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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.
Ideal Aerobic Exercise for Lower Back Pain. The ideal aerobic exercise involves the large muscle groups of your body (arms and legs) in a smooth, cyclical fashion. Recommended exercises for people with low back pain include: swimming. fast walking. cycling. using a ski machine or elliptical exerciser.