Lower Back Exercises for Back Pains For sufferers of back pain, lower back exercises can help not only in alleviating the pain, but also in extending the periods of comfort between each pain attack. Prior to taking part in exercises for your lower back, however, it is necessary to know the etiology behind your back pain, and to gain approval from your medical provider. With all these sorted out, you can take some 10-30 minutes of your day, every day, and exercise to help you attain long-lasting relief from lower back pain. Please note : all posts on this website are an attempt to help you understand what problems you are facing and to help you come to a decision about treating or rectifying a problem. To the best of our knowledge, this is sound advice, but it is only advice. ALWAYS consult your medical practitioner for their advice, before attempting any of these. Cobra Backward Spinal Curl Lie on the floor in a prone position. Point your toes toward the floor. Bend your arms, and have your hands stay flat on the floor beside your waist. Push your upper body away from the ground, while keeping the rest of your body from the hips down as flat on the ground as possible. Curl your spine backward and tilt your head upward. Stretch as far back as comfortably possible. Keep this pose for no more than 1 minute, and then slowly lower yourself back to your starting position. Hamstring Stretch