exercises for the back

Chronic pain is debilitating, both by making you feel terrible and by stopping you from doing other things: things which will generate energy and enthusiasm and are fun to do. If you have backache, you don’t feel like exercising and you’re not in a position to go for a jog or climb a mountain or go skiing or even play with your children. These fun pursuits give you energy and they create a social atmosphere of interaction that makes you feel good. Social, physical interaction in my opinion is a positive contributory factor for wellness.
As will be apparent on reading my other wellness posts - I strongly believe that there is a physical component to wellness; in feeling physically good, feeling strong, feeling healthy, having a positive body image … all these things can help promote a feeling of wellness. Note well that i am not saying these are prerequisites … only that they can contribute!
What then can we do about persistent backache?
These are the exercises given to me by an osteopath many years ago when I had back problems. I had an accident which put my back in a bad way; the hospital had given me a corset to wear (for the rest of my life they said) but the osteopath said "if you do these exercises every day for the rest of your life, you will never again have backache".
He was right.
I've added 4 exercises (the ones without numbers) to the original list. With one exception these added exercises are yoga exercises, which I found over the years. They feel particularly beneficial for me - perhaps they might also be beneficial for you, so leave them in or take them out? The exception is the chiropractor exercise (I call it this because it was recommended to me by a chiropractor); apparently helps to keep some of the bones of the lower back from becoming immobile.
Every day for the rest of your life - less than 10 minutes a day - no backache
Sounds like a good deal to me