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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 problems can be prevented most of the time. It is certainly easier to prevent a back injury by taking the appropriate measures, and small changes can reduce low back pain. Work every day to have good posture, watch how you lift things, take time to de-stress, and take good care of your body.These small steps can help you take control of your lower back pain.t is certainly easier to prevent a back injury by taking the appropriate measures, and small changes can reduce low back pain. Work every day to have good posture, watch how you lift things, take time to de-stress, and take good care of your body. These small steps can help you take control of your lower back pain.