These two exercises are good for back trouble-however, always consult your physician before beginning any new exercise routine, especially if you do have health issues.
Happy Baby Pose (nighttime)
Step One: Lie on your back. Breathe deeply and evenly. Relax.
Step Two: Exhale, bend your knees into your chest.
Step Three: Inhale, grip the outsides of your feet with your hands, widen your knees and draw them toward your armpits.
Step Four: Your shins should be perpendicular to the floor as you balance your ankles over your knees. Flex through the heels. Gently push your feet up into your hands as you pull down to create resistance.
Step Five: Ease your thighs in toward your torso and then tug your knees gently toward the floor to lengthen your spine and release your tailbone toward the floor.
Step Six: Don’t stop breathing as you hold the pose for the count of thirty.
Step Seven: Exhale and release your feet back to the floor.
Cat Stretch (morning)
Step One: Begin by sitting on your heels, relaxed and focused, breathing evenly.
Step Two: Move onto your hands and knees. Knees comfortably apart, hands with palms on floor (don’t bend elbows).
Step Three: Mouth closed, look straight forward.
Step Four: Inhale, lift head and neck, curving spine (back becomes concave).
Step Five: Hold for count of five.
Step Six: Exhale and lower head.
Step Seven: Arch your back like a frightened cat, tucking head to collarbone.
Step Eight: Hold for count of five.
Step Nine: Exhale and relax.