How to Treat and Prevent It

The Most Effective Method for Long Term Pain Relief:

Targeted, Structured and Progressive Exercise

lumbar pain

By following a sound and reliable program of exercise, you can reduce your need for pain medication or surgery.  Back spasms, morning stiffness with accompanying pain, and chronic tightness are all the result of chronically mistreated muscles and joints.  Various reasons include: short, weak, tight muscle groups.  Overcompensating and stronger muscles imbalance and compound the problem.  A chronic cycle of recurring pain becomes progressively worse if not treated sufficiently. 

This site is dedicated to providing safe, effective and long term help for those who have become increasingly

frustrated with chronic lower back pain. 

Acute and Chronic Back Pain

Most who suffer from Acute or Chronic Lower Back Pain, need the proper foundation to learn to resolve it. Those who have been struggling with back pain, whether for a short time, or for their entire lives, should learn about the causes and proper tools necessary to prevent further injury and improve their recovery...  MORE


Exercises That Help


Exercises for Lower Back Pain. Click Here.

The Exercise Page contains photos and detailed instructions for many common lower back pain issues.  These exercises and stretches are easy, short and safe to perform.  Why Exercise as an integral part of recovery is important....  MORE

One Simple Rule to Protect Your Back

Many episodes of sudden and chronic back pain occur due to improper everyday movements.  The typical act of leaning over can trigger painful spasms. By following this one simple rule, you can prevent yourself from experiencing many episodes of pain and spasm.  Many people do not realize how to bend down and lean forward in order to.... MORE

Tight Hip Flexors and Hip Pain

A common source of hip pain is due to tight hip flexors.  Over time, these muscles become tighter and consequently more painful, especially during times of prolonged sitting.   Two important ways to relieve this discomfort can be learned here...  MORE

Activity and Pain

Pain that results from simple activities such as sitting, standing, bending or lifting for long periods should  be addressed before it becomes worse. Your hips and hamstrings may feel very tight, causing hip, hamstring and back discomfort.  Perhaps, you have issues with pain in the morning, spasms, stiffness or also disc or soft tissue injuries.  These conditions are sometimes caused or worsened by lifestyle and poor posture during activity.  Learn more about how your lifestyle may be contributing to your painful episodes.... MORE

The Value of Stretching

Many issues related to back pain are a result of muscular and joint imbalances that can be self-corrected through specific movements, stretches and exercises.  Although some people are naturally more flexible and rarely need to stretch, this does not apply to the majority of us.  Stretching is rarely regarded as an enjoyable activity. In fact, it is more seen as a chore, even considered by some a 'myth'.  Learn about the importance of incorporating a correct AND enjoyable stretch regiment into your treatment plan.... MORE 

How to Stretch Your Hamstrings Properly

Many of us do not realize that a common stretch that we are taught to perform is dangerous to your lumbar discs and should be avoided.  It is important to avoid this often encouraged method and adopt a much safer one that isolates only the hamstring muscles groups.  This stretch is for people who suffer lower back pain.... Read MORE ,   Go directly to the stretch....

Hamstring Stretch Technique

Learn of the importance of applying the correct methods of stretch and avoid the more risky ones.  Stability Precedes Movement....  MORE


Your Lumbar Spine

Lumbar Joint PainThe program that is encouraged here is designed to teach the value of the proper use of your muscles and joints, specifically your leg muscles, hip flexors, back and abdominal muscles.  The correct use and function of these muscles are vital to maintaining much needed flexibility and stability of both your joints and lumbar spine.


When these areas do not receive adequate exercises, stretches and movements, their function and performance declines.  They progressively lose their ability to provide much needed help and support while performing everyday tasks.  Over time, the spine must sometimes perform beyond its ability and compensate for the lack of movement from the other essential muscle groups and joints. 


It then takes on a greater workload and endures a longer duration of stress.  Other less vital muscles are also recruited to perform.  These muscles do not have the ability to perform these tasks as well and therefore begin to fatigue.  This results in strain and injury to both the muscles and lumbar spine due to improper use, over use, imbalances and weakness. 

Read about your Lumbar Spine and how to protect it....  MORE


To prevent such injury, these 'protective' muscles should be retrained and reconditioned.  The workload that we place on our bodies will then transfer from the lower back and spine, to the hips, leg muscles and stronger (and better suited) muscles involved.   Pain will naturally decrease with reconditioning and retraining.

"Exercises and stretching can help ease back pain and greatly reduce the risk of future injury.  Strengthening muscles around your back can prevent back strain, and having stronger stomach muscles can greatly reduce lumbar back pain.  Anything that will help you do regular work to keep a limber and flexible back can reduce the risk of injury"  Sports & Spine Orthopaedics. California, USA.

Low Back Pain Ebook

Long Term Proven Help

The challenge that we have now is to find the correct techniques and exercises to perform to reverse this painful condition.  Most back pain suggestions available (although with very good intentions) are either too strict or too difficult to perform.   The user quickly finds the exercises difficult, fatiguing or painful to perform.   They then stop and continue to struggle to find the correct help.  Incorrect exercises have the same effect and consequently result in the return of your pain.

Testimonials and Reviews

If you have significant concerns about whether or not an exercise program is the right option for you, you are not alone, your comfort and present level of injury to



your back is a serious matter. However, this program is NOT a workout, it is rather a

rehabilitation routine that you self learn at your own pace and comfort level.  It is specific to those who are already hesitant and require a very safe pace in their recovery.  For more, see, Concerns about Exercise, More Concerns and Why Exercise?


This Program helps to avoid this common problem and to provide careful, safe and easy exercises that can be performed at your own pace as your pain level decreases.

Scroll Down to ORDER


Further Help

Symptoms and Problems

The Impact of Low Back Pain

Getting help for Low Back Pain

Difficult tasks

Targeted exercises help you to:

Learn About the Treatment Plan



Start Treatment

Order Your Format Now and Start Immediately 

   Available for Instant Download in All Formats

Minimal Cost (cup of Java) for a Lifetime of Benefit

Order Here


E-book download


order   order


For All E-reader/eBook Formats

Your Copy on All of Your Devices


45 Detailed Exercises, Over 170 Step by Step Images, 64 Pages,

4 Levels of Treatment

$6.97 US, Instant Download (PDF)  7.14 Mb PDF 60 day money back guarantee.

$4.97 US, For E-Readers

Email support for PDF download

Relieve, Recondition, Return

“I have been doing these exercises for about a month now and even though my pain isn't completely gone, it is a lot more manageable and I can already feel a decrease in the frequency of my pain as well as the symptoms.”

“My favorite exercise is one that helps deal with standing pain. It is the Deep Squat Rest. What I like most about this book is that there is a description of what these exercises do and exactly how it helps reduce back pain. It is truly educational and as they say, Knowledge is Power.”

Read full, unedited testimonials and reviews from many who are benefiting from this great program eBook!


For help on downloading, please go to the Low Back Pain eBook page.


orderOrder the Low Back Pain Program

Testimonials and Reviews


SN Health Resources Aurora Ontario Canada

Morning Back Pain
Hip Flexors and Hamstrings
Tight Hamstrings
Back Spasms
Back Spasm Tips
Morning Stiffness
Misunderstandings with Morning Back Pain
Sitting Pain
Standing Pain
Glute Muscle Pain

Tight Hip Flexors
How to Relieve Morning Stiffness
Treatment for Pain
Back Pain when Driving
Piriformis Syndrome
Hip Rotator Pain
6 Common Remedies for Lower Back Pain
Activities that Cause Lower Back Pain
Glute Test for Lower Back Pain
Endorphins and Pain
Keeping Motivated when in Pain
Sleeping Tips for Lower Back Pain

Testimonials and Reviews

Your program has made me have unbelievable breakthroughs and in only two days...this has already made me have unbelievable relief and hope.... more... Austin Mandikas

It is the holy grail I have been trying to find for 15 years....on day one of your plan...my lumbar spine became unlocked for the first time I can remember...
more...  Private name, England.

This book is a lifesaver for anybody with chronic lower back pain...it is like magic and I have been pain free for the last week...this book has taken away those fears....more...  R. Mittal, Baltimore, MD.

 More Testimonials and Reviews in Full

Mistakes to Avoid
Mistakes to Avoid
Sometimes, we don't realize or understand what we may be doing incorrectly to address our lower back pain. We may even make matters worse. Obstacles, misunderstandings, and incorrect beliefs about stretching can limit recovery and pain relief.

Management Tips
 Management Tips
Back spasms and morning back pain are frequent and difficult issues that accompany back pain.  Learn about the problems of back spasms and morning back pain and how to manage them.
Benefits of Exercise
 Benefits of Exercise
Exercise is both a proven and highly recommended method to naturally treat lower back pain. However, it must be performed carefully and with specific targeted movements to be effective for those who suffer. Exercise and the advantages of the program exercise Ebook are further explained here.
Program FAQs
Program FAQs
'How long does the program take?', 'How quickly will I see relief?, 'What is so special about your program?'

Common questions and the exercise Ebook can be found here.  MORE.


SN Health Resources Aurora Ontario Canada

Download Low Back Pain Program from Canada