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  • Who is William Richards?
    • Free Relief Guides
    • Medical Disclaimer

Category: Core Training

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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One Of The Best Core Exercises Safe For A Disc Bulge

Posted on November 3, 2020 by William Richards

One Of The Best Core Exercises Safe For A Disc Bulge When it comes to exercising with a disc bulge you have to keep a few things in mind.  The most important thing to keep in mind is that despite what you may believe about exercising with a bulging disc you are not fragile nor […]

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Why You Get Back Pain With Ab Workouts (and how to fix it)

Posted on September 29, 2020 by William Richards

Why You Get Back Pain With Ab Workouts (and how to fix it) If you have ever experienced back pain with ab workouts this video is for you!  Have you ever had to stop in the middle of your ab workouts due to low back pain?  Have you ever attempted an ab workout that was […]

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7 Minute Killer Plank Workout: Back Pain Friendly

Posted on September 1, 2020 by William Richards

7 Minute Killer Plank Workout: Back Pain Friendly I am pumped to share this 7 minute killer plank workout with you today for a couple of reasons.  ONE: There aren’t many plank workouts that are actually fun to do that keep things interesting and don’t just have you holding. A plank for a God awful […]

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Dr. McGill Big 3 Exercises

Posted on August 25, 2020 by William Richards

Dr. McGill Big 3 Exercises: Are they good for back pain? Dr. Stuart McGill and his Big 3 Core Exercises have made their way into the fitness industry claiming to be the best overall core exercises to prime the body and build a resilient core. If you have been dealing with persistent back pain and […]

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Top 4 Barbell Core Exercises For Bullet Proof Abs

Posted on July 28, 2020 by William Richards

Top 4 Barbell Core Exercises For Bullet Proof Abs Barbell core exercises are probably some of the most underused core exercises in the gym. It’s way more convenient to sprawl out on the floor and bang out a few sets of crunches then it is to find some room to break out a barbell.  We […]

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My Top 4 Core Exercises For Disc Herniations (2020)

Posted on June 30, 2020 by William Richards

Top 4 Core Exercises For Disc Herniations (2020) Finding the right core exercises for disc herniations can be what seems like a never-ending uphill climb. On one hand, you are scared to death of making things worse and on the other, you know you have to do SOMETHING to help get yourself back into fighting […]

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Exercise For Core Muscle Strength: Safe For Fusions

Posted on June 16, 2020 by William Richards

Exercise For Core Muscle Strength After something as major as a spinal fusion or history of disk issues, it can be scary trying to figure out what core exercise is safe for you and which ones are not. Core muscle strength is important especially after having a spinal fusion. Where most people go wrong is […]

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Stretch Band Core Exercise Safe For HERNIATED DISCS – BULGING DISCS and FUSIONS

Posted on June 2, 2020 by William Richards

Stretch (Resistance) Band Core Exercises Safe For Herniated and Bulging Discs Herniated, Bulging, Ruptured or Fused disc? You need to do this core exercise (I love it). It’s scary to be told you have a herniated, bulging, or even a ruptured disc. You feel limited and a little out of control when it comes to […]

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Bodyweight Ab Workout Follow Along: Try out this fun core workout!

Posted on May 19, 2020 by William Richards

10 Minute Bodyweight Ab Workout This is a fun yet simple bodyweight ab workout follow along that you can do right from home. The bodyweight ab workout can be modified with weights (as you will see in the video) to make it even more challenging. If you are dealing with persistent low back pain and […]

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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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