One-Week Update
I've now done the stretches and exercises below two times per day for one week. For example, in the morning I have breakfast, take one aspirin, use the elliptical trainer for a few minutes to warm up the muscle then do the exercises.
I've done a lot of research on stretching and realized that I've probably been stretching too hard in the past. That is, if you stretch almost to the point of pain, it can be counter-productive.
I am noticing some improvements in flexibility. For example, for this stretch:
I could only get my leg to about the 10:30 position. I can now get it to about 11:30. I also notice that putting on socks and shoes is easier. I can barely touch my toes now (was about 4 inches away from that before), but I avoid that exercise since many sites say that it is dangerous.
In addition to the long-term goal of preventing back injury, I have a shorter term goal of being able to play piano without a special backrest chair. After stretching I play piano that way for about half an hour and then ice my back. That still makes my back a little sore.
I'm expecting more improvement after a few more weeks. I think this routine is sustainable, at least for one time per day.
Back Exercises (import to MobiList)
Cat Stretch
Neck Raise with Strap
Knee Raise
Hip Raise
Hamstring Stretch (Strap)
Press-up
Lumbar Rotation
Child's Pose
Paper Clip
Plank
Side Plank
Hamstring Stretch (Wall)
Pectoralis Doorway Stretch
Standing Leg Raise
Neck Stretch
Ingela Stretch