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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.
Here are some tips to help you avoid low back strain: 1  If you feel any low back pain during physical activity, stop. 2  If you feel low back pain within a day of stepping up your workout, take it easy for a few days. 3  Get your back in shape. Exercise and stretch your back muscles regularly.  Avoid sleeping on your stomach.