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This podcast is available on 8 platforms including Apple Podcasts, Spotify, and more. You can also use the RSS feed directly.

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Yes, this podcast regularly features guests.

The Fitness 4 Back Pain Podcast

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by William Richards

5.0(3 reviews)

118 episodes

Updated Daily

Accepts GuestsHas SponsorsLocation 🇺🇸

Podcast Overview

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.

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Publishing Since

4/24/2023

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Recent Episodes

March 19, 2026

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

March 12, 2026

Sciatica Exercises You MUST Avoid (And The 3 That Actually Work)

Most people with sciatica are given a list of exercises and told to just stay consistent. Stretch your hamstrings. Loosen your back. Strengthen your core. And for a few days… it might even feel like it’s helping. Then you go to clean up the house and the pain shoots down your leg again. Your back tightens up. And you’re right back in the cycle. That’s not because you need to do more of what you’re doing… It’s because both your tissues and nervous system haven’t been given what they need to heal and rebuild resilience. In this video, I break down 5 of the worst exercises for sciatica…the ones that seem helpful on the surface, and are given out by your trusted medical provider, but quietly keep your pain stuck. I also walk you through a simple 3-step progression that helps you move eliminate sciatica and rebuild trust back in bending, twisting and lifting. When you follow the right order, the right movements stop feeling risky… and start feeling like progress. If you’re tired of guessing what helps and what hurts… start here.   ☎️ Get Personalized Help: https://fitness4backpain.mykajabi.com/SPAP?video=GhAH6VJNtYE

March 12, 2026

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.

118 total episodes available

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What is The Fitness 4 Back Pain Podcast?: 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.
How often does this podcast release new episodes?: This podcast updates daily.
Where can I listen to this podcast?: This podcast is available on 8 platforms including Apple Podcasts, Spotify, and more. You can also use the RSS feed directly.
Does this podcast accept guests?: Yes, this podcast regularly features guests.

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