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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.
Back Exercise Stretches. Many back pain patients know the feeling of tension in the back, especially first thing in the morning. These stretching back exercises can help bring back some suppleness and increase mobility, decreasing back pain and discomfort.