How to convert upper to lower and replace spaces with dashes?

I want to convert good bunch of url text.

from

CUSTOMER FAQS
HOW wE can HELP
PLANNING YOUR BUDGET
CUSTOMER CASE STUDIES
TENANT DISPUTES
EXIT STRATEGIES
USEFUL dOCUMENTS
USEFUL lINKS

to

customer-faqs
how-we-can-help
planning-your-budget
customer-case-studies
tenant-disputes
exit-strategies
useful-documents
useful-links

Is there any online or offline tool which can do this?

I want to do both thing at once.