A back machine and method that can be employed by individuals particularly those with chronic back pain to stretch the lower back muscles, realign and strengthen the lower spine and also to reduce pain. The back machine includes a base portion and a frame portion. The frame portion includes a lower end attached to the base portion. The frame portion extends in a vertical direction from the base portion to a height that is substantially above that of an average user standing upright on said base portion. The back machine includes a handle bar portion, a right foot support elevated above the base; a right leg restraint adjacent to the right foot support; a left foot support elevated above the base; and a left leg restraint restraining movement of a user's left leg when elevated.