For the back issue folks. If you dont do anything else for your lower back I suggest this.
Dangling pose.
Bend over with knees slightly bent, head tucked as far as you can, and hold your elbows as shown above.
With each exhale of breath allow your self to go lower towards the floor with you elbows. Allowing the back to bow as shown above it the point of this pose. It stretches out the entire spine releasing pressures off of the disks between the vertebrae. Light weight inversion pose Essentially.
Do this 2xs a day for 1 minute. You can feel it the 1st time you do it.