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Repeat each exercise a few times, then increase the number of repetitions as the exercise gets easier. If you've ever hurt your back or have other health conditions, such as osteoporosis, consult your doctor before doing these exercises. 1  Back exercises in 15 minutes a day. 2  Knee-to-chest stretch. 3  Lower back rotational stretch.  Lower back flexibility 1  exercise. Bridge exercise.  Cat 1  stretch. Seated lower back rotational stretch.  Shoulder blade squeeze.
This can help to improve the health of your back muscles. Lie down with your back flat against the floor. Then put your feet flat on the floor and bend your knees. Push down on the floor with your feet to push your pelvis off the floor. Repeat this exercise at least 20 times. By performing these lower back exercises, it should be possible to reduce the chance of suffering from lower back pain.