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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.
Pain usually goes away with rest. It also helps to apply ice, take anti-inflammatory medicine and avoid anything that causes pain. Once the pain lessens, stretch and strengthen your lower leg. To prevent future problems, wear supportive shoes or shock-absorbing insoles and avoid running on hard surfaces.