Stretches

sit in a chair and rotate your upper body from side to side trying to touch ur opposite side of ur back. the biggest thing is sleeping properly. NOT on ur stomach, on the side with a pillow between ur legs or on ur back with a pillow under ur knees.

why the pillow between my legs?

try sitting down with your feet flat against the floor and your knees up and angled at about 45 degrees. Put your hands on your ankles, right on right, left on left, and reach out as far as you can then put your head down and pull. I've been told it looks like you're trying to give yourself head. this will get like the general mid-lower back area.
Another one is with your legs in the same position but now you put your hands locked behind your head, elbows out, and you lean down and hook your right elbow underneath your right knee, then kinda pull. Do it with left arm, left knee as well. This will be lower left/lower right back.
Yet another is with one leg out straight and the other leg crossing the other one at about the knee, little below i guess. Once again lock your hands behind your head and hook your elbow under your knee. The lower the knee is to the ground the lower on the back you'll be stretching. obviously its going to be right arm, right knee, left arm, left knee again.
I have back problems and these are some of the ones i do for it, hopefully they help you too.

Aligns the spine

1 - Sit on the floor and cross your right leg over your left.  Bend your right leg so that your right knee is slightly past a right angle (wherever it feels comfortable.)  Take your right arm and position it so that the outside of your elbow is touching the inside of your right knee.  Attempt to rotate your torso to the right (your arm will prevent this motion and your back will stretch.)  Repeat with your left arm and leg.  2 - Lie on your back.  Bend you right leg and attempt to touch you right knee to the ground on the opposite (left) side of you body.  While doing this try to keep your right shoulder on the ground.  Repeat with left leg.

dude thats what i wanna knnow?!!?

^ same here! but ya those stretches and sleeping things will help.

/\ artifical ski slopes

are your poles to short? last year mine were then i got longer ones and my back stopped hurting

ya if your poles are too short.. a sizing tip is to flip them upside and hold the basket. they're right if your arm/elbow makes a somewhat 90 degree angle