3 Best Moves to Relieve Back Pain for Men

My clients often ask me how to manage their middle back pain. There are a couple of exercises that I recommend them to do. I mostly give these to men, but these stretches also work great for women.

If you have any tightness or pain in your midback area from sitting too much, then these exercises will help you out.

Enjoy the article and video below.

CLICK HERE to watch the YouTube video.

I got Andrea to demonstrate the exercises.

#1 – Sit, Twist and Side Bend

Sit in a chair, rotate and then side bend. Place your hands behind your head, put your elbows back, rotate in the midback area and side bend to work on the midback area.

Sit, Twist and Side Bend

Sit, Twist and Side Bend

Perform one set of 3 repetitions on each side, holding the end position for a second or two. We are looking for a light stretch or light resistance in the midback area.


#2 – Rock and Roll

This exercise works best with the stability ball. Kneel, place your hands wide on the stability ball, and then rotate to one side. We are working on rotating the midback area, and then rocking to the other side.

Rock and Roll

Rock and Roll

Perform one set of 3 repetitions on each side in a smooth, controlled movement, holding it for a second or two. We are looking for a light stretch or mobility movement happening in the midback.


#3 – Pretzel Stretch

Interweave and clasp your hands, then raise the elbows, focusing on the middle back. If you don’t have the needed flexibility getting in this position, then do it to the best of your capability.

Pretzel Stretch

Pretzel Stretch

Perform one set of 2 repetitions holding it for 10 to 15 seconds with a light stretch intensity.

So, there you go. These are three must-do middle back pain relief exercises for men.

If you want to end your back discomfort permanently, then click here to check out the Fix My Back Pain program.

Take care!

Rick Kaselj, MS