currently trying to beat a lower back problem, part of the issues is related to my ridiculous lack of flexibility. the physio has me doing the following:
glutes
groin
calves
hamstrings
hip flexors
quads
periformas
then i sit on a tennis ball for a bit and roll my calves, glutes, hams and quads. i finish up with a couple of the exercises from the defranco list - can't do them all because i don't want to stress my lower back...
i get through all of this in about 25mins normally in the morning before work.
on top of that, i have a set of other general core and stability exercises that i normally do after work just to break things up.