This lesson plan is a series of exercises that specifically focuses on the core muscles in your body. Special emphasis is placed on the lower back. These exercises and movements will strengthen the muscles that support the spine. To be affective these exercises should be done at least 3 times a week or more. I designed this program to relieve my own back pain after one operation and many visits to pain clinic and physical therapist. These exercises have given me the ability to live a normal life. I hope they will also be of great benefit to you.