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Category: Uncategorized

If Your Back Hurts When Bending Over Or Sitting: Here’s your relief strategy!

Posted on March 8, 2023 by William Richards

If Your Back Hurts When Bending Over Or Sitting: Here’s your relief strategy! Do you wake up wishing everything you had to do that day didn’t require any sitting or bending over?  Do you experience a lot of chronic low back tightness every time you go to do a big cleaning project or chores around […]

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Which Lower Back Exercises Should I Do? | Best Exercises IN ORDER!

Posted on February 8, 2023 by William Richards

Which Lower Back Exercises Should I Do? | Do These IN ORDER! Your lower back is killing you, and you’re scared to try to strengthen it because the last time you did that, you were in bed for a week, popping 1000mg of ibuprofen every 4 hours.  This is a familiar story I hear from […]

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3 Fun BANDS-ONLY Core Exercises Safe For Degenerative Discs

Posted on January 18, 2023 by William Richards

3 Fun BANDS-ONLY Core Exercises Safe For Degenerative Discs In this video, I’ll be showing you a variety of resistance band core exercises that you can do to strengthen your abs and lower back. Resistance bands are a great way to add resistance to your core exercises, helping to build muscle and improve tone. Some […]

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2 Core Exercises You Should Do Every Morning For Back Pain Relief

Posted on October 18, 2022 by William Richards

Do These 2 Core Exercises Every Morning For Back Pain Relief If there were only 2 core exercises I did every morning to help with back pain and build a strong supportive core, it would be these! Core training should be an essential part of your weekly training schedule. There’s no need for superhuman strength […]

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Is Sitting Causing You Back Pain? Here are 3 strategies for relief you haven’t tried yet!

Posted on October 12, 2022 by William Richards

Is Sitting Causing You Back Pain? Here are 3 strategies for relief you haven’t tried yet! The most common frustration I hear when talking to people like you is the pain they experience in their low backs when sitting. You hate getting stuck in traffic or a long meeting because you know your low back […]

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The Worst Exercises For Lower Back Pain| STOP Training this way!

Posted on August 30, 2022 by William Richards

The Worst Exercises For Lower Back Pain| STOP Training this way! If you ever want to get back into HIIT, CrossFit, Circuit Training, or any other high-intensity style training with a bad back, watch this week’s video!  There is a big misconception that exercise is like novocaine for low back pain. The more you do […]

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The ONLY Hip, Glute and Core Workout You Need (BACK PAIN SAFE)

Posted on July 26, 2022 by William Richards

The ONLY Hip, Glute and Core Workout You Need (BACK PAIN SAFE) If there were 3 areas I would spend more time strengthening, it would be the Hips Glutes Core Of course, you can lump the hips and glutes together, but as you will see in this video, I strengthen not just the back of […]

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Top 3 Core Stability Exercises For Herniated Discs Using Only Kettlebells

Posted on July 19, 2022 by William Richards

Top 3 Core Stability Exercise For Herniated Discs Using Only Kettlebells The best thing you can do after a disc herniation, bulge, or rupture (once you have been cleared to exercise) is to build more stability around your spine. More stability around your spine will boost your confidence during hobbies and activities you choose to […]

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My Pre Workout Back Pain Mobility & Stretch Routine

Posted on June 28, 2022 by William Richards

My Pre Workout Back Pain Mobility & Stretch Routine Have you ever tried using stretching to relieve lower back pain? I have, and it never seemed to work. I have a tiny list of stretches I would suggest someone with low back pain or a post-fusion warrior do to bring relief from their pain. Using stretching […]

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3 Back Strength Exercises Safe For Herniated Disc | FULL WORKOUT

Posted on May 24, 2022 by William Richards

3 Back Exercises Perfect For Herniations, Bulges And Post-Fusions Your intentions of building a stronger back in hopes of alleviating your pain are good, but the exercise choices you’re making could be the exact reason your back seems always to be “recovering” from the simplest of daily tasks. You can do a few things to […]

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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

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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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