Have you wondered why you feel so stiff in the morning? I have. This video explains this and a stretch you can do to help ease that stiffness. Do it tomorrow.
While you are at work or watching TV, you can be working on your posture. Doing 10 chin tucks and pelvic tilts throughout the day will help keep your body in correct alignment. Check out the following websites for exercises. http://www2.nau.edu/~mtl8/Ther_Ex_files/Postural_ex.htm and http://www.ehow.com/way_5407942_seated-ab-exercises.html
Fitness For Life offers elderly personal training from geriatric to active older adults. In-home, in their independent or assisted living facility. Help your family members stay independent in a personal caring environment.
We spend most of our lives breathing to shallow and not through our belly's. Breathing deep for 5 min a day like in the video below, will help with your stress and your back pain.
However you don't need the pillows demonstrated in the video. Lying flat on your back with your feet on the ground will be fine. Try for 2 weeks and notice the difference. Your body will thank you