Looking after your back
Back stretch

It doesn't matter how good your bed is; most of us wake up with some morning stiffness in our backs.
To help get rid of some or all of it, why not treat yourself to five minutes on the floor and gently stretch out your back with these yoga-based stretches?

Note: If you have a chronic back problem, do not attempt any exercise without consulting your doctor first.
After getting out of bed, kneel on floor. If you have hard floors you might want to put down a rug or mat.

Starting with Child's Pose;
Touch your big toes together and sit back toward your heels. If you can rest your forehead on floor, then reach your arms out on the floor in front of you. If not, rest your forehead on your stacked hands or fists.

From Child's Pose, come up on all fours for Cat and Cow poses;

In Cow pose, arch your back down or scoop it out as your head and eyes look up.
In Cat pose, round your back, bringing your chin in toward your chest, contracting your abdominals and tucking your pelvis under.

Slowly move through Cat and Cow as many times as you like, slowly, and then return to Child's pos

Got that, no didn't think so...read it again.