WOW! 25 Bad habits you do daily that are causing you back pain.

You know what all the stretches and back pain relief exercises in the world can’t do for you? Change bad habits that are causing your back pain. I call this the “Pain Cycle”. It’s the little things you do every day without even thinking. Unfortunately, it’s these little, over looked habits that are keeping you in pain […]

4 Exercises to Sneak Into Your Desk Bound Day

  4 Exercises to Sneak Into Your Desk Bound Day (without looking like you’ve gone completely crazy)   You’re stuck at your desk all day long.  Your eyes glued to the screen, clamoring to catch up with all your work.  You know it’s bad for you to sit still for so long. “Sitting is the […]

Top 4 Foam Roller Exercises For Back Pain Relief

You can use a foam roller to help with back pain but I guarantee it’s not the way you think. A lot of people say stick to stretching the lower back to bring relief but I say different. Foam rolling is not rocket science. It does take some technique and attention to detail but with […]

#1 Warm up for People With Back Pain

I used to hate warming up and to be honest I still do. I hate “wasted” time and there is still a small part of me that feels like I am wasting my time when I could just jump right into my workout and get it done. I learned real fast, thats not the case […]

3 Ways to use walking for back pain relief

Actually sticking to a walking program has been the last thing to finally come around when it comes to my pain management program. Just like any other working individual with kids, time is hard to come by unless you manage it well. When it comes to walking I am not talking about going for a […]

4 Glute Exercises for Back Pain Relief

Lets talk about your glutes. This major muscle is commonly taken for granted and can over time lose its ability to function in the way it was designed. The problem with this is if your experiencing back pain, taking pain meds and getting acupuncture isn’t going to change the fact that your glutes are weak. […]

How to do the Side Plank (side bridge)

One of the most over prescribed exercises is the front plank. Sure, it hits a lot of great muscles and can definitely help with building core endurance but when it comes to back pain you want to stay away from the front plank as the only form of planking you do. Today, I want to […]

How to do the McGill Crunch

So, we know exercises like crunches, sit ups and leg raises are terrible for a bad back. If you’re trying to rehab your back the first thing you need to focus on is your foundation. I have mentioned it a few times on this site about the “McGill Big 3”. What I want to do now […]

The 7 Gospels of Rehabilitating a Bad Back

There are 7 non negotiable truths when it comes to rehabilitating a bad back. Rehabbing a bad back takes patience, precision and the willingness to stay the course no matter what. Some things in life need to be done a certain way in order for them to work. Like getting ready for work in the morning, you wouldn’t get […]

4 Ways to Ensure Exercise Exhaustion is Not Making Your Back Pain Worse

When it comes to rehabbing a bad back one of the worst things you can do is train in and around any type of exhaustion. 95% of people fail at this concept because we are wired to think that the only way we are to build endurance is to push our personal limits. When it comes to a […]