4 Awesome Back Pain Exercises for Men

Hey, I was flipping through my phone gallery and saw this photo …

Walking along San Diego’s waterfront is one of the coolest things to do here.

Today, I will share a few back exercises that will help relieve pain for men.



I wanted to show you some awesome back pain exercises for men.

CLICK HERE to watch the video.

I had Jenna demonstrate the exercises.

#1 – Figure 4 Stretch

Lie on your back on the floor with your hands at your sides. Bend your knees and relax your upper body. Cross the ankle of one leg over the opposite knee. Lift your leg up and pull your knee toward your chest a little bit further to intensify the stretch.

Figure 4 Stretch

Perform one set of 2 reps, alternating legs. Start with a 3- to 5-second hold but progress up to a 20-second hold. The intensity is light. You are looking for a light static stretch in the hip and glute area.

#2 – Back Bends

Begin in an upright standing position with your feet together. Put your hands on your hips and arch your back. Bring your head back and arch your midback and lower back. Hold for a few seconds and then return to the starting position. Repeat.

Back Bends

Perform one set of 5 reps. Do this exercise in a smooth, controlled movement with a good stop at the end for a couple of seconds. The intensity is light. This is mainly a mobility exercise, so we are working on improving the movement of the spine, especially in the lower back area.

#3 – Full Body Openers

Begin in an upright standing position with your arms at your sides. Squat down. Bend your knees, bringing your seat back and bending your hips. Bring your arms overhead slowly, straighten out and then slightly arch with your head and back. Return to the squat position and repeat the movement.

Full Body Openers

Perform one set of 5 reps. Do this exercise in a smooth, controlled movement with a good stop at the end position. The intensity is light.

This exercise works on the hip-hinging movement, where the movement is happening in the hips as opposed to your low back. We are targeting the abdominal core area a little bit. We’re also working on strengthening the legs, targeting the muscles in your shoulder blades or the core of the shoulders. We’re also working on mobility through the arching back of the head, midback and low back. This exercise has numerous benefits.

#4 – Superman

Lie on your stomach on the floor with your arms extended overhead. Extend both legs with your toes pointed out. Lift up the legs, arms, midback and low back, and then lower back to the starting position. Use your glutes and hamstrings to lift your legs up. Use your lower back to lift the hips and the upper body up as much as you can.


Perform one set of 5 reps. Do this exercise in a smooth, controlled movement with a good stop at the top for a second or two. The intensity can be light to moderate, depending on how fit you are and how challenging it is for you.

This exercise is more of a core exercise. We’re not necessarily targeting the abdominal areas, but we’re targeting the muscles that help support the core, which are the glutes and hamstrings, low back and midback areas and the muscles around the shoulder blades.

Give these four exercises a go. They are awesome back pain exercises targeted for men.

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

Take care!

Rick Kaselj, MS