I have enjoyed swimming my whole life but never realized how much it actually helps your back until last week when I hopped into the pool and noticed less pain and cracking in my back after the swim. So I changed my exercise program now it looks like this:

M-45 mins yoga 5 minutes strength work in gym 20 mins streching
T-45 mins yoga 10 min swim 20 mins streching
W-repeat monday
Th-repeat Tuesday
F-repeat monday
Sat-repeat tuesday
Sun-1 1/2 hours yoga, extra heavy ab work, 20 mins streching

If I feel tired I take an easy day, but the swimming is key.

God Bless
,Mike