1: 1. Start with shoulder rolls and waist twists.

2: 2. Move on to gentle hip rotations and side stretches.

3: 3. Finish with a slow, controlled spinal twist.

4: 4. Remember to breathe deeply and relax your muscles.

5: 5. Practice these moves daily for relief and prevention.

6: 6. Consult with a Tai Chi instructor for proper form.

7: 7. Stay consistent with your practice for best results.

8: 8. Listen to your body and modify the moves as needed.

9: 9. Experience the benefits of Tai Chi for a healthier back.