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  • Blog
  • How I Beat Back Pain
  • Who is William Richards?
    • Free Relief Guides
    • Medical Disclaimer

The Core Exercise That Nobody Seems To Be Doing (back pain friendly)

Posted on December 6, 2019 by William Richards

Do you have a hard time finding core exercises that DON’T cause low back pain? The Halo kettlebell core exercise is one of the most underrated exercises that even people with sensitive backs can manage. They look so easy and make you look a little silly while you doing them but don’t underestimate their impact! […]

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The Best Resistance Band Arm Workout

Posted on December 3, 2019 by William Richards

Looking for a low back-friendly arm workout? Are traditional dumbbell or barbell curls getting boring? Do those traditional arm exercises cause random low back irritation? If so, I have a pretty cool arm workout for you that I did with resistance bands you can do just about anywhere. You can see the exact bands I […]

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Build Stronger More Powerful Legs Using Lateral Lunges

Posted on November 26, 2019 by William Richards

Lateral Lunges For Stronger Legs (safe for bad backs) Do regular squats hurt your back? Do you hate loaded bar squatting? If so, let me give you an alternative exercise you can start doing even with a sensitive lower back. Too much emphasis is placed on the barbell squat. Yes, it is a great exercise […]

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9 Minute Ab Workout You Can Do Anywhere!

Posted on November 22, 2019 by William Richards

A good ab workout is priceless especially if it doesn’t hurt your low back or make any of your symptoms worse. You see so many people doing variations of crunches and sit-ups in the gym and to be honest, half of the time they are working their hip flexors and quads more than anything else. […]

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5 Exercises You’re Not Doing That Will Fix Rounded Shoulders (slumped shoulders)

Posted on November 12, 2019 by William Richards

How do I fix my rounded shoulders? Here are 5 exercises you’re not currently doing that will help build strength and correct your rounded shoulders. Has anyone ever told you that you have Rounded or Slumped shoulders? Maybe your upper back muscles always feel tight and achy and your chest feels super tight after sitting […]

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What Is A Good Exercise To Strengthen My Upper Back?

Posted on November 8, 2019 by William Richards

What is a good exercise to build strength in the upper back? When it comes to correcting things like poor posture, rounded shoulders or an achy mid-back, we can’t always resort to smashing it with a foam roller or stretching. To be honest these things bring more of a mental relief than an actual structural […]

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How Do I Do A Landmine Reverse Lunge? (THE RIGHT WAY)

Posted on November 5, 2019 by William Richards

How do I do the reverse lunge the right way? Mastering the landmine reverse lunge should be on everyone’s bucket list. Well, maybe that’s a bit much but the landmine reverse lunge is an excellent lower body and core exercise that if done right can be an AMAZING addition to your already stellar program. 4 […]

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Hate Exercise? Use These 4 Strategies! (THEY WORK)

Posted on October 29, 2019 by William Richards

It’s okay to hate exercise. I know you know its good for you but it doesn’t matter, the “suck” of getting in shape and working out is just too much for you. You hear over and over that exercise is fun and SOO good for you but it still feels like pulling teeth to get […]

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WOW! Try This Rear Delt Complex Out!

Posted on October 25, 2019 by William Richards

When it comes to shoulder health and fixing issues like excessively rounded shoulders you have to spend time strengthening the shoulder as a whole. You have a lot going on in and around the shoulder with more than one muscle making things happen. This is why I always suggest strengthening the shoulder through multiple ranges […]

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How To Fix Your Landmine Front Squat

Posted on October 22, 2019 by William Richards

There are a lot of exercises you can do with a landmine set up. You really don’t need much equipment and they are usually really good for sensitive lower backs. In today’s video, I am going to show you the landmine front squat. A back pain friendly leg exercise you can do if you have […]

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About William

I made the decision over 8 years ago that I was not going to live by my physician's suggestions. After my ruptured disc diagnosis, I spent the next 6 years of my life researching and experimenting on my own body in search of a cure for my chronic back pain. Through nutrition, mobility, exercise and lifestyle design I have been able to make drastic changes to my chronic pain. Now I use my 10+ years as a leader in the health and fitness industry along with my personal journey of pain management to give you exactly what you need to find freedom yourself.

People beating back pain on their own!

"Again amazing video, I save all your emails in a folder! Seriously you are one of the very few people who get the cause of back pain for most of us with sedentary lifestyles!

Since following your guide, working with a good physio and strengthening my core, my pain has greatly reduced after 1.5 years of suffering."
-Mathew M.

"I absolutely love your website and videos. I have McGill’s books and have read innumerable online articles re back pain, but your descriptions, explanations and videos really hit it home with me. Thanks to you, I am on the road to healing after 2+ years of lower back pain. Thank you for such informative articles; not too long or overly complex and not too simplified either. Just right!"
-Michelle

"The first time I mashed the QL muscles with a field hockey ball and followed it up with the stretch in the door frame, it was like oiling a creaky door– it was almost instant relief. Since then, over the past month, I have continued to do the exercises and stretches on your site and they have helped so much. The other pose I do to “unstick” my back is the “happy baby” yoga stretch…that one in combination with these QL stretches have pretty much solved the back issues that have plagued me for years. So, thank you so much for this post."
-Allison D.

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The information in Fitness4BackPain.com is not intended as a substitute for professional medical help or advice but is to be used only as an aid in understanding spinal rehabilitation. A physician should always be consulted for any health problem. Fitness4backpain.com provides links to other organizations as a service to our readers and is not responsible for the information, services, or products provided by these web sites, health professionals, or companies.

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