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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.
When low back pain begins, the patient may put a stretching program into action by stretching the hamstring muscles in the back of their thighs. This stretch can be beneficial for cases of uncomplicated, mechanical low back pain. However, if the patient has pain radiating down the back of their legs from an inflamed nerve (radiculopathy), then the stretching may not be a wise idea.