The Fitness 4 Back Pain Podcast

👉 DAILY L4-L5 & L5-S1 DISC BULGE EXERCISE ROUTINE: https://fitness4backpain.com/routine Most people respond by stretching harder, bracing more, or trying to “fix” whatever they think is damaged. That usually makes the back tightness worse. But the stiffness isn’t the real problem. It’s actually just the symptom. Sensitivity is. In this video, I’m sharing my personal 4-step Anti-Stiffness Protocol, the exact low-intensity sequence I’ve used for over years to stay pain-free and start my days without fear. No aggressive stretches. No forcing any range of motion. And definitely no waking up your nervous system like it’s a fire alarm. These four simple movements, signal safety to your brain. When your system feels safe, muscles stop guarding, joints start moving easier, and stiffness fades without a fight. You’ll see why the goal isn’t to “fix damage.” It’s to dim the alarm system that’s been keeping your back tight and reactive. You’ll learn how these movements gently lubricate stiff joints, lower sensitivity, and help your body remember that movement doesn’t have to be a threat. If mornings have become the hardest part of your day…If you’re done negotiating with your back before you move…Start here. Start calm. Start safe. 👉 DAILY L4-L5 & L5-S1 DISC BULGE EXERCISE ROUTINE: https://fitness4backpain.com/routine 📞 Book a Free Relief Strategy Session if you want help personalizing this for your back:https://fitness4backpain.mykajabi.com/SPAP?video=9L2JvyRqfng Addicted to your healing, William  

If you’ve had back pain for years and you still don’t trust your body… I want you to know something. That doesn’t make you broken. It makes you chase the wrong strategy. The biggest trap in chronic back pain isn’t your disc. It’s the idea that your pain is coming from damage, structure, or something fragile that needs constant protection. When you believe that, your nervous system stays guarded, your muscles stay tight, and your tolerance for normal life keeps shrinking In this video, I walk you through the three biggest lies that keep people cycling through flare-ups, treatments, and temporary relief. Not to shame you. To finally give you clarity. You’ll see why doing more of the wrong thing is the slowest way forward. Why mixing random methods without a system keeps progress unpredictable. And why real recovery doesn’t start with strength, posture, or perfect exercises; it starts by teaching your system that it’s safe again This is the identity shift most people never make.From “the person with a bad back”… To “I’ve got this handled.” When sensitivity comes down first, strength actually sticks. Flare-ups get smaller. Movement stops feeling like a risk. And life gets bigger again instead of smaller If you’re tired of managing symptoms and ready to fix the foundation, start here. 📞 Book a Free Relief Strategy Session if you want help personalizing this:https://fitness4backpain.com/apply Addicted to your healing,William

If your back pain always shows up on one side or maybe it floats around… left or right… you gotta hear this. That doesn’t mean that side is “damaged.” It means your body has learned a pattern. Most one-sided back pain isn’t coming from a single bad disc or a weak muscle. It’s coming from uneven protection. Your nervous system picks a side to guard. That side stays tight. The other side gets lazy. And over time, your body forgets how to share the load. So every bend.Every twist.Every step out of the car…It all hits the same spot. That’s why stretching that side never lasts. That’s why strengthening never quite fixes it. You’re treating a symptom, not the pattern. In this video, I walk you through a single, simple exercise that helps your body rebalance how it loads and moves, so your back stops choosing one side to protect. But there’s a critical first step most people skip. And if you skip it, the exercise won’t work the way it’s supposed to. I show you exactly how to create safety first. How to calm the guarding response. And how to apply this movement in a way that’s safe for herniated discs, bulging discs, and chronic low back pain. You’ll feel why one side has been doing all the work. You’ll understand why your pain shifts or sticks. And you’ll finally give your body a reason to stop clenching that same spot over and over. 👉 Pain Relief Routine: https://fitness4backpain.com/routine 📞 Get My Personalized Help Https://www.fitness4backpain.com/apply

That deep stiffness.That moment where you hesitate before you move.That quiet fear of, “Is this going to flare me up again?” Long hours sitting, at a desk, in the car, or on a plane, quietly train your nervous system to guard. Your muscles tighten. Your back becomes sensitive to simple movements. And over time, your back starts acting like simple daily movements are a threat. Most people respond to their stiff painful lower back by stretching harder or forcing mobility. While it may bring short term relief, it usually makes things worse. Because stiffness isn’t the problem. The fact that your lower back is stuck in Protection mode is. In this video, I show you one simple exercise that helps your lower back unlock safely, without forcing range, yanking on tight muscles, or poking an already sensitive area. If your back locks up after sitting… If long drives or flights leave you sore and stiff… If you want something simple, safe, and repeatable, start here.https://fitness4backpain.mykajabi.com/routine 📞 Book a Free Relief Strategy Session if you want help personalizing this approach to your pain:https://fitness4backpain.mykajabi.com/SPAP?video=9L2JvyRqfng

👉 Get the Full 8 Week Disc Healing Roadmap:https://www.fitness4backpain.com/roadmap 📞 Work With Me: https://fitness4backpain.mykajabi.com/SPAP?video=4Q4_IwSMrIU When you’re living with Chronic Back Pain, it’s easy to feel like every machine, every dumbbell, every move could set you back again. You’re not broken or damaged goods.. You’re just operating with a nervous system on high alert, and no one ever showed you how to train differently because of it. Most people with back pain push past the pain, brace tighter, and tell themselves to fight through it. That usually ends in the same frustrating loop; a good day, two decent workouts, and then boom…your back pain is triggered again and you’re sidelined for a week. Not because you did the wrong exercises. But because your body wasn’t ready for the stress you put on it. In this video, I walk you through the same 3-step workout formula I give my private coaching clients, the exact approach that turns lifting weights from something that scares you into something that actually supports your recovery. You’ll see why the first few minutes matter more than the lift, how to choose movements that reduce irritation instead of triggering it, and how building tolerance the right way slowly becomes strength you can trust. If you’re tired of guessing what’s safe, picking the wrong exercises or starting over every two weeks, this is your roadmap forward. 👉 Get the Full 8 Week Disc Healing Roadmap:https://www.fitness4backpain.com/roadmap 📞 Work With Me: https://fitness4backpain.mykajabi.com/SPAP?video=4Q4_IwSMrIU Addicted to your healing,William

If the idea of cleaning your kitchen or bending to grab laundry off the floor makes your body tense up before you even move… you’re not imagining that fear. Daily life starts to feel like a minefield when you live with chronic low back pain. You walk into your home and instantly scan for the tasks that will hurt the most. •⁠ ⁠Sweeping.•⁠ ⁠Cooking.•⁠ ⁠Picking up after kids. All simple, normal movements that slowly become things you avoid. But here’s the truth most doctors never tell you.It’s not the movement that’s the problem.It’s how sensitive your system has become to it. In today’s video, I break down the three biggest traps I see people fall into, traps that keep pain alive by accident. When you brace through every chore, rush to get it over with, or tiptoe around pain hoping it won’t flare, your body learns one thing: movement equals threat.This video shows you how to flip that script. You’ll learn why slowing down is sometimes the fastest path out of pain, how to turn chores into mini-strength builders, and how to get your body to trust bending, twisting, lifting, and reaching again. There’s nothing special to buy. No routines to memorize. Just real life, reframed, repurposed, and finally working for you instead of against you. 👉 Get the Full 8 Week Disc Healing Roadmap:https://www.fitness4backpain.com/roadmap 📞 Book a Free Relief Strategy Session if you want help personalizing this approach to your pain:https://fitness4backpain.mykajabi.com/SPAP?video=9L2JvyRqfngAddicted to your healing,William

If you sit down and immediately start adjusting, searching for the first sign of pain, or If movies, car rides, or desk work feel like a countdown until your back flares up…I lived that reality for over 10 years. Living with a herniated or bulging disc makes sitting feel dangerous. You’re constantly asking yourself how long you can last before your back locks up, your leg starts buzzing, or that familiar ache takes over. And the worst part? You’re trying to “sit correctly,” your buying the best chairs or maybe even use a sit to stand desk set up, but nothing seems to work. That’s not because sitting is bad for you. It’s because most people are missing the strategy that makes sitting feel safe again. In this video, I walk you through what I call the S.A.F.E. Framework, a simple, repeatable approach that helps your body calm down so you can sit longer with less pain. This isn’t about perfect posture or forcing yourself upright. It’s about creating the right environment so your nervous system stops sounding the alarm. You’ll learn how small changes in setup, support, and movement cues can dramatically reduce sensitivity when you sit. You’ll also see why pain from sitting isn’t just a disc issue, it’s often a sensitivity and tolerance issue. When those aren’t addressed, no chair, stretch, or brace will ever feel like enough. This framework works at your desk, in the car, on flights, at the movies, or anywhere sitting usually steals your comfort. And it applies whether your pain is coming from L4-L5, L5-S1, sciatica, or chronic low back tension that just won’t let go. 👉 Get the Full 8 Week Disc Healing Roadmap:https://www.fitness4backpain.com/roadmap 📞 Book a Free Relief Strategy Session if you want help personalizing this approach to your pain:https://fitness4backpain.mykajabi.com/SPAP?video=9L2JvyRqfng Addicted to your healing,William

If you sit down and immediately feel your back tighten… If you shift every few minutes trying to find a position that won’t flare things up… And if working at a desk feels harder than the workout you’re avoiding, I GET IT. For people living with chronic low back pain, sitting isn’t neutral.It’s threatening.And most chairs quietly make it worse. In this video, I walk you through why the chair you sit in every day matters more than you think, especially if you’re dealing with disc bulges, herniations, or ongoing L4-L5 and L5-S1 pain. This isn’t a hype review. It’s a real-world breakdown of the OdinLake O2 Ergonomic Chair and why it’s one of the few chairs I’ve found that actually supports a sensitive spine instead of fighting it. You’ll see how specific features like adjustable lumbar support, seat depth, backrest movement, and overall stability impact your nervous system, not just your posture. Because relief doesn’t come from “sitting perfectly.” It comes from feeling supported, safe, and able to relax instead of brace. I also compare this chair to what I personally used for years and explain why upgrading made a noticeable difference in how long I could sit without pain creeping in. I’ll be honest about the pros, the cons, and who this chair is not for; because no chair fixes everything. But the right one can stop quietly aggravating your pain every single day. If sitting has been one of your biggest triggers, this video will help you understand what actually matters when choosing the best office chair for chronic low back pain and why the wrong chair can keep you stuck no matter how much rehab you do. ➡️ OdinLake O2 (Ergo MAX 747)https://www.odinlake.com/products/odinlake-o2-ergo-max-747?ref=wvqmmkoy 🎄 Christmas Special: $170–$239 off🎉 Extra 5% off with code ODF4BPValid 12/01/2025–12/31/2025 PST Addicted to your healing,William

👉 Get the Full 8 Week Disc Healing Roadmap:https://www.fitness4backpain.com/roadmap Living with chronic back pain means every movement feels risky. Bending. Sitting. Getting out of the car…everything. You stretch. You strengthen. You rest and get multiple opinions. And somehow, after all that effort, you’re still waking up stiff, guarded, and unsure what will flare things up next. That’s not because you’re broken. It’s because the way most people approach back pain quietly keeps it stuck. In this video, I walk you through the biggest reasons your back pain refuses to calm down. If you’ve been asking yourself questions like: “Why does everything help for a week and then stop?” “Why do I feel worse today, I didnt do anything different?” You’ll know exactly what’s been keeping you stuck and how to change it to start seeing relief. 👉 Get the Full 8 Week Disc Healing Roadmap:https://www.fitness4backpain.com/roadmap 📞 Book a Free Relief Strategy Session if you want help personalizing this approach to your pain:https://fitness4backpain.mykajabi.com/SPAP?video=9L2JvyRqfngAddicted to your healing,William

👉 Get the Full 8 Week Disc Healing Roadmap: https://www.fitness4backpain.com/roadmap 📞 Book a Free Relief Strategy Session if you want help personalizing this routine. https://fitness4backpain.mykajabi.com/SPAP?video=9L2JvyRqfng If bending over feels like defusing a bomb… slow, careful, and full of fear… you’re not alone. When your back flares up just for tying your shoes or picking something off the floor, it’s not just painful. It’s terrifying. Because bending is one of those movements you can’t escape. You do it every day. And when it hurts, your brain learns to expect the worst long before your body even moves. If you’ve been dealing with disc issues like L4-L5 or L5-S1 herniations or bulges, you already know the pattern. You try to “bend correctly,” you brace harder, you stretch more… and somehow it still feels like your back is waiting to explode. But the truth is, you don’t stay stuck because your spine is permanently damaged. You stay stuck because your body doesn’t feel safe bending yet. In today’s video, I walk you through a simple 4-phase process to rebuild that safety from the ground up. You’ll see exactly how to reintroduce bending in a way your nervous system can trust. You’ll understand why easing into the hinge matters more than forcing perfect form, and why the muscles around your spine tighten, not because they’re weak, but because they’re trying to protect you. By the time we get into the exercise demonstration, you’ll finally see how these phases come together. And once you put them into practice, bending stops feeling like a threat… and starts feeling like freedom. If you’re tired of holding your breath every time you reach for a laundry basket or lean over a sink, this is your next step forward. 👉 Get the Full 8 Week Disc Healing Roadmap: https://www.fitness4backpain.com/roadmap 📞 Book a Free Relief Strategy Session if you want help personalizing this routine. https://fitness4backpain.mykajabi.com/SPAP?video=9L2JvyRqfng Addicted to your healing,William

👉 Get the Full 8 Week Disc Healing Roadmap: https://www.fitness4backpain.com/roadmap 📞 Book a Free Relief Strategy Session if you want help personalizing this routine. https://fitness4backpain.mykajabi.com/SPAP?video=WaTwqYxr3eU Chronic L4-L5 or low back pain makes every simple move feel like a threat. Most people try to fix it by piling on more stretches, more drills, more intensity. But your spine doesn’t need more noise. It needs clarity. It needs safety. And today’s routine is designed to give you exactly that. This is video 2 in our 8-week series, and we’re slowing everything down so your nervous system can stop firing alarms. I’m walking you through a 10-minute “Melt” routine—three slow, intentional movements that reduce sensitivity, reset tension, and help your body feel safe enough to finally let go. You’ll see why the first step isn’t strengthening or stretching harder. It’s learning how to quiet the threat response that keeps your back locked up. These three exercises work because they teach your spine how to move again without fear. Instead of forcing your way through pain, you’re showing your nervous system that the movement is safe. That’s the foundation of my approach inside the Hybrid Relief Method™ and it’s the foundation of real, lasting relief. You’ll learn how to position your body so pressure drops instantly, how to breathe in a way that melts tension instead of feeding it, and how to use these movements as your daily reset button, especially if everything you’ve tried before has failed. If you’ve been stuck for months or years, this is where your momentum starts. 👉 Get the Full 8 Week Disc Healing Roadmap: https://www.fitness4backpain.com/roadmap 📞 Book a Free Relief Strategy Session if you want help personalizing this routine. https://fitness4backpain.mykajabi.com/SPAP?video=WaTwqYxr3eU Addicted to your healing,William

👉 IS YOUR BACK PAIN FIXABLE? Take The FREE Quiz and be given the BEST starting point to start seeing relief based on your results! http://www.fitness4backpain.com/quiz 📞 Book a FREE Relief Strategy Session with me: https://www.fitness4backpain.com/apply 💥Take the Back Pain RESET Challenge!💥https://www.fitness4backpain.com/painreset Chronic low back pain can make everything feel dangerous - bending, standing, sitting, even resting. And after years of trying to stretch it away, strengthen it away, or “move correctly,” it’s easy to wonder if something is permanently wrong with your spine. But here’s what most people never learn: chronic L5-S1 pain isn’t just a disc issue - it’s a nervous system issue, too.Your body isn’t failing. Your system is overwhelmed. In this first video of our 8-week series, I break down why long-term L5-S1 pain behaves differently from an acute injury and why the traditional “fix the disc” strategy leaves so many people stuck. You’ll learn the three common mistakes that keep your pain sensitive, confused, and reactive, even when you think you’re doing everything right. These mistakes show up in how you move, how you protect yourself, and how you interpret every sensation your back gives you. Then we put it into practice with one simple exercise designed to help your nervous system calm down, and your spine move with less fear. This isn’t about bracing harder, stretching deeper, or forcing perfect posture. It’s about teaching your body that movement can be safe again - the critical first step before strength, mobility, or resilience can stick. Enjoy! -WIlliam  

  If you wake up every morning already bracing for the first bolt of pain… or if bending over to grab your socks feels like a negotiation with your own body… I see you. Living with chronic L4-L5 or L5-S1 pain makes simple things feel dangerous. You stretch. You strengthen. You brace your core until your ribs hurt. You’ve done the injections, the massages, the MRIs. And the craziest part? You’re putting in more effort than most people ever will, but getting less relief. Here’s the truth no one talks about: you don’t stay stuck because you’re not doing enough. You stay stuck because you’re doing too much. Your nervous system is overwhelmed.Your routine is cluttered.Your body is confused on what’s actually safe. In this video, I’ll walk you through the simple mindset shifts that help you stop fighting your pain and start understanding it. You’ll learn why ease is protection, why the body resists pressure, and why your back isn’t broken, it’s just overwhelmed. By the end, you’ll know exactly how subtraction becomes the fastest path to clarity, confidence, and freedom. If you’re ready to stop chasing fixes and finally commit to a strategy that works, here’s where to go next:👉 IS YOUR BACK PAIN FIXABLE? Take The FREE Quiz and be given the BEST starting point to start seeing relief based on your results! http://www.fitness4backpain.com/quiz 📞 Book a FREE Relief Strategy Session with me: https://www.fitness4backpain.com/apply 💥Take the Back Pain RESET Challenge!💥https://www.fitness4backpain.com/painreset Addicted to your healing, William

👉 IS YOUR BACK PAIN FIXABLE? Take The FREE Quiz and be given the BEST starting point to start seeing relief based on your results! https://fitness4backpain.mykajabi.com/quiz?video=JlJKK4uDgKU 📞 Book a FREE Relief Strategy Session with me: https://fitness4backpain.mykajabi.com/SPAP?video=JlJKK4uDgKU 💥Take the Back Pain RESET Challenge!💥https://fitness4backpain.mykajabi.com/painreset?video=JlJKK4uDgKU If bending over to tie your shoes makes you tense up before you even try… I get it. Living with chronic L4-L5 or L5-S1 disc pain can feel like your body is plotting against you. You’ve tried PT, injections, maybe even surgery, but nothing lasts. Here’s the truth most people don’t want to hear: your pain isn’t just about discs or muscles, it’s about sensitivity in your nervous system. In this video, I break down three beginner daily moves that help you reduce sensitivity, rebuild movement confidence, and reclaim freedom, all without meds or surgery. You’ll see why gentle, intentional movement matters more than brute strength. These moves aren’t about pushing through pain; they’re about teaching your body it’s safe to move again. You’ll learn how to melt tension before you move, protect your spine, and gradually restore confidence in everyday activities. By the end of the video, you’ll understand why these simple exercises are far more effective than endless stretching or risky movements that make your back flare up. If you’re ready to take your next step toward healing your chronic back pain naturally, here’s how you can go deeper: ✅ Take The FREE Quiz and be given the BEST starting point to start seeing relief based on your results! https://fitness4backpain.mykajabi.com/quiz?video=JlJKK4uDgKU 📞 Book a FREE Relief Strategy Session with me: https://fitness4backpain.mykajabi.com/SPAP?video=JlJKK4uDgKU 💥Take the Back Pain RESET Challenge!💥https://fitness4backpain.mykajabi.com/painreset?video=JlJKK4uDgKU Addicted to your healing, William

If you walk into a restaurant and instantly scan for the chair that will hurt the least, this video is for you.That tension you feel before you even sit down, that quiet fear of, “How long can I last before my back starts throbbing?” that’s not just physical. It’s your nervous system stuck in protection mode. For years, I lived that same routine. Every dinner out with my family turned into a countdown timer in my head. Fifteen minutes in, my low back would start to tighten. Thirty minutes later, I’d be shifting, bracing, pretending to be “fine.” But deep down, I was afraid. I thought the chair was the problem, when really, it was my body’s overprotective alarm system. In this video, I’ll show you a simple exercise you can do before you sit down that teaches your body how to relax, feel safe, and sit pain-free for hours, even in the worst restaurant chairs. You’ll learn how to:✅ Calm your nervous system and reduce sensitivity before sitting.✅ Teach your brain that you’re safe in a seated position.✅ Rebuild tolerance so your body doesn’t flare up every time you dine out. This isn’t about perfect posture or magical chairs, it’s about retraining your system to trust movement again. That’s the foundation of my Hybrid Relief Method™, where we first reduce sensitivity, then build tolerance, and finally build resilience so you can live freely again. If you’ve been avoiding dinners, travel, or even family gatherings because of sitting pain, watch this video all the way through. Your body isn’t broken, it’s just overprotective. And you can retrain it. Enjoy! -WIlliam

👉 IS YOUR BACK PAIN FIXABLE? Take The FREE Quiz and be given the BEST starting point to start seeing relief based on your results! https://fitness4backpain.mykajabi.com/quiz?video=634YQIiz2dc 📞 Book a FREE Relief Strategy Session with me: https://fitness4backpain.mykajabi.com/SPAP?video=634YQIiz2dc 💥Take the Back Pain RESET Challenge!💥https://fitness4backpain.mykajabi.com/painreset?video=634YQIiz2dc If you’ve been stuck in pain for years, maybe you’ve tried everything from injections, chiropractors, stretching routines, and even surgery, this video could completely change your life. For over a decade, Mark lived with constant tightness, flare-ups, and fear of movement caused by an L5-S1 disc bulge and degenerative disc disease. Every specialist told him the same thing: “Just strengthen your core” or “Avoid bending.” None of it worked. In this video, I reveal the exact method that took Mark from 10 years of constant pain and fear of movement to complete freedom in his body, pain-free and confident again. This is the same framework that’s now helped thousands of others regain confidence and freedom in their bodies. You’ll learn: ✅ Why pain often lingers even after the injury heals✅ The critical first step in healing chronic low back pain✅ The 3-phase Hybrid Relief Method™ (Sensitivity → Tolerance → Resilience)✅ The critical mistake that keeps most people stuck in the pain loop✅ The exact step-by-step system I used to desensitize my back and rebuild strength safely This isn’t another “do these 3 stretches” video. That crap doesn’t work long term. This video is about unpacking the road map you need to follow to see the relief you’ve been searching for. Enjoy! -WIlliam LOVING THIS CONTENT? HERE’S WHERE YOU CAN GET MORE! 👉 IS YOUR BACK PAIN FIXABLE? Take The FREE Quiz and be given the BEST starting point to start seeing relief based on your results! https://fitness4backpain.mykajabi.com/quiz?video=634YQIiz2dc 📞 Book a FREE Relief Strategy Session with me: https://fitness4backpain.mykajabi.com/SPAP?video=634YQIiz2dc 💥Take the Back Pain RESET Challenge!💥https://fitness4backpain.mykajabi.com/painreset?video=634YQIiz2dc *Affiliate Disclaimer: Affiliate links allow you to find the items mentioned in this video or other helpful resources and support the channel at no additional cost to you. You, the viewer, are not obligated to use these links. All content on this channel is for educational purposes only. Do not take the suggestions or advice of any of the videos posted under the Fitness 4 Back Pain channel as medical advice. Please consult with your doctor about your back pain.

💥Take the Back Pain RESET Challenge!💥https://fitness4backpain.mykajabi.com/painreset?video=Tt0k6eF3h-s 📞 Book a FREE Relief Strategy Session with me: https://fitness4backpain.mykajabi.com/SPAP?video=Tt0k6eF3h-s 👉 Here’s a simple daily pain relief routine for L4-L5 or L5-S1 lower back pain. GO HERE: https://fitness4backpain.mykajabi.com/routine?video=Tt0k6eF3h-s 7 Core Exercises you need to STOP doing now and 7 better ones to do instead! If you’ve been told to “strengthen your core” to fix your herniated disc or general back pain, you’ve probably already discovered the problem… most core exercises either give short-term, mediocre results or, for some, make things worse. When you have pain from an L4-L5 or L5-S1 disc herniation, your body isn’t weak, fragile, or in need of building strength (right away). The pain you’re experiencing is often a combination of an overprotective pain system and intolerant muscles, not “damage.” That’s why the moment you try traditional core moves like crunches, planks, or leg raises, your low back tightens up or flares for days afterward. Let’s stop that. In this video, I’ll show you: ✅ 7 common “core stability” exercises, even ones your doctor or PT might have suggested (like planks, sit-ups, or Russian twists), that you should stop doing if you have disc herniations. ✅ How to rebuild true stability in your low back using a smarter, nervous-system-driven approach. ✅ 7 safe, nervous-system-friendly alternatives you can start using today to calm your back down and restore confidence without fear or flare-ups. Most people think core training for disc herniations is about “bracing harder” or “activating deeper.” But the truth is, you don’t need a stronger core, you need a smarter one. When your body learns it’s safe again to move and support itself, you’ll finally feel relief, stability, and control, without overthinking every move you make. Research from the Journal of Orthopaedic & Sports Physical Therapy shows that over-bracing during exercise increases spinal compression and muscle co-contraction, both of which can amplify protective tension in people with disc pain. This means if you’re already stiff, guarded, and afraid of hurting your lower back, this will MAKE IT WORSE! That’s why so many “core stability” programs backfire: they train rigidity, not adaptability. Your spine doesn’t need to be locked down, it needs to be responsive, confident, and mobile under load. Enjoy! -WIlliam LOVING THIS CONTENT? HERE’S WHERE YOU CAN GET MORE! 💥Take the Back Pain RESET Challenge!💥https://fitness4backpain.mykajabi.com/painreset?video=Tt0k6eF3h-s 📞 Book a FREE Relief Strategy Session with me: https://fitness4backpain.mykajabi.com/SPAP?video=Tt0k6eF3h-s 👉 Here’s a simple daily pain relief routine for L4-L5 or L5-S1 lower back pain. GO HERE: https://fitness4backpain.mykajabi.com/routine?video=Tt0k6eF3h-s *Affiliate Disclaimer: Affiliate links allow you to find the items mentioned in this video or other helpful resources and support the channel at no additional cost to you. You, the viewer, are not obligated to use these links. All content on this channel is for educational purposes only. Do not take the suggestions or advice of any of the videos posted under the Fitness 4 Back Pain channel as medical advice. Please consult with your doctor about your back pain.

💥Take the Back Pain RESET Challenge!💥https://fitness4backpain.mykajabi.com/painreset?video=bPUpIap_KII 📞 Book a FREE Relief Strategy Session with me: https://fitness4backpain.mykajabi.com/SPAP?video=bPUpIap_KII 👉 Here’s a simple daily pain relief routine for L4-L5 or L5-S1 lower back pain. GO HERE: https://fitness4backpain.mykajabi.com/routine?video=bPUpIap_KII Training legs with a herniated disc at L4-L5 or L5-S1 can feel impossible if squats, deadlifts, or heavy leg days always trigger lower back pain. But avoiding leg training completely only makes things worse. Your legs are your foundation, and building lower body strength is one of the best ways to support your spine and reduce pain long-term, you just need the right exercises. In this video, I’ll show you 4 safe leg exercises you can do even with disc issues. These movements are spine-friendly, reduce compression, and help you build strength without pissing off your back. No squats. No risky barbell loading. Just smart training that respects your pain while helping you move forward. What you’ll learn in this video: - How to train legs without aggravating a disc herniation- The safest movement patterns to start with- How to modify exercises based on pain Simple progressions you can build on week after week You don’t have to give up leg day just because you’re dealing with a herniated disc. Follow the pain rules (0–3/10 is okay, no next-day flare) and use controlled movement. Your body will feel stronger, safer, and more confident again. -WIlliam LOVING THIS CONTENT? HERE’S WHERE YOU CAN GET MORE! 💥Take the Back Pain RESET Challenge!💥https://fitness4backpain.mykajabi.com/painreset?video=bPUpIap_KII 📞 Book a FREE Relief Strategy Session with me: https://fitness4backpain.mykajabi.com/SPAP?video=bPUpIap_KII 👉 Here’s a simple daily pain relief routine for L4-L5 or L5-S1 lower back pain. GO HERE: https://fitness4backpain.mykajabi.com/routine?video=bPUpIap_KII *Affiliate Disclaimer: Affiliate links allow you to find the items mentioned in this video or other helpful resources and support the channel at no additional cost to you. You, the viewer, are not obligated to use these links. All content on this channel is for educational purposes only. Do not take the suggestions or advice of any of the videos posted under the Fitness 4 Back Pain channel as medical advice. Please consult with your doctor about your back pain.

If your back always feels tight, heavy, or compressed, these 4 simple decompression exercises will help you feel lighter, looser, and finally in control again. Whether you’re dealing with an L4-L5 or L5-S1 disc bulge, herniation, or sciatica, decompression can be one of the most effective ways to reduce pressure on your spine and calm your nervous system. In this video, you’ll learn: ✅ 4 easy decompression exercises you can do at home, no equipment needed ✅ How to safely relieve tension in your lower back without stretching too far or flaring it up ✅ The best way to reset your nervous system so your spine feels supported again ✅ Why traditional “traction” or hanging decompression can sometimes make things worse This isn’t just about temporary relief, it’s about teaching your body to trust movement again so you can bend, lift, and live pain-free without fear of flare-ups. If you’ve tried everything (doctors, therapy, meds, injections) and still feel stuck, this is where lasting relief starts, by resetting your body’s protection system and rebuilding confidence in your movement. -WIlliam LOVING THIS CONTENT? HERE’S WHERE YOU CAN GET MORE! 💥Take the Back Pain RESET Challenge!💥https://fitness4backpain.mykajabi.com/painreset?video=r9gfG_WlUY0 📞 Book a FREE Relief Strategy Session with me: https://fitness4backpain.mykajabi.com/SPAP?video=r9gfG_WlUY0 👉 Here’s a simple daily pain relief routine for L4-L5 or L5-S1 lower back pain. GO HERE: https://fitness4backpain.mykajabi.com/routine?video=r9gfG_WlUY0 *Affiliate Disclaimer: Affiliate links allow you to find the items mentioned in this video or other helpful resources and support the channel at no additional cost to you. You, the viewer, are not obligated to use these links. All content on this channel is for educational purposes only. Do not take the suggestions or advice of any of the videos posted under the Fitness 4 Back Pain channel as medical advice. Please consult with your doctor about your back pain.

Do you wake up with stiffness, soreness, or sharp pain in your lower back every morning? Especially if you’ve been told you have an L4-L5 or L5-S1 disc bulge or herniation, those painful mornings can feel like the worst way to start your day. In this video, I’ll show you a simple morning routine designed specifically for disc pain relief. These aren’t random stretches you’ve already tried, this routine focuses on calming your nervous system, gently decompressing your spine, and preparing your back to move confidently throughout the day. ✅ What you’ll learn:- Why traditional morning stretches can actually make disc pain worse- A step-by-step “wake-up flow” to reduce stiffness and ease pressure on your discs- How to build confidence in your back so you stop fearing flare-ups If you’ve tried doctors, medications, injections, or even surgery with little relief, this is for you. -WIlliam LOVING THIS CONTENT? HERE’S WHERE YOU CAN GET MORE! 💥Take the Back Pain RESET Challenge!💥https://fitness4backpain.mykajabi.com/painreset?video=DTQUrssQQPs 📞 Book a FREE Relief Strategy Session with me: https://fitness4backpain.mykajabi.com/SPAP?video=DTQUrssQQPs 👉 Here’s a simple daily pain relief routine for L4-L5 or L5-S1 lower back pain. GO HERE: https://fitness4backpain.mykajabi.com/routine?video=DTQUrssQQPs *Affiliate Disclaimer: Affiliate links allow you to find the items mentioned in this video or other helpful resources and support the channel at no additional cost to you. You, the viewer, are not obligated to use these links. All content on this channel is for educational purposes only. Do not take the suggestions or advice of any of the videos posted under the Fitness 4 Back Pain channel as medical advice. Please consult with your doctor about your back pain.