5 Helpful Back Exercises for Men to Get Rid of the Pain Exercises to Curb Back Pain Heres your guide to a stronger back - Puneet Nautiyal, Assistant Manager, Fitness First, gives us an insight into certain advantageous exercises, both for rehabilitation of the back as well as for regular training and strengthening of the back muscles. 1. Pull Up and Down For Beginners - the Lat Pull Down Sit on a pull down machine with a bar attached to the top. Hold the bar with both the palms. Now, bring your torso back forward to about 30 degrees, chest out. While breathing out, bring the bar down to touch your chest. The aim is to squeeze the back muscles. Repeat this. This exercise is used to target the upper back. For Intermediates - Assisted Pull Up Here, an assisted pull up machine is used similar to the lat pull up. It is an exercise for the upper body. The assisted pull up is a large machine with platforms. It aims to strengthen the upper back. For Advanced- Pull-ups Again this exercise is done to target the upper back. Pull up bars are used. It is the most convenient exercise that can be done anywhere, anytime. They are often referred to as the "king of back development". 2. Row Exercises For Beginners - Seated Row A low pulley machine with a V bar is used. Hold the V bars while leaning over. Pull back your torso back to 90 degrees. Pull the handles back and forth as you repeat. This exercise uses the major joints of the body and is a significant means to strengthen the back muscles. Along with the back, even the shoulders and arms are at an advantage. For Intermediates - One Arm Row Put dumbbells on each side of a bench. Put your right leg on the bench, knee bent, in such a way that your upper body is parallel to the floor. Using the left hand, pick the dumbbell and hold. Repeat. This is often known as the ultimate back exercise. There is no lower back strain involved and it helps to build ones physique as well. 3. Cat Camel Stretch With your hands and knees on the floor, allow your head to droop down. This is for the entire back, round your back towards the ceiling. Hold on till the back feels stretched. Repeat it at least 2 times. It helps increase mobility of the spine. It is also known to protect the spine. 4. Quadruped Arm-Leg Raise The opposite arm and leg is used here. Sit on your hands and knees, extend one leg and lift the opposite arm till they are in line with the body. Switch sides and repeat. It is also known as bird dog and is helpful for the lower back. 5. The Childs Pose This is a very common exercise to enhance ones back muscles. It also reduces stress. It is a resting pose. Rest your head down, with knees folded and toes touching each other. The arms must be tucked behind and the forehead should touch the ground. Hold on for a minute and repeat.