Work out a bad back to ease the pain

The sensitivity and stiffness that accompany a bad back can make you feel as if the last thing you want to do is move -- but movement is critical to keeping your spine flexible and less painful. Here are two simple versions of a cobra pose.

--

1 Lie face down on a padded, level surface. Extend your legs behind you with your ankles and knees parallel to each other. Place the palms of your hands on the floor next to your chest. Roll your shoulders back and push halfway up, raising your shoulders and head off the floor. (If you feel discomfort in your lower back, you might be lifting your torso too high and compressing your lumbar spine.) Point your elbows toward your feet and only lift your upper chest using your back muscles. Hold for three to six breaths.

2 Come down, and repeat the cobra pose, but this time, once you arch up, change your hand position so that you are balancing just on your fingertips. This requires your back muscles to do most of the work to keep your chest lifted. Keep your elbows tucked in toward your body. Hold for three breaths, release and lower. Turn your head to one side and rest your arms alongside your body.