Standing Back Bend - Stand with feet apart and knees straight. Place hands on lower back with fingers pointing down. Gently lean back at the waist, only as far as comfortable, using your hands as a fulcrum. Hold three seconds and return to upright position. Repeat one to five times. This exercise can be done every hour for those who sit, bend forward or kneel frequently.

The Hamstring Stretch - Sit straight in a chair, elevating the rib cage to "lock in" your three spinal curves. Lift one leg, straightening the knee, and gently flex the foot with toes pointing up. Hold for five to 10 seconds and lower slowly, alternating legs five to 10 times.

Trunk Rotations - Sit straight, elevating your rib cage to "lock in" the three spinal curves. Keeping knees pointed straight and feet flat on the floor, gently rotate the upper body. Grasp the chair back if you are able and hold five seconds. Return to front and repeat to the other side. Repeat five times. Avoid this exercise if you have disc irritation.

Wall Slides - Lean against a wall with your feet hip-width apart and heels 12-18 inches away from the wall. Elevate your rib cage so that your head, shoulders and tailbone are pressed to the wall. Gently tilt your pelvis, pressing the abdomen to the wall. Maintain this position and gradually slide your back down the wall to a comfortable level. Hold five to 10 seconds and slowly slide back up the wall. Repeat five to 10 times. Advanced level: slide down the wall until your knees are at a 90-degree angle. Hold for 20-30 seconds.

The Back Stretch - Begin on hands and knees with your back flat and weight evenly distributed. Gently stretch backwards, moving your buttocks toward your heels. Hold three to five seconds. Return to starting position and repeat five to 10 times.