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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.
Sometimes the muscles in the âfront of your backâ are the ones that cause your lower back pain. When you do sit-ups, the movement removes the natural curve from your lower back; it makes it flatter. The curve is goodâitâs there for a reason. When you do sit-ups, itâs easy to strain your neck muscles. Sit-ups shorten your abdominal muscles. Short muscles in front help flatten your lower back and take away your natural curve. Short muscles in the front of your body make it harder to keep good posture. Good posture helps prevent back pain.