For a bad knee you might try this. Get a 8 lb. ankle weight and wrap it around your ankle sit on something you can swing your lower leg back and forth slightly. Not a lot swing it for 20 to 30 minutes and apply moist heat to it. It may take a while but I did this and it has really helped my knees. Where most people mess up is if the joint hurts they quit using it but that is the wrong thing to do. Joints only get lubrication and nutrients when they move. If you quit using them they will lock up from lack of nutrients.For ever, I've had problem with my knee. (accident in 1998 and arthritis for many years) But it's nothing compared to back pain. With the knee, I could use a cane or crutches. But with a bad back, laying down was about the ONLY relief, if you can find a comfy position.