Shrink a Size in 14 Days This revolutionary, science-backed workout is reader tested and can help you shed up to 12 pounds and 22 inches in just 2 weeks. - I doubt 12 pounds in 2 weeks, but it looks like a good workout plan!
The Better-Back Workout - Exercises to Relieve Back Pain. I've done some of these poses in my yoga classes. The cat-cow variation with help the best in relieving the pain. The bridge pose will help tighten that core to help prevent more back pain.
This website is amazing for finding running/workout tunes! Runners: type in how long it takes you to run a mile, and it will give you a list of songs that will keep you on pace (it gives you the right number of beats per minute).