How to Reduce Back Pain when Exercising

Hey, Happy Mothers’ Day!

Remember to call, text or Skype your mom today!

It was a great three days in San Diego for the Fitness Mastermind Meetings.

Rick Kaselj Speaking San Diego

For the most part, the weather was poor in San Diego, so it was okay being inside.

After working out on Thursday, my back was feeling a little stiff. Not sure if it was from the workout or from sitting too much.

I did the exercises below and my back felt much better.

So if your back gets stiff while working out, give the exercises below a go…..

How to Reduce Back Pain when Exercising

CLICK HERE to watch the YouTube video.

There are two things that I focus on:

Unlocking the hips and decompressing the spine.

There are easy exercises that you can do between your sets in order to unlock your hips and decompress your spine. The easiest way to unlock those hips is to do a Progressive Body Weight Squat.


Go through a body weight squat, starting at one depth and then going a little bit deeper, and then going even a little bit deeper. Have your arms out front to counter balance. Really focus in on keeping your curve in the spine the same throughout the movement. Work on bringing the hips as far down as you can to really loosen up those hips.


Stand with your feet slightly more than hip-width apart and work on bringing those hips down as far as you can before your pelvis ends up tucking. Go through 10-20 repetitions in order to unlock those hips.

We also need to look at decompressing the spine. Throughout the day, from sitting, driving and office work, pressure increases in that spine. This pressure increases during exercise, especially if you work with weights.

I call this exercise, Raising The Roof. With your palms up, reach up and back.


Go as far as you can. The key thing to remember is that we are trying to get movement in the mid back and low back. Try to be progressive in nature, reaching and arching back a little bit further each repetition.

Just do the range of motion that you are able to do. Go to where you feel light resistance, hold for a second or two, return back.

Those are two easy quick things that you can do in order to ease back pain when you are exercising. Unlock those hips and then decompress the spine.

If you are looking for a program to help you overcome your back pain, then click here to check out Fix My Back Pain.

This is Rick Kaselj from and Fix My Back Pain