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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.
A quick but non-objective way to measure your lower-back flexibility is by sitting and reaching forward towards your toes. If your hamstrings feel super tight as youâre trying to reach, stretching them each day for 30 seconds will aid in increasing lower back flexibility.ften lower back pain, and hamstring tightness go hand in hand. To stretch the hamstring lay on your back and pull one leg up half way towards your chest, holding it with both hands. Holding this position, extend your lower leg and push your heel towards the ceiling. Hold this position for 20-30 seconds on each side.