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PODCAST

The Fitness 4 Back Pain Podcast

William Richards

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

health & fitness fitness

All Episodes

7:41

3 Spinal Decompression Exercises That Work WITHOUT...

The Fitness 4 Back Pain Podcast ·

2026/03/19

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

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15:18

The ONLY 5 Gym Exercises You Need With Herniations...

The Fitness 4 Back Pain Podcast ·

2026/03/12

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

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12:02

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

The Fitness 4 Back Pain Podcast ·

2026/02/26

👉 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

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9:06

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

The Fitness 4 Back Pain Podcast ·

2026/02/19

👉 DAILY L4-L5 & L5-S1 DISC BULGE EXERCISE ROUTINE: https://fitness4backpain.com/routineMost 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

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13:01

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

The Fitness 4 Back Pain Podcast ·

2026/02/06

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

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8:17

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

The Fitness 4 Back Pain Podcast ·

2026/01/30

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

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10:22

How To Build A Safe Workout For Herniated Discs...

The Fitness 4 Back Pain Podcast ·

2026/01/30

👉 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

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8:06

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

The Fitness 4 Back Pain Podcast ·

2026/01/30

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

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9:31

Give Me 10 Minutes And I’ll Explain Why Cleaning...

The Fitness 4 Back Pain Podcast ·

2026/01/09

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

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11:27

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

The Fitness 4 Back Pain Podcast ·

2026/01/01

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

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16:01

Best Office Chair for Disc Herniations & Low Back Pain

The Fitness 4 Back Pain Podcast ·

2025/12/24

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,

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9:19

3 Mistakes Making Your Herniated Disc Pain Worse...

The Fitness 4 Back Pain Podcast ·

2025/12/18

👉 Get the Full 8 Week Disc Healing Roadmap:https://www.fitness4backpain.com/roadmapLiving 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

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14:51

Fix Bending Back Pain Fast (Do This Every Morning)

The Fitness 4 Back Pain Podcast ·

2025/12/11

👉 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

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9:25

NEW 10-Min “Melt” Routine Relieves L4-L5 Disc & Low...

The Fitness 4 Back Pain Podcast ·

2025/12/04

👉 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

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8:56

Why Your L5-S1 Disc & Low Back Pain Isn’t Healing...

The Fitness 4 Back Pain Podcast ·

2025/11/27

👉 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

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9:53

The Cure for Chronic Back Pain No One Talks About

The Fitness 4 Back Pain Podcast ·

2025/11/21

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

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10:55

3 Gentle Moves to Relieve L4-L5 & L5-S1 Disc...

The Fitness 4 Back Pain Podcast ·

2025/11/13

👉 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

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10:30

Back Pain With Sitting In Restaurant Chairs? | Do...

The Fitness 4 Back Pain Podcast ·

2025/11/07

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

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17:57

The EXACT Method Used To Heal 10 Years of Back Pain...

The Fitness 4 Back Pain Podcast ·

2025/10/31

👉 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,

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13:32

The 7 WORST Core Exercises For L4-L5 or L5–S1 Disc...

The Fitness 4 Back Pain Podcast ·

2025/10/23

💥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

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