Well, the exercises really depend on what's wrong with your back. I have kyphosis- which means my shoulders curve too much and my neck doesn't curve enough, so I have to lay across my bed, belly-up, with my shoulders and my shoulder-blades hanging off the edge, and then let my upper body and my head hang backwards with my arms open. The other one is the same, except just my head falls over the edge. You might try it. If nothing else, it's really nice to have a reason to do absolutely nothing for 10 minutes.