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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.
Reduce Lower Back Pain. One of the most notable benefits of stretching is that it promotes muscular relaxation and because of this, can lessen lower back pain. Since those muscles are commonly contracted throughout the day, whether sitting or doing activities, they can become stressed and cause pain.