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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.
Meanwhile, there are many things you can do to treat low back pain or make it rarer and milder: 1  Exercise . Regular exercise strengthens muscles and boosts flexibility. 2  Heat and Cold . Applying heat and cold to your back may help. 3  Improve your posture. Slouching strains your spine.  Counseling.