As for a spine help.

 After gardening,carrying a hard bags, my spine is hurt as in neck and waist sides,and am done gymnastic for a spine extension.

As in a bed, as on a morning on a spine lie, within 3 min am alternately pulling every leg with heel to the front, and toe pull on itself.And am repeating exercise, but toe pull from itself. And remove pillow, put hands on the bed and over head and alternately pull theirs. After doing a wave as maximally move head back, rise up a spine in a waist side.

And next exercise  for twist, bend one leg in a knee, low her with outer side a knee, of an other leg, and both straight hands pulling to opposite side as more far.

A few times keep a pose,after all am repeating with on an other leg.

As same,lie on the spine,alternately bend every leg in a knee,pull to the breast,keep 30 sec, low.

As after am turning across a bed,slowly,care keeping with hands for a bail for a chair  s leg as close to the bed stayig ,hanging with head and top body side from a bed, low hands, relax a spine. And with every day am rising a time for hanging.Am stand up, and doing exercise for spine as staying.Wrist one hand catching for an other,rising theirs up and pull. And keep pose for 40 sec, changing hands and repeat exercise. After doing inclines with pulling over head are hands as in sides, keeping pose for 30 sec. As doing these exercises  ,as also hanging on the crossbar a few times am seeing,that aches in spine stopped and am feeling better.