Thanks guys but my pelvic region gets real tight when i do thoses, probem with back pain is not bone related but posture and damn right side that always goes into spams.

Went bike riding with girlfriend and did a lot of elleptic cardio last week the pain was worst so he made me quit this til i finish my posture rehab exercice.

Behind the neck barbell press looking up 3 sets of 15 reps slow i use 40 pounds

bent db rows looking up 7.5 pounds for 3 sets of 15 reps

close grip seated rows i use 60 pounds for 3 X 15 reps

all of thoses work on my upper back posture

Adductors inside machine to get the pelvic and inside leg stronger i do 15 sets times 3 with 150 pounds so its getting pertty good.

Twist machine 2 sets of 25 with 30 pounds.

cable crunch 3 sets of 15 with 60 pounds.

all of this is done everyday to strenghten all that region and get rid of the damn pain.

When this is done hopefully i will be able to start real training again, lifting heavy and losing 10 pounds or so.