Three Simple aerobics to Reduce or get rid of Back Pain These sets of movements include hip rolls , waist twists and knee bends . These 3 aerobics alone will get your blood flowing again, gun down some much needed endorphins into the body and give your body a chance to detoxify and rid it of all the free radicals and harmful particles that can build up inside us all, leaving your back in pretty good shape and the pain at bay. Knee Bends The first work out, knee bends, are to be done in a relaxed and kind manner. If your body suffers from knee or back trouble then you’ll want to get the help of any steady furniture, such as a desk, table or chair. To begin, stand with your legs shoulder-wide and keep relaxed. If you are using furniture for support get your hands on that furniture. Get your stomach muscles tight and blow your breath out evenly as you goes downward, bending at the knees. You will want to go as far down as you can before you feel yourself starting to strain or tip ov...