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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.
1 Massage, which can help promote blood flow in the lower back (to help with healing), loosen tight lower back muscles, and release endorphins, the bodyâs natural pain killers. 2  See Massage Therapy for Lower Back Pain. 3  Chiropractic.