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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.
If your back pain is from poor posture, days spent sitting at the desk, or even menstrual cramps, these poses can go a long way in giving you some relief! I chose a series of beginner poses, so that no matter what your fitness level you can add in these low back stretching and strengthening exercises.