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. Mar 19

    3 Spinal Decompression Exercises That Work WITHOUT Stretching or Hanging

    If your back constantly feels tight, compressed, or “stuck”… and hanging from bars, inversion tables or constantly popping your back hasn’t fixed it… Tightness isn’t the problem.It’s protection. Most people try to decompress their spine by hanging, stretching harder, or using inversion tables. And sure, it might feel good for a few minutes. But then the tightness comes right back. Because your body isn’t actually “tight”… it’s guarding. In this video, I show you 3 spinal decompression exercises that don’t rely on stretching or hanging—and actually help your body let go of that constant tension. These are low-load, controlled movements designed to calm the nervous system first, so your muscles stop bracing and your spine can decompress naturally. This is especially important if you’ve been told you have a disc bulge, herniation, degeneration, or even a fusion, and you’ve been trying to “stretch it out” with no lasting success. Because the goal isn’t to pull your spine apart. It’s to teach your system it’s safe to relax again. So If standing, walking, or just being upright makes your back feel heavy and stuck… start here.   ☎️ Get Personalized Help https://fitness4backpain.mykajabi.com/SPAP?video=myK_Sb8S7-M Addicted to your healing,William

    8 min

  2. Mar 12

    The ONLY 5 Gym Exercises You Need With Herniations and Bulges (no pain!)

    If you’ve been told you have a disc bulge or herniation or have just been living with persistent back pain for years… chances are you have a love-hate relationship with the gym. Every workout and exercise you try feels like a risk. Deadlifts? Probably off limits. Squats? Too risky. Lifting anything heavy? Better be careful. So instead you back off, play it safe and spend more time “recovering” than you do enjoying your workouts. 5 years down the road you realize something frustrating: Your back hasn't gotten stronger. And its even more sensitive today then it was back then. The truth is, most people with disc injuries aren’t stuck because they’re lifting… they’re stuck because they stopped loading their body in the right way. In this video I walk you through the 5 Gym Exercises I use with people who have disc bulges, herniations, and chronic low back pain so they can safely return to training without triggering flare-ups. These movements aren’t about testing your limits.They’re about rebuilding confidence. I also show you a simple weekly workout structure that makes returning to the gym feel clear and manageable instead of risky and overwhelming. This isn’t a “fix your back first, then lift later” strategy. Because for most people with chronic disc pain… Training is the fix. When you choose the right movements, build tolerance gradually, and let your body adapt again, your back stops feeling fragile and starts feeling capable. If you’ve been avoiding the gym because you’re afraid your back can’t handle it anymore… This is where you start. 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! http://www.fitness4backpain.com/quiz ☎️ Book a Free Relief Strategy Session if you want help personalizing your gym return:https://fitness4backpain.mykajabi.com/SPAP?video=71S7rEY1Yn4 Medical Disclaimer: This channel is for educational and informational purposes only. I am not a medical doctor, physical therapist, chiropractor, or mental health professional. The content on this channel does not diagnose, treat, cure, or prevent any medical condition and is not a substitute for professional medical advice. All exercises, concepts, and discussions are related to fitness, movement education, pain science education, and general wellness coaching. Always consult with a qualified healthcare professional before starting any exercise or wellness program.

    15 min

  3. Feb 26

    My 5-Minute "In Bed" Routine For Morning Back Stiffness

    👉 HYBRID RELIEF WORKSHOP: https://fitness4backpain.mykajabi.com... If the first few minutes of your morning feel like negotiating with an 80-year-old version of your body, I get it. That doesn’t mean you’re falling apart.It means your nervous system is still in protection mode. Most people try to stretch it away. Or they rush through it. Or they brace and hope it passes. That usually just keeps the cycle going, because stiffness isn’t a flexibility problem, it’s a safety problem. In this video, I walk you through my simple 5-minute, bed-only routine designed for people with chronic back pain who dread mornings. No floor work. No equipment. No forcing anything before your body is ready. These three low-load movements do one thing really well: they signal safety to your nervous system before gravity, sitting, and daily stress start piling on. When your system feels safe, muscles stop guarding. Joints start moving easier. And that “fragile” feeling fades without a fight.You’ll learn why lubricating your spine gently beats aggressive stretching. Why easing into movement first makes the rest of your day easier. And why starting your morning calm is often the missing piece for people stuck in stiffness loops. If mornings are the hardest part of your day…If your back feels older than you are…Start here. In bed. For five minutes. 👉 HYBRID RELIEF WORKSHOP: https://fitness4backpain.mykajabi.com/hybridrelief 📞 Book a Free Relief Strategy Session if you want help personalizing this to your back Addicted to your healing,William

    12 min

  4. Feb 19

    My 4-Step “Anti-Stiffness” Protocol (10 Years Pain-Free)

    👉 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

    9 min

  5. 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

  6. 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

  7. 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

  8. 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
See All (119)

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
    119
  • Rating
    Clean
  • Copyright
    © 2026 Copyright William Richards
  • Show Website
    The Fitness 4 Back Pain Podcast

You Might Also Like