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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.
Stretch out your hamstring. If you have a cramp on the back of your thigh, stretch out your hamstring. There are different ways to stretch the hamstring that may help alleviate the cramp. Using a towel or belt, lay flat on the ground and raise the affected leg.