By William Richards
5
22 ratings
The podcast currently has 59 episodes available.
If you’ve been down the road of pills, doctor visits, or even surgery with little to no success, I feel you—it’s frustrating. But here’s the good news: you don’t have to stay stuck in pain. This video is all about helping you take back control with some super simple, at-home decompression exercises designed to ease your back pain, safely and naturally.
We’re diving into spinal decompression and traction techniques that anyone can do—no fancy equipment or gym memberships required. These moves are perfect for creating space in your spine, relieving pressure, and setting you up for a pain-free, active life. Imagine hiking, kayaking, playing with your kids or grandkids, or just doing chores without worrying about your back flaring up. Sounds like a dream, right?
Here’s What You’ll Learn:
✅ How decompression exercises work their magic to relieve pressure and reduce pain.
✅ Easy-to-follow moves you can do right now (yes, even in your PJs).
✅ Why these techniques are a game-changer for lasting relief and spinal health.
Who This Video is For:
If you’re...
👉 Living with chronic lower back pain that makes everyday stuff feel impossible.
👉 Fed up with traditional treatments that haven’t delivered results.
👉 Ready to explore holistic, drug-free ways to get back to doing the things you love—whether it’s hiking, exercising, or just keeping up with life.
👉 Motivated to take control of your health and say “see ya later” to constant pain—this is your jam!
Why Decompression Exercises?
Not only can decompression exercises help you feel physically better, but they also build confidence. They help you reconnect with your body and show you that movement isn’t something to fear. These techniques give you the power to manage your health and live pain-free on your terms.
Here’s what’s possible with consistent practice:
✅ Reduced pressure on nerves causing pain.
✅ Improved posture (hello, taller and stronger you!).
✅ A foundation for moving without fear and doing what you love again.
Enjoy!
-WIlliam
LOVING THIS CONTENT? HERE’S WHERE YOU CAN GET MORE!
►► FREE WORKSHOP: Discover the back pain relief strategy your Doctor, Pharmacist, and Surgeon would get fired for if they took the time to teach you. = https://fitness4backpain.com/reliefworkshop
►► FREE FACEBOOK GROUP Exercise For Back Pain Relief Community https://www.facebook.com/groups/exerciseforbackpain
►► MIND BODY HEALING: I have been a user and supporter of the Curable app for years now, and it is one of the most recommended tools I will ever suggest to someone with chronic back pain. Try it FREE FOR 6 WEEKS to test it out for yourself. HTTP://www.curable.com/fitness4backpain
IN PAIN, FEELING STUCK & SERIOUS ABOUT GETTING HELP? APPLY TO WORK WITH ME
☎️ https://fitness4backpain.com/apply
Say Hi!:
EMAIL 👉 [email protected]
FACEBOOK 👉 https://www.facebook.com/william.f4bp/
INSTAGRAM 👉 https://www.instagram.com/fitness4backpain
If you're scared of making your herniated/bulging disc worse, worried if you will ever fully recover, or find yourself reaching for painkillers to ease the pain, this video is for you!
►► Here’s a simple daily pain relief routine for L4-L5 or L5-S1 lower back pain. l give you the set and rep count and show you how to modify the exercises to fit you! GO HERE: www.fitness4backpain.com/routine
I know what it's like to constantly fear every movement or exercise you do.
You're afraid it's going to make your pain worse, which will send you into another flare-up and push you closer to that surgery, more painkillers, or even worse, a wheelchair.
Pain can be scary, but it can also be a great learning experience to understand what your body needs to heal and what you're doing that is making your pain worse.
When it comes to disc injuries such as herniations, bulges, and even ruptures, your decisions around movement and exercise choice MATTERS!
Today, I want to cover 4 of the BIGGEST pain-provoking mistakes you're making with your disc injury and also give you SAFER options to combat these mistakes to begin to FULLY RECOVER!
Enjoy!
-WIlliam
LOVING THIS CONTENT? HERE’S WHERE YOU CAN GET MORE!
►► FREE WORKSHOP: Discover the back pain relief strategy your Doctor, Pharmacist, and Surgeon would get fired for if they took the time to teach you. = https://fitness4backpain.com/reliefworkshop
►► FREE FACEBOOK GROUP Exercise For Back Pain Relief Community https://www.facebook.com/groups/exerciseforbackpain
►► MIND BODY HEALING: I have been a user and supporter of the Curable app for years now, and it is one of the most recommended tools I will ever suggest to someone with chronic back pain. Try it FREE FOR 6 WEEKS to test it out for yourself. HTTP://www.curable.com/fitness4backpain
IN PAIN, FEELING STUCK & SERIOUS ABOUT GETTING HELP? APPLY TO WORK WITH ME
☎️ https://fitness4backpain.com/apply
Say Hi!:
EMAIL 👉 [email protected]
FACEBOOK 👉 https://www.facebook.com/william.f4bp/
INSTAGRAM 👉 https://www.instagram.com/fitness4backpain
If you're using a foam roller for back pain relief STOP doing it like this!
►► FREE WORKSHOP: Discover the back pain relief strategy your Doctor, Pharmacist, and Surgeon would get fired for if they took the time to teach you. = https://fitness4backpain.com/reliefworkshop
I have a love-hate relationship with foam rollers. In some ways, they are great, and in other ways, they are one of the biggest reasons why people are still in pain despite how much they use them.
The truth is foam rolling is not going to eliminate your pain for good, but it CAN (and will) make your pain stick around longer and come back with a vengeance if not done correctly.
Today, I want to break down the biggest mistakes I see back pain sufferers making with their foam rolling, along with some better options and movements to do with your foam roller instead!
Enjoy!
-WIlliam
LOVING THIS CONTENT? HERE’S WHERE YOU CAN GET MORE!
►► FREE WORKSHOP: Discover the back pain relief strategy your Doctor, Pharmacist, and Surgeon would get fired for if they took the time to teach you. = https://fitness4backpain.com/reliefworkshop
►► FREE FACEBOOK GROUP Exercise For Back Pain Relief Community https://www.facebook.com/groups/exerciseforbackpain
►► MIND BODY HEALING: I have been a user and supporter of the Curable app for years now, and it is one of the most recommended tools I will ever suggest to someone with chronic back pain. Try it FREE FOR 6 WEEKS to test it out for yourself. HTTP://www.curable.com/fitness4backpain
IN PAIN, FEELING STUCK & SERIOUS ABOUT GETTING HELP? APPLY TO WORK WITH ME
☎️ https://fitness4backpain.com/apply
Say Hi!:
EMAIL 👉 [email protected]
FACEBOOK 👉 https://www.facebook.com/william.f4bp/
INSTAGRAM 👉 https://www.instagram.com/fitness4backpain
You should be doing this 90-second back pain relief strategy every day!
►► FREE WORKSHOP: Discover the back pain relief strategy your Doctor, Pharmacist, and Surgeon would get fired for if they took the time to teach you. = https://fitness4backpain.com/reliefworkshop
While back pain is very complex there are a lot simple daily movements and exercise you can be doing to help create an environment of healing.
It's not spending hours stretching your hamstrings or doing painful low back stretches only to have the pain come back with a vengeance hours later.
Today I'll break down a simple 90 second back pain relief exercise you can be doing to bring lasting relief.
I'll share the tools you need to do this back pain relief exercise, how long you should do the exercise and how to modify the relief exercise to fit your current level of pain and fitness.
Enjoy!
-WIlliam
LOVING THIS CONTENT? HERE’S WHERE YOU CAN GET MORE!
►► FREE WORKSHOP: Discover the back pain relief strategy your Doctor, Pharmacist, and Surgeon would get fired for if they took the time to teach you. = https://fitness4backpain.com/reliefworkshop
►► FREE FACEBOOK GROUP Exercise For Back Pain Relief Community https://www.facebook.com/groups/exerciseforbackpain
►► MIND BODY HEALING: I have been a user and supporter of the Curable app for years now, and it is one of the most recommended tools I will ever suggest to someone with chronic back pain. Try it FREE FOR 6 WEEKS to test it out for yourself. HTTP://www.curable.com/fitness4backpain
IN PAIN, FEELING STUCK & SERIOUS ABOUT GETTING HELP? APPLY TO WORK WITH ME
☎️ https://fitness4backpain.com/apply
Say Hi!:
EMAIL 👉 [email protected]
FACEBOOK 👉 https://www.facebook.com/william.f4bp/
INSTAGRAM 👉 https://www.instagram.com/fitness4backpain
If your dreams of getting back to running and enjoying a full, active life have come to a screeching halt due to chronic lower back pain from a herniated or bulging disc, this video is for you!
►► FREE WORKSHOP: Discover the back pain relief strategy your Doctor, Pharmacist, and Surgeon would get fired for if they took the time to teach you. = https://fitness4backpain.com/reliefworkshop
Running with chronic lower back pain after a herniated or bulging disc can be brutal. For most runners with chronic back pain, just the idea of going out and running causes symptoms, so what do you do?
Well, it first starts with creating an environment of safety for your body, and then we begin to desensitize the pain you're experiencing, which leads to more and more opportunities to challenge the body with activities such as more and more running.
My student Cole is a super active guy who loves spending time with his kids in the yard and enjoying his time hitting the pavement on his daily runs.
Both his time with his kids and running were taken from him when the pain from his lower back injury became too much to handle.
In today's video we bust Cole's story wide open and explain what he went through to not only be able to get back to spending time with his kids and running but building a level of resilience in his body he hasn't experienced in YEARS.
Enjoy!
-WIlliam
LOVING THIS CONTENT? HERE’S WHERE YOU CAN GET MORE!
►► FREE WORKSHOP: Discover the back pain relief strategy your Doctor, Pharmacist, and Surgeon would get fired for if they took the time to teach you. = https://fitness4backpain.com/reliefworkshop
►► FREE FACEBOOK GROUP Exercise For Back Pain Relief Community https://www.facebook.com/groups/exerciseforbackpain
►► MIND BODY HEALING: I have been a user and supporter of the Curable app for years now, and it is one of the most recommended tools I will ever suggest to someone with chronic back pain. Try it FREE FOR 6 WEEKS to test it out for yourself. HTTP://www.curable.com/fitness4backpain
IN PAIN, FEELING STUCK & SERIOUS ABOUT GETTING HELP? APPLY TO WORK WITH ME
☎️ https://fitness4backpain.com/apply
Say Hi!:
EMAIL 👉 [email protected]
FACEBOOK 👉 https://www.facebook.com/william.f4bp/
INSTAGRAM 👉 https://www.instagram.com/fitness4backpain
Check out this 4-step lower back strength and movement routine that is safe for sciatica and chronic lower back pain.
►► 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: www.fitness4backpain.com/routine
Movement is medicine when it comes to most sciatica and pain from a herniated or bulging disc but not ALL movement is medicine.
One of the most common movements the human body needs to be able to do is bend over, but when battling chronic lower back pain or sciatica, bending over can be a massive pain trigger.
What I like to focus on with students is breaking down these common painful movements and finding ways to build resilience back into the lower back so the pain melts away.
So today, I want to give you a simple 4-step exercise progression to not just build strength in the lower back but earn back the ability to bend without pain or sciatica shooting down your legs.
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: www.fitness4backpain.com/routine
►► FREE FACEBOOK GROUP Exercise For Back Pain Relief Community https://www.facebook.com/groups/exerciseforbackpain
►► MIND BODY HEALING: I have been a user and supporter of the Curable app for years now, and it is one of the most recommended tools I will ever suggest to someone with chronic back pain. Try it FREE FOR 6 WEEKS to test it out for yourself. HTTP://www.curable.com/fitness4backpain
IN PAIN, FEELING STUCK & SERIOUS ABOUT GETTING HELP? APPLY TO WORK WITH ME
☎️ https://fitness4backpain.com/apply
Say Hi!:
EMAIL 👉 [email protected]
FACEBOOK 👉 https://www.facebook.com/william.f4bp/
INSTAGRAM 👉 https://www.instagram.com/fitness4backpain
If you're struggling with chronic lower back pain from herniated discs, you need to STOP SQUATTING. Do this instead!
►► FREE DOWNLOAD: Discover how to exercise confidently and build pain-free strength with a bulging/herniated disc diagnosis = www.fitness4backpain.com/painfreetraining
Pain from herniated discs will only get worse if you continue to try barbell squatting (or anything similar).
This doesn't mean you have to give up on squats forever or that squats are "DaNgErOuS." You just need to learn how to train SMARTER while your body continues to heal.
Today, I want to share with you 3 of my FAVORITE barbell squat alternatives for people with lower back pain from herniated discs, key coaching pointers that chronic back pain sufferers need to follow along with simple modifications you can make to fit any fitness level!
Enjoy!
-WIlliam
LOVING THIS CONTENT? HERE’S WHERE YOU CAN GET MORE!
►► FREE DOWNLOAD: Discover how to exercise confidently and build pain-free strength with a bulging/herniated disc diagnosis = www.fitness4backpain.com/painfreetraining
►► FREE FACEBOOK GROUP Exercise For Back Pain Relief Community https://www.facebook.com/groups/exerciseforbackpain
►► MIND BODY HEALING: I have been a user and supporter of the Curable app for years now, and it is one of the most recommended tools I will ever suggest to someone with chronic back pain. Try it FREE FOR 6 WEEKS to test it out for yourself. HTTP://www.curable.com/fitness4backpain
IN PAIN, FEELING STUCK & SERIOUS ABOUT GETTING HELP? APPLY TO WORK WITH ME
☎️ https://fitness4backpain.com/apply
Say Hi!:
EMAIL 👉 [email protected]
FACEBOOK 👉 https://www.facebook.com/william.f4bp/
INSTAGRAM 👉 https://www.instagram.com/fitness4backpain
Stop doing these yoga poses if you're suffering from herniated discs or chronic lower back pain
►► FREE DOWNLOAD: Discover how to exercise confidently and build pain-free strength with a bulging/herniated disc diagnosis = www.fitness4backpain.com/painfreetraining
Today we discuss the 3 worst yoga poses for individuals suffering from herniated discs.
If you're dealing with a disc injury or chronic back pain, it's crucial to know which yoga modifications to avoid to prevent further discomfort.
Today I'll break down how certain poses can exacerbate low back pain and what alternatives are safer for your condition. This video is designed to help you make smarter decisions about your herniated disc recovery plan and STOP the dangerous activities making your pain worse.
Enjoy!
-WIlliam
LOVING THIS CONTENT? HERE’S WHERE YOU CAN GET MORE!
►► FREE DOWNLOAD: Discover how to exercise confidently and build pain-free strength with a bulging/herniated disc diagnosis = www.fitness4backpain.com/painfreetraining
►► FREE FACEBOOK GROUP Exercise For Back Pain Relief Community https://www.facebook.com/groups/exerciseforbackpain
►► MIND BODY HEALING: I have been a user and supporter of the Curable app for years now, and it is one of the most recommended tools I will ever suggest to someone with chronic back pain. Try it FREE FOR 6 WEEKS to test it out for yourself. HTTP://www.curable.com/fitness4backpain
IN PAIN, FEELING STUCK & SERIOUS ABOUT GETTING HELP? APPLY TO WORK WITH ME
☎️ https://fitness4backpain.com/apply
Say Hi!:
EMAIL 👉 [email protected]
FACEBOOK 👉 https://www.facebook.com/william.f4bp/
INSTAGRAM 👉 https://www.instagram.com/fitness4backpain
Today, I expose some of the biggest back pain relief myths that have you stuck in pain!
►► FREE DOWNLOAD: Discover how to exercise confidently and build pain-free strength with a bulging/herniated disc diagnosis = www.fitness4backpain.com/painfreetraining
The most important thing you do when trying to get yourself OUT of chronic low back pain is STOP believing age-old advice that isn't working for you.
Just because your doctor, chiro, or best friend with back pain told you does not mean it's true.
In fact, most of the back pain relief advice you get from TRUSTED medical PROFESSIONALS is FALSE and potentially keeps you in pain.
Believing these myths myself kept me in pain for 6 years!
Today I'll expose some of the most popular back pain relief advice you hear for the lies that they are!
Enjoy!
-WIlliam
LOVING THIS CONTENT? HERE’S WHERE YOU CAN GET MORE!
►► FREE DOWNLOAD: Discover how to exercise confidently and build pain-free strength with a bulging/herniated disc diagnosis = www.fitness4backpain.com/painfreetraining
►► FREE FACEBOOK GROUP Exercise For Back Pain Relief Community https://www.facebook.com/groups/exerciseforbackpain
►► MIND BODY HEALING: I have been a user and supporter of the Curable app for years now, and it is one of the most recommended tools I will ever suggest to someone with chronic back pain. Try it FREE FOR 6 WEEKS to test it out for yourself. HTTP://www.curable.com/fitness4backpain
IN PAIN, FEELING STUCK & SERIOUS ABOUT GETTING HELP? APPLY TO WORK WITH ME
☎️ https://fitness4backpain.com/apply
Say Hi!:
EMAIL 👉 [email protected]
FACEBOOK 👉 https://www.facebook.com/william.f4bp/
INSTAGRAM 👉 https://www.instagram.com/fitness4backpain
Check out these two simple relief strategies to eliminate back pain at your desk.
►► FREE DOWNLOAD: Discover how to exercise confidently and build pain-free strength with a bulging/herniated disc diagnosis = www.fitness4backpain.com/painfreetraining
100% of humans sit at some point in their day.
Since it's something we HAVE to do to sustain life, instead of constantly running from it, let's learn how to lower the threat of sitting on our bodies and promote HEALING in our backs.
To do this, we don't need a laundry list of stretches and exercises. We just need to approach sitting from a place of safety instead of a threat.
Today, I'll break down two simple approaches to sitting that will quickly eliminate your pain!
Enjoy!
-WIlliam
LOVING THIS CONTENT? HERE’S WHERE YOU CAN GET MORE!
►► FREE DOWNLOAD: Discover how to exercise confidently and build pain-free strength with a bulging/herniated disc diagnosis = www.fitness4backpain.com/painfreetraining
►► FREE FACEBOOK GROUP Exercise For Back Pain Relief Community https://www.facebook.com/groups/exerciseforbackpain
►► MIND BODY HEALING: I have been a user and supporter of the Curable app for years now, and it is one of the most recommended tools I will ever suggest to someone with chronic back pain. Try it FREE FOR 6 WEEKS to test it out for yourself. HTTP://www.curable.com/fitness4backpain
IN PAIN, FEELING STUCK & SERIOUS ABOUT GETTING HELP? APPLY TO WORK WITH ME
☎️ https://fitness4backpain.com/apply
Say Hi!:
EMAIL 👉 [email protected]
FACEBOOK 👉 https://www.facebook.com/william.f4bp/
INSTAGRAM 👉 https://www.instagram.com/fitness4backpain
The podcast currently has 59 episodes available.