Years of slouching on soft sofas, sleeping on softer beds and maintaining bad posture while walking or sitting leads to back aches at best and at worst. However, spending as little as five minutes a day on stretching your back can make your back stronger, more resilient and supple. These exercises will also help improve your posture, helping you walk straighter and look better. While it would be great if you could work them all into your schedule, you don't have to. Just pick one and get started! 

Place your hands on your buttocks, as if placing them inside your back pockets, with thumbs jutting outwards. Bend just around five inches backwards and hold this position for thirty seconds. Repeat three times, and do this around five to six times a day. 

Keep your legs shoulder width apart, and bend forward to touch your toes. This should ideally be done without bending your knees, but if you must, you could bend them a little initially. Slowly, work up to touching your toes keeping your knees unbent, then gradually try to touch the floor.  

Lie on your back on the floor or mattress. Bend your knees and tucking your hands under them, bring them towards your shoulders. Lift your shoulders slightly so you touch your head to your knees. This stretches your lower back. 

Sit up and keep your legs straight out in front of you. Lift your arms up to straighten your back, and slowly bend forward without bending your knees. Try and touch your calves, and if that is not possible, reach for your knees. Hold to the count of 10, and release. This gets your back used to stretching. Gradually, work up to holding your calves, then touching your toes, and finally, touching your head to your knees as in the Paschimottanasana.   

After you have your back forwards, it helps to stretch it backwards. Turn over and lie down on your stomach. Place your hands by the side of your waist, palms on the floor and elbows up, and slowly pull yourself up from the waist till you straighten your hands. Do not lift your legs up, only your upper body. Face up, and push drop your head as far behind as you can, stretching your neck. Feel the stretch in your spine. Hold this position to the count of ten, and gradually lower yourself. 

Here's a great stretch for your upper back. All you need is a wall, which should be easy to manage. Stand at arm's length from the wall, and place your palms on the wall. Slowly inch your fingers upwards and keep leaning forward without moving your feet. Hold to the count of ten, and inch your fingers down again. Repeat.