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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.
Before you take steps to ease low back pain, it's helpful to understand the causes and symptoms of low back pain. 1  Heat or ice, exercise, and other steps at home to help with pain and make your back stronger. 2  For more information, see Home Treatment. 3  Physical therapy. 4  For more information, see Other Treatment.