The Fitness 4 Back Pain Podcast

William Richards
  • 5.0 (2)
  • FITNESS
  • UPDATED WEEKLY

The Fitness 4 Back Pain Podcast will expose the dead-end relief strategies the medical model is milking you for every penny you have and share hands-on strength, movement, and science-based relief strategies that have changed the lives of thousands of chronic back pain sufferers just like you. Are you at the end of your rope with finding a solution to your chronic low back pain? Are you tired of your doctors pointing you towards the same old PT exercises, injections, and talks of pain management and surgery? If you said says to any of the above, you are the reason the Fitness 4 Back Pain podcast was even created. The Fitness 4 Back Pain podcast is for the beaten-down, post-surgery, or chronic back pain warrior looking for hope when it seems there's none in sight. I (William - X-Chronic back pain sufferer after a ruptured and degenerative disc diagnosis) will help you discover YOUR personalized strategy for lasting relief using smarter strength, relief-giving movement, and mastering your mindset. If you want to sit on your heating pad, stretch your hamstrings, and pop pills for relief, this is NOT the podcast for you. If you're ready to take back control of your life and get back to doing the things pain has stolen from you, grab a seat and listen up, this show will change your life.

  1. FEB 6

    Why Your Back Pain Won't Heal (The 3 Lies)

    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

    13 min

  2. JAN 30

    Why Your Back Only Hurts on One Side (And How To Fix It)

    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

    8 min

  3. JAN 30

    How To Build A Safe Workout For Herniated Discs (Step-By-Step)

    👉 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

    10 min

  4. JAN 30

    Unlock Your Lower Back in 30 Seconds (Do This Daily)

    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

    8 min

  5. JAN 9

    Give Me 10 Minutes And I’ll Explain Why Cleaning Wrecks Your Back (it’s not your disc)

    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

    10 min

  6. JAN 1

    Sit Pain Free With A Disc Bulge/Herniation (Simple Fix)

    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

    11 min

  7. 12/24/2025

    Best Office Chair for Disc Herniations & Low Back Pain

    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

    16 min

  8. 12/18/2025

    3 Mistakes Making Your Herniated Disc Pain Worse (stop right away)

    👉 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

    9 min
See All (115)

Ratings & Reviews

5
out of 5
2 Ratings

About

The Fitness 4 Back Pain Podcast will expose the dead-end relief strategies the medical model is milking you for every penny you have and share hands-on strength, movement, and science-based relief strategies that have changed the lives of thousands of chronic back pain sufferers just like you. Are you at the end of your rope with finding a solution to your chronic low back pain? Are you tired of your doctors pointing you towards the same old PT exercises, injections, and talks of pain management and surgery? If you said says to any of the above, you are the reason the Fitness 4 Back Pain podcast was even created. The Fitness 4 Back Pain podcast is for the beaten-down, post-surgery, or chronic back pain warrior looking for hope when it seems there's none in sight. I (William - X-Chronic back pain sufferer after a ruptured and degenerative disc diagnosis) will help you discover YOUR personalized strategy for lasting relief using smarter strength, relief-giving movement, and mastering your mindset. If you want to sit on your heating pad, stretch your hamstrings, and pop pills for relief, this is NOT the podcast for you. If you're ready to take back control of your life and get back to doing the things pain has stolen from you, grab a seat and listen up, this show will change your life.

Information

  • Creator
    William Richards
  • Years Active
    2023 - 2026
  • Episodes
    115
  • Rating
    Clean
  • Copyright
    © 2026 Copyright William Richards
  • Show Website
    The Fitness 4 Back Pain Podcast