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Dumbbell Workout For Abs | Try my 9-minute back-friendly abs workout

Posted on March 2, 2021 by William Richards

Dumbbell Workout For Abs | Try my 9 minute back friendly abs workout Looking for a back-friendly abs workout you can do right at home in under 10 minutes?  Today’s video is perfect for you then!  Save this dumbbell workout for abs to your favorite core workout playlist because this is one you can do […]

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APT And Back Pain The Stupid Easy Fix For Anterior Pelvic Tilt

Posted on February 23, 2021 by William Richards

APT And Back Pain A Sneaky A Stupid Easy Fix For Anterior Pelvic Tilt Do you have APT and back pain by any chance? Have you been told that you should spend time correcting your Anterior Pelvic Tilt?  If so I want to break down the simplest approach you can take with APT and back […]

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This Chronic Pain Writing Technique Changed My Life

Posted on February 16, 2021 by William Richards

This Chronic Pain Writing Technique Changed My Life Chronic pain journaling is something that I personally laughed at whenever it was mentioned in a book I was reading.  To be honest I am probably one of the most removed people from my own personal emotions (choose to be happy, goofy, and less tapped into the […]

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3 Quick Fixes For Back Pain When Doing Barbell Rows

Posted on February 9, 2021 by William Richards

3 Quick Fixes For Back Pain When Doing Barbell Rows Have you ever attempted a Barbell Bent Over Row but soon realized that it wasn’t happening with your current back pain situation?  The Barbell Row is a staple overall back developer but becomes your arch enemy when dealing with low back pain. In today’s post, […]

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Top 4 Back Exercises That Are Safe For Lumbar Disc Bulges​

Posted on February 2, 2021 by William Richards

Top 4 Back Exercises That Are Safe For Lumbar Disc Bulges One of the scariest things to try and navigate with a lumbar disc bulge is how you’re going to train the back without making the pain or damage worse.  Squats scare you.  Deadlifts scare you.  So what are you supposed to do? In today’s […]

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The 3 Best Leg Exercises Safe For Bulging Discs

Posted on January 19, 2021 by William Richards

Top 3 Lower Body Exercises Safe For Disc Bulges Your doctor tells you that you have multiple discs in your lumbar spine that are bulging and that odds are your life will never be the same. This explains the constant pain you’ve been experiencing especially after any lower body training. This kind of news can […]

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Top 4 Core Exercises Safe For Disc Bulges

Posted on January 12, 2021 by William Richards

Top 4 Core Exercises Safe For Disc Bulges Have you ever tried to build a stronger core after being told you have bulging discs in your lower back only to find that most of the exercises cause your pain to flare up?  Or maybe you’re scared that the exercises you’re doing are making your disc […]

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How To Safely Exercise With Disc Bulges

Posted on January 5, 2021 by William Richards

How To Safely Exercise With Disc Bulges If you have ever felt scared to death to exercise after being diagnosed with a lumbar disc bulge you’re not alone.  In fact, the majority of those leaving their doctors office after a lumbar disc diagnosis feel the exact same way.  You’re told to be more active but […]

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The Best Deep Squat Sit Stretch For Hip Mobility

Posted on December 29, 2020 by William Richards

The Best Deep Squat Sit Stretch For Hip Mobility If you are like most of us you spend a lot of time sitting at your job, in traffic or on your couch.  It’s not realistic to try and achieve the perfect balance between sitting, standing and moving around so its best to learn some basic […]

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The Best Way To Exercise After Covid 19 Recovery

Posted on December 22, 2020 by William Richards

The Best Way To Return To Exercise After Covid 19 Recovery (3 key things) Returning to exercise after a Covid 19 recovery can be scary but it shouldn’t keep you from getting back into the gym.  After a Covid 19 recovery you probably have a lot of questions and fears circling in your head like:  […]

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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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