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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.
O'Brien-Murphy was among the participants in a study that found both relaxation and deep tissue massage are effective treatments for lower back pain. Low back pain is second only to cold symptoms when it comes to complaints that send people to the doctor. Sooner or later, back pain seems to get most of us.