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Category: Exercise

Weak Hamstrings Do MORE Romanian Deadlifts Safe for low back pain (2)

Weak Hamstrings? Do More Of These

Posted on December 1, 2021 by William Richards

Weak Hamstrings? Do More Of These Do your hamstrings constantly feel tight? Are there only a few select lower body exercises you do like lunges and bodyweight squats due to your back hurting? If you answered yes to either one of these questions then I would suggest looking at adding more hamstring exercises into your […]

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MICRO WORKOUTS

How To Use Micro Workouts For Back Pain Relief

Posted on November 23, 2021 by William Richards

How To Use Micro Workouts For Back Pain Relief If the thought of going to the gym for an hour or more (not including the time spent driving to the gym and getting warmed up) seems exhausting, you’re going to love these workouts. Society is stuck in this traditional way of thinking regarding the length […]

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3 Leg Day Training MISTAKES With A Herniated Disc

Posted on November 12, 2021 by William Richards

3 Leg Day Training MISTAKES With A Herniated Disc Have you ever set out to train legs and despite everything you do to protect your herniated disc the pain still shows up?  Maybe it’s not a disc injury but a major spinal surgery such as a multiple-level fusion?  You want to build strength back in […]

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5 Barbell Squat Alternatives You Can Do At Home

Posted on April 13, 2021 by William Richards

5 Barbell Squat Alternatives You Can Do At Home When it comes to barbell squats they can be intimidating especially if you have a history of low back pain or surgery.  This is why you need to build a solid list of go-to lower body exercises you can use for barbell squat alternatives. Pro Tip: […]

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3 Quick Fixes For Lower Back Pain After Hip Thrusts

Posted on March 23, 2021 by William Richards

3 Quick Fixes For Lower Back Pain After Hip Thrusts Getting lower Back pain after Hip thrusts is a pretty common issue in the gym. The hip thrust is a great exercise for posterior chain and hip development but when coupled with lower back pain it can be brutal. If you’re experiencing lower back pain […]

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Why Bodyweight Squats Hurt Your Lower Back And How To Fix It!

Posted on March 16, 2021 by William Richards

Why Bodyweight Squats Hurt Your Lower Back And How To Fix It! Nothing is more frustrating than starting a workout routine in hopes of improving your lower back pain and even the most basic of movements like the bodyweight squat hurts your back.  Like seriously…what in the world are you supposed to do when something […]

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Fix Lower Back Pain During Deadlifts With These 3 Tricks

Posted on March 9, 2021 by William Richards

Fix Lower Back Pain During Deadlifts With These 3 Tricks Lower back pain during the deadlift is common and a lot of people just ignore the pain and push through.  If that’s you stop.  Trust me, the deadlift is not worth you messing your low back up especially if you want to live a healthy […]

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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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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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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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