These are some videos that are comprehensive, start off easy and can progress to more difficult stages as you get stronger and more stable.
There are literally millions of exercises and variations, and it can be overwhelming, however these are some basic exercises for training STABILITY in the lower back and core to help prevent injuries reoccurring or at least reduce their severity and amount over time.
Consistency is key! Even though the exercises seem simple and with time you will master them, remember, these exercises are designed to keep you stable in those moments where your lower back would tend to "slip out".
Start with the basics of the exercises you can do IN CONTROL and with minimal pain or in a pain free range of motion.
Core - Lower Abbs
Other Forms of Exercise
Second to these there is Pilates and Yoga. It may be a challenge in itself finding the right practitioner/practice that suits you but it may be worth your time to find a place that motivates you to continue bettering your body.
These days there are alot of apps or websites that have video content for both these styles of exercise and can be convenient and affordable. They do lack a set of knolagable eyes that can correct your form or a set of ears and a brain to adjust the movements or positions for your personal needs but they can be a good way to get started and see if yoga or pilates are good for you!
Another form or exercise regime that I have come across in my research is Foundation Training by Dr Eric Goodman - a Chiropractor from America that has suffered from Disk Injuries from his early 20s. He developed this training method to escape surgery on his spine and also teach the body to work in the way it is designed.
I currently have the first level of subscriptions from him and it's technically not very expensive compared to the price of spinal surgery and it may be a good practice to look into pre and post surgery if that is the only choice for you.
Foundation Training https://www.youtube.com/watch?v=Kp84tCkNiFg
Foundation Training Ted X Talk https://www.youtube.com/watch?v=BZcZenvWBlg
Advanced Lower back strength https://www.youtube.com/watch?v=4BOTvaRaDjI
Good Luck with your strength and stability work!
- Dr Jono Wong
Other video that other clients have asked for links: