The Fitness 4 Back Pain Podcast

  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.

If you’ve been struggling with an L4-L5 or L5-S1 disc bulge or herniation that just won’t seem to heal, you’re not alone. Many people feel stuck, trying stretches, core work, therapy, injections, or even surgery, with little to no lasting relief. In this video, I’ll walk you through the 4 biggest reasons your disc problem isn’t getting better, and more importantly, what you can do differently starting today. Don’t worry, these reasons go far beyond the typical “strengthen your core” or “rest until it heals” advice you’ve probably already heard. 👉 You’ll discover:✅ Why focusing only on the disc itself keeps you stuck in pain✅ The hidden role your nervous system plays in ongoing flare-ups✅ Why certain movements feel unpredictable and “set you back”✅ How to finally build tolerance and confidence in your low bac This is based on the same principles I use with clients worldwide inside my Hybrid Relief Method. If you’ve tried everything, doctors, meds, therapy, surgery, stretching, and still struggle, this is a great place to start. Enjoy! -WIlliam LOVING THIS CONTENT? HERE’S WHERE YOU CAN GET MORE! 💥Take the Back Pain RESET Challenge!💥https://www.fitness4backpain.com/painreset 📞 Book a FREE Relief Strategy Session with me: https://www.fitness4backpain.com/apply 🔎 Take the “Is Your Back Pain Fixable” Quiz to see if you can fix your back pain WITHOUT Dr.’s, Drugs, and dead-end treatments + be sent the best relief strategy based on your results! https://www.fitness4backpain.com/quiz *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=uGfpl6Zdeyk 📞 Book a FREE Relief Strategy Session with me: https://fitness4backpain.mykajabi.com/SPAP?video=uGfpl6Zdeyk 🔎 Take the “Is Your Back Pain Fixable” Quiz to see if you can fix your back pain WITHOUT Dr.’s, Drugs, and dead-end treatments + be sent the best relief strategy based on your results! https://fitness4backpain.mykajabi.com/quiz?video=uGfpl6Zdeyk If you’ve been using Cat Cow for back pain relief, chances are you’re doing it the “normal” way, and it could be making your spine feel tighter, more irritated, or even flaring up your symptoms. Here’s the truth: The Cat Cow exercise isn’t the problem. It’s how you’re moving through it that either calms your nervous system and reduces sensitivity… or ramps your pain right back up. In this video, I’ll break down exactly what most people get wrong about the Cat-Cow exercise for back pain relief and show you the specific adjustments you can make to unlock real relief. You’ll learn:✅ Why the “traditional” Cat Cow exercise doesn’t work for chronic back pain sufferers with herniated or bulging discs, sciatica, or degenerative discs.✅ The nervous system mistake most people make that keeps their back hypersensitive.✅ A gentle, somatic approach to Cat Cow that retrains your spine, reduces guarding, and helps you feel confident moving again. This isn’t about stretching harder or pushing through pain; it’s about retraining your body to feel safe so you can finally move without the constant fear of flare-ups. Enjoy! -WIlliam LOVING THIS CONTENT? HERE’S WHERE YOU CAN GET MORE! 💥Take the Back Pain RESET Challenge!💥https://fitness4backpain.mykajabi.com/painreset?video=uGfpl6Zdeyk 📞 Book a FREE Relief Strategy Session with me: https://fitness4backpain.mykajabi.com/SPAP?video=uGfpl6Zdeyk 🔎 Take the “Is Your Back Pain Fixable” Quiz to see if you can fix your back pain WITHOUT Dr.’s, Drugs, and dead-end treatments + be sent the best relief strategy based on your results! https://fitness4backpain.mykajabi.com/quiz?video=uGfpl6Zdeyk *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://www.fitness4backpain.com/painreset 📞 Book a FREE Relief Strategy Session with me: https://www.fitness4backpain.com/apply 🔎 Take the “Is Your Back Pain Fixable” Quiz to see if you can fix your back pain WITHOUT Dr.’s, Drugs, and dead-end treatments + be sent the best relief strategy based on your results! https://www.fitness4backpain.com/quiz If your low back feels fragile, like it could “go out” at any moment, you’re not broken; your body is just stuck in protection mode.  When this happens, even simple things like bending, lifting, or sitting too long can feel risky. In this video, I’ll walk you through 3 essential exercises you MUST be doing if you want to calm your nervous system, reduce sensitivity, and rebuild confidence in your spine.  These moves are safe, practical, and specifically designed for people who feel like their back is one wrong move away from a flare-up. Here’s what you’ll learn: ✅ Exercises that work towards building strength and calming your nervous system so your back feels less fragile ✅ Gentle but powerful movements to reduce pain sensitivity ✅ A step-by-step way to build strength and tolerance without flare-ups If you’ve been protecting your back for months (or years), these are the exercises to get you moving forward again. Enjoy! -WIlliam

💥Take the Back Pain RESET Challenge!💥https://www.fitness4backpain.com/painreset 📞 Book a FREE Relief Strategy Session with me: https://www.fitness4backpain.com/apply 🔎 Take the “Is Your Back Pain Fixable” Quiz to see if you can fix your back pain WITHOUT Dr.’s, Drugs, and dead-end treatments + be sent the best relief strategy based on your results! https://www.fitness4backpain.com/quiz Most people with chronic back pain are unknowingly doing things every single day that keep their pain feeling “stuck”, even though they think they’re helping. Whether it’s stretching at the wrong time, bracing your core too much, or constantly “protecting” your back, these habits can actually make your pain system more sensitive and be the sole reason you’re still in pain. In this video, I’ll break down 3 of the most common daily habits that back pain sufferers fall into and what to do instead. These shifts are simple, but they’re game-changers when it comes to desensitizing your pain system, building tolerance, and finally moving toward a resilient, pain-free life. If you’ve been struggling with disc bulges, sciatica, or chronic lower back tightness and nothing seems to work, watch this video all the way through. You’ll finally understand the habits keeping your pain coming back and how to create the right environment for healing. Enjoy! -WIlliam

►►Take the Back Pain RESET Challenge! Https://www.fitness4backpain.com/painreset ►► Book a FREE Relief Strategy Session with me: http://www.fitness4backpain.com/apply ►► Take the “Is Your Back Pain Fixable” Quiz to see if you can fix your back pain WITHOUT Dr.’s, Drugs, and dead-end treatments + be sent the best relief strategy based on your results! https://www.fitness4backpain.com/quiz Living on pain medications for years isn’t living—it’s surviving. If you’ve been stuck on pills to manage your chronic low back pain, sciatica, or disc issues, you already know the relief is temporary and the side effects stack up. In this video, I’ll share how I finally broke free from pain meds after 10 years of constant back pain. You’ll see exactly what changed and why doctors, stretching and pills never got me lasting relief, and what I did instead to get back to a confident, active life. I’ll walk you through the exact method I used which is the same approach I now teach my clients:* First, calm the nervous system and reduce sensitivity* Then, safely rebuild tolerance in your low back* Finally, develop the strength and resilience to move without fear of flare-ups. Enjoy! -WIlliam LOVING THIS CONTENT? HERE’S WHERE YOU CAN GET MORE! ►►Take the Back Pain RESET Challenge! Https://www.fitness4backpain.com/painreset ►► Book a FREE Relief Strategy Session with me: http://www.fitness4backpain.com/apply ►► Take the “Is Your Back Pain Fixable” Quiz to see if you can fix your back pain WITHOUT Dr.’s, Drugs, and dead-end treatments + be sent the best relief strategy based on your results! https://www.fitness4backpain.com/quiz  

►►Take the Back Pain RESET Challenge! Https://www.fitness4backpain.com/painreset ►► Book a FREE Relief Strategy Session with me: http://www.fitness4backpain.com/apply ►► Take the “Is Your Back Pain Fixable” Quiz to see if you can fix your back pain WITHOUT Dr.’s, Drugs, and dead-end treatments + be sent the best relief strategy based on your results! https://www.fitness4backpain.com/quizGlute bridges aren’t the problem… but the way most people do them is. If you’ve been using glute bridges to strengthen your hips, core and support your back but end up feeling tension, tightness, or even pain in your lower back, the exercise isn’t the problem. It’s how you’re doing it. In this video, I’ll break down: - The most common glute bridge mistakes that shift all the load into your back- How to fix your form so your glutes actually do the work- Small tweaks that make this movement safe, effective, and back-friendly — even for chronic pain sufferers When done right, glute bridges can build the kind of strength and stability that supports long-term healing. But if your back is flaring up, this video will show you exactly how to correct course. 💡 Perfect for those with herniated discs, sciatica, or long-term back tightness who are ready to train smarter — not harder. Enjoy! -WIlliam LOVING THIS CONTENT? HERE’S WHERE YOU CAN GET MORE!►►Take the Back Pain RESET Challenge! Https://www.fitness4backpain.com/painreset ►► Book a FREE Relief Strategy Session with me: http://www.fitness4backpain.com/apply ►► Take the “Is Your Back Pain Fixable” Quiz to see if you can fix your back pain WITHOUT Dr.’s, Drugs, and dead-end treatments + be sent the best relief strategy based on your results! https://www.fitness4backpain.com/quiz

►►Take the Back Pain RESET Challenge! https://fitness4backpain.mykajabi.com/painreset?video=1X2hxmjeSOw ►► Book a FREE Relief Strategy Session with me: https://fitness4backpain.mykajabi.com/SPAP?video=1X2hxmjeSOw ►► Take the “Is Your Back Pain Fixable” Quiz to see if you can fix your back pain WITHOUT Dr.’s, Drugs, and dead-end treatments + be sent the best relief strategy based on your results! https://fitness4backpain.mykajabi.com/quiz?video=1X2hxmjeSOw If you’ve ever Googled “back pain exercises,” you’ve probably seen the same 10–20 stretches and movements repeated everywhere. But do they actually work—or could they be making your pain worse? In this video, I put the world’s 21 most popular back pain exercises to the test. I’ll break down which ones truly help (and why) and which ones you should avoid if you’re dealing with chronic low back pain, herniated discs, sciatica, or stiffness that never seems to go away. Most people waste months doing random stretches or cookie-cutter “back pain” routines, only to stay stuck in the same pain loop. If you’ve tried PT, core work, YouTube exercises, or endless stretches with little relief, you need to see this. ✅ Discover which exercises actually calm your pain system instead of flaring it✅ Learn the #1 mistake keeping your back pain stuck and sensitive✅ See exactly how to build a safe, effective exercise plan that gets results These findings come from my 17+ years dealing with chronic low back pain and coaching thousands out of pain through the #1 chronic low back pain relief program in the world. The Strength & Pain Relief Accelerator Program. Enjoy! -WIlliam LOVING THIS CONTENT? HERE’S WHERE YOU CAN GET MORE! ►►Take the Back Pain RESET Challenge! https://fitness4backpain.mykajabi.com/painreset?video=1X2hxmjeSOw ►► Book a FREE Relief Strategy Session with me: https://fitness4backpain.mykajabi.com/SPAP?video=1X2hxmjeSOw ►► Take the “Is Your Back Pain Fixable” Quiz to see if you can fix your back pain WITHOUT Dr.’s, Drugs, and dead-end treatments + be sent the best relief strategy based on your results! https://fitness4backpain.mykajabi.com/quiz?video=1X2hxmjeSOw  

►►Take the Back Pain RESET Challenge! Https://www.fitness4backpain.com/painreset If you’ve been diagnosed with an L4-L5 or L5-S1 disc bulge and feel stuck in a loop of pain, this is the ONE exercise I recommend you do daily — especially if traditional stretches or core work just make things worse. ►► Book a FREE Relief Strategy Session with me https://fitness4backpain.com/appl Most people are told to “strengthen their core” or “keep moving”… but if your nervous system is still hypersensitive, those exercises can actually backfire. This gentle, science-backed movement calms your pain system, decompresses the spine, and builds tolerance without triggering flare-ups — making it perfect for chronic disc pain. You don’t need fancy equipment. You don’t need to push through pain. You just need the right input to reset your body’s alarm system. 🔹 Ideal for:• L4-L5 and L5-S1 disc bulges• Sciatica• Herniated discs• Chronic tightness, burning, or guarding in the low back 🙅‍♂️ If you’ve tried PT, meds, injections, or even surgery — and you’re still hurting — this approach is different. It’s about working with your nervous system, not against it. Enjoy! -WIlliam LOVING THIS CONTENT? HERE’S WHERE YOU CAN GET MORE!►►Take the Back Pain RESET Challenge! Https://www.fitness4backpain.com/painreset ►► Book a FREE Relief Strategy Session with me https://fitness4backpain.com/apply ►► FREE DOWNLOAD: Discover how to exercise confidently and build pain-free strength with a bulging/herniated disc diagnosis = www.fitness4backpain.com/painfreetraining

►►Take the Back Pain RESET Challenge! Https://www.fitness4backpain.com/painreset ►► Book a FREE Relief Strategy Session with me https://fitness4backpain.com/apply Still trying to stretch away your tight lower back? That may be the exact reason your pain keeps coming back. If you’ve been told to stretch your hamstrings, glutes, or do “cat-cow” every morning — but still feel stiff, locked up, or sore by the end of the day — it’s time to try a smarter approach. Stretching often targets the symptom, not the cause. And if you have chronic tightness from herniated discs, bulging discs, sciatica, or degenerative disc disease... simply pulling on the tissues won’t help. In fact, it might be reinforcing the guarding and tension pattern that’s keeping your pain alive. In this video, you’ll learn:- Why stretching fails for chronic back pain- What your body is really trying to protect you from- A safe, gentle way to start releasing tightness without flare-ups Enjoy! -WIlliam LOVING THIS CONTENT? HERE’S WHERE YOU CAN GET MORE! ►►Take the Back Pain RESET Challenge! Https://www.fitness4backpain.com/painreset ►► Book a FREE Relief Strategy Session with me https://fitness4backpain.com/apply ►► FREE DOWNLOAD: Discover how to exercise confidently and build pain-free strength with a bulging/herniated disc diagnosis = www.fitness4backpain.com/painfreetraining *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.

Degenerative disc pain not going away? Here’s how you should treat it for lasting relief! ►►Register for my upcoming 3-Day Back Pain Reset Challenge! Spots will be limited, get on the waiting list today! https://fitness4backpain.mykajabi.com/painreset?video=2-tV8SALJZE ►► Book a FREE Relief Strategy Session with me https://fitness4backpain.mykajabi.com/SPAP?video=2-tV8SALJZE Have you been told your degenerative disc disease at L4-L5 or L5-S1 is something you’ll just have to live with? That it’s “normal with age” and irreversible? If you’re stuck in pain despite trying physical therapy, meds, injections, or even surgery—you’re not alone. But here’s what most people don’t realize: Pain from disc degeneration isn’t always caused by damage. It’s often driven by a hypersensitive nervous system, muscle guarding, and fear-based movement patterns that keep your body locked in protection mode. In this video, I’ll show you a new path to relief that doesn’t rely on fixing the disc itself—but instead focuses on reducing the sensitivity of your pain system, building movement tolerance, and restoring full-body strength and confidence. It’s the same process I used to heal my own disc issues and help thousands of others do the same. You’ll learn:- Why degenerative discs don’t always equal pain- How to stop triggering flare-ups during everyday movement- The 3-phase process of the Hybrid Relief Method: Desensitize → Build Tolerance → Reclaim Resilience Gentle movements to start today—even if you’ve been in pain for years Enjoy! -William LOVING THIS CONTENT? HERE’S WHERE YOU CAN GET MORE! ►►Register for my upcoming 3-Day Back Pain Reset Challenge! Spots will be limited, get on the waiting list today! https://fitness4backpain.mykajabi.com/painreset?video=2-tV8SALJZE ►► Book a FREE Relief Strategy Session with me https://fitness4backpain.mykajabi.com/SPAP?video=2-tV8SALJZE *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.

Try this morning mobility routine, perfect for Herniated/Bulging discs to relieve pain and get lasting relief. ►► Free Daily Disc Herniation/Bulge Relief Routine: Reps, sets, and best modifications for you included! https://fitness4backpain.mykajabi.com/routine?video=WvY8nEVzMKA ►► Book a FREE Relief Strategy Session with me https://fitness4backpain.mykajabi.com/SPAP?video=WvY8nEVzMKA If you struggle with morning back pain — especially from L4-L5 or L5-S1 disc bulges or herniations — this daily routine is designed specifically for you. The early hours of the day are often when disc-related back pain is worst. Why? Because your spine is more sensitive after hours of inactivity. But doing the wrong morning stretches can actually make it worse — increasing pressure on your discs and irritating nearby nerves, especially if you're dealing with sciatica or degenerative disc issues. In this video, I’ll guide you through a gentle, intentional morning mobility routine designed to: - Reduce disc pressure at L4-L5 and L5-S1- Calm an overactive pain system through specific movements that target the nervous system- Restore flexibility and mobility without triggering flare-ups- Create a healing environment for long-term recovery This routine is based on the Hybrid Relief Method — a neuro-mechanical system I use with students to move from constant flare-ups to confident movement. We don’t just “loosen tight muscles.” We retrain the brain and body to feel safe again — using desensitization strategies that blend pain science, biomechanics, and graded exposure. Perfect for:- L4-L5 disc bulge exercises- L5-S1 herniation mobility routines- Sciatica relief in the morning- Safe spinal decompression exercises- Morning stiffness and low back pain sufferers- Avoiding aggressive stretches that can worsen disc pain If you’ve been told your pain is “just something you’ll have to live with”… This routine is proof that movement can be medicine — when it’s done right. Enjoy! -WIlliam LOVING THIS CONTENT? HERE’S WHERE YOU CAN GET MORE!►► Free Daily Disc Herniation/Bulge Relief Routine: Reps, sets, and best modifications for you included! https://fitness4backpain.mykajabi.com/routine?video=WvY8nEVzMKA►► Book a FREE Relief Strategy Session with me https://fitness4backpain.mykajabi.com/SPAP?video=WvY8nEVzMKA *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.

Here’s how to TEST & FIX back pain from an L4-L5, L5-S1 Herniated/Bulging disc. ►► Here’s a simple daily pain relief routine for L4-L5 or L5-S1 lower back pain. I’ll give you the set and rep count and show you how to modify the exercises to fit you! GO HERE: https://fitness4backpain.mykajabi.com/routine?video=_8setJgd5ms ►► Book a FREE Relief Strategy Session with me https://fitness4backpain.mykajabi.com/SPAP?video=_8setJgd5ms If you’ve been struggling with a herniated or bulging disc at L4-L5 or L5-S1—and nothing seems to help—you’re in the right place. This video will walk you through:- Simple at-home tests to pinpoint where your disc issue is really coming from- A simple daily exercise routine to reduce sensitivity and start healing- Why most people stay stuck in pain despite trying stretches, injections, or physical therapy Whether you're feeling nerve pain down your leg, numbness, or that deep ache in your low back—there is a way out. I help people like you heal their spine holistically without doctors, drugs, or generic rehab exercises. Enjoy! -William LOVING THIS CONTENT? HERE’S WHERE YOU CAN GET MORE! ►► Here’s a simple daily pain relief routine for L4-L5 or L5-S1 lower back pain. I’ll give you the set and rep count and show you how to modify the exercises to fit you! GO HERE: https://fitness4backpain.mykajabi.com/routine?video=_8setJgd5ms ►► Book a FREE Relief Strategy Session with me https://fitness4backpain.mykajabi.com/SPAP?video=_8setJgd5ms *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.