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

Category: Mobility

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Top 3 Chest Opener Warm-Up Exercises

Posted on July 21, 2020 by William Richards

Chest Opener Warm Up – My top 3 chest opener/warm-up exercises! Have you ever been at your desk and slowly noticed your chest getting tighter and tighter as you start to adopt this forward hunched posture? If you’ve spent any amount of time at a desk I am going to guess that is a resounding […]

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Stop Doing The Knee To Chest Stretch For Lower Back Pain Relief

Posted on March 10, 2020 by William Richards

Should I Do The Knees To Chest Stretch For My Lower Back? One of the top stretches low back pain sufferers need to stop doing is the double knee to chest stretch for lower back pain relief. I know it feels good and is the only thing you have found to bring relief to your […]

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6 Hip Mobility And Strength Drills For Your Desk Job

Posted on October 15, 2019 by William Richards

Do you get up from your desk and feel like the front of your hips are super tight? After sitting for some time do you feel your butt or legs getting tingly or feeling like they need to be stretched? It doesn’t matter what job you have, we all sit way too much and it’s […]

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STOP Doing This Yoga Stretch: The Childs Pose

Posted on October 1, 2019 by William Richards

The Childs Pose is at the top of my “yoga poses back pain sufferers should not do” list. If your lower back feels like a rubber band that has been stretched to its max length and you are desperately searching for a solution I am here to tell you that the Childs Pose is not […]

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5 Massive Mobility Mistakes You’re Making

Posted on September 24, 2019 by William Richards

Have you been working on mobility drills for months and seeing little to no progress? Are those “tight hip flexors” still tight after the hours and hours you have neem spending on them? If you’re wanting to use mobility exercises to relieve low back pain, I need you to watch this video. I am going […]

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Herniated Disc Exercises to Avoid: The Cobra Pose

Posted on July 9, 2019 by William Richards

The Cobra Pose is one of the most over-prescribed and improperly done strategies for a herniated disc. I get the idea but the problem is there are too many people landing on these stupid Yoga videos talking about back pain relief and stretches to heal a herniated disc and this overextended exercise seems to always […]

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Stop Using Your Foam Roller For Back Pain Relief

Posted on July 9, 2019 by William Richards

You have got to stop using your foam roller to get back pain relief. If you constantly feel like you need to be rolling out to get relief from your lower back pain the creators of the Foam Roller have you right where they want you. In this video, I give you 2 of the […]

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Your daily commute is trashing your back, stop the pain with this.

Posted on May 31, 2018 by William Richards

I know what it’s like to sit behind the wheel of my car and have my left leg start to go numb/tingly or get this sensation that it needs to be stretched from being so tight.  I also know what it’s like to get to work and feel like no matter what I do to […]

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How to stretch to relieve lower back tightness: It’s not what you think!

Posted on October 10, 2019 by William Richards

I can’t stand googling “Stretches for lower back tightness”. To me, it’s like throwing darts at a dartboard while wearing a blindfold. When you start digging around the internet for stretches to help this tightness you have to be really careful. Not all stretches are created equal and in some cases, the last thing your […]

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Lower back tightness? Test your feet for issues with this technique

Posted on September 26, 2019 by William Richards

If you want to beat back pain without doctors and drugs you have to be willing to test different things out on your body. What I have been focusing on these last two weeks is how to test the Superficial Back Line for tension and potential hot points where dysfunctions could form. For you specifically, we […]

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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.

Categories

  • At Home – Minimal Equipment Workouts
  • Back Pain Quick Tips
  • Back Pain Relief Products
  • Back Pain Relief Stretches
  • Back Pain With Sleeping
  • Back Pain With Standing
  • Back Surgery
  • Best Books on Pain Relief: 7/2016
  • Coffee and Coaching
  • Core Training
  • Desk Job Hacks
  • Diagnosing Your Back Pain
  • Disc Bulges
  • Disc Herniations
  • Exercise
  • Fear and Back Pain
  • Fixing Posture
  • Fixing Rounded Shoulders
  • Fixing Your Feet
  • Foam Rolling For Back Pain
  • Ice Vs Heat
  • Lifestyle Design
  • Low Impact Cardio For Sensitive Backs
  • Mind Body Connection
  • Mobility
  • Morning Back Pain
  • Motivation
  • Nutrition
  • Safe Exercise After Spinal Fusion
  • Shoes and Back Pain
  • Squating with back pain
  • Stretching A Tight Quadratus Lumborum
  • Stretching For Back Pain Relief
  • Supplements
  • Tight Quads: Back Pain Relief
  • Tissue Release Superficial Back Line
  • Training Your Glutes
  • Treating Sciatica
  • Uncategorized
  • Weight Loss with Back Pain
  • Where should I start?
  • YouTube Live Q&A

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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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