Relieve LOWER BACK PAIN Yourself

Tips, advice & the right methods to help overcome your struggle

Sick of your chronic pain?  Now sure what to do or where to begin?

Welcome to

Want to stop back pain with a better plan? This site is here for you.

If you are already in pain, you’ll learn all of the right ways to release this discomfort and return to your activities.

tips for morning stiffness  how-to-walk-with-less-pain download the video stream now!

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Tap On Your Symptom Below!

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i have back spasms i have back pain at work back pain when sitting my back hurts when i sleep back pain my back hurts when i stand my back hurts when i drive back pain when lifting

5 minute test for back pain


Does Your Back Hurt Every Morning?

If you suffer every morning, you can learn why and sleep with much less pain.

Learn how to release your tight and weak areas of your pelvis, lower back and hips that keep you awake and in misery.

You will sleep deeper, longer, wake up happier, be more productive and enjoy your day more often! Begin now with these effective tips..

Exercises For Pain Relief


Exercises for Lower Back Pain. Click Here.

Don’t torture yourself at the gym!  That could make it worse. Follow these simple techniques at home, work or anywhere whenever you need relief.  If you have a few minutes to spare, do them for a world of difference!

Go to the Back Pain Exercise Page. It contains photos and detailed instructions to help you.  These exercises and stretches are easy, short and safe to perform.  You’ll only need a few minutes for each of them and patience.  Need tips too? Here are some on back spasms, sleeping, morning discomfort, sciatica pain, and exercise.

Safe Posture and Bending

One Simple Rule to Protect Your Back

Don’t hurt yourself anymore.  The more you practice this simple rule, the more you’ll love to do it.  Your back will thank you!

One of the many reasons your back hurts is because you’re moving your hips the wrong way.  Don’t lean over or else you can trigger painful spasms. By following this one simple rule, you will stop yourself from many episodes of pain and spasm.  It all has to do with how you bend down and lean forward to… MORE…

What You Can Do at Work

If Your Back Hurts At Work Right Now, START HERE.
Here are the 5 Most Important Tips you can learn to relieve your pain. 
Learn them quickly and easily AT YOUR DESK!  Make your day at the office a lot more comfortable and productive. START HERE NOW.


Staying Active

running with back pain

If you’re too active or not active enough, you can hurt your back!  It needs balance.  Finding the right balance is key, and does not take very much effort and money to do so.
If it hurts for you to do simple activities such as sitting, standing, bending or lifting for extended periods of time, learn these 10 tips now for relief! Your hips and hamstrings may also feel very tight, causing them to hurt more often too.
Do you have issues with spasms, stiffness or disc or soft tissue injuries.  It’s sometimes from lifestyle and poor posture during activity.  Learn more about how your lifestyle may be contributing to your painful episodes…. MORE

Safer Stretching

the value of exercise for pain

No one likes to stretch, except when they yawn.  But when you do it, there is always an improvement that your back can benefit from.
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 viewed 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

Stretching Hamstrings Properly

how to stretch your tight hamstrings

Ignore all of those brutal, standard, touch your toes and pull methods.  Not only do they not work, they are harmful!

We don’t realize that a common stretch that we’re taught is dangerous to your lumbar discs and should be avoided.  Instead, you can easily learn this method and adopt a much safer one that isolates only the hamstring muscles groups without hurting your back.  This stretch is for people who suffer lower back pain…. Read MORE,   Go directly to the stretch…

Your Lumbar Spine


The best way for you to protect your spine is through actively training your abs, leg muscles and the joints of your hip and knee.

It’s the hip flexors, back and abdominal muscles that maintain the flexibility and stability of both your joints and lumbar spine.

Without adequate exercises, stretches, and movements, you’ll suffer.  You’ll even find it more difficult performing everyday tasks.

Because of this, your spine compensates for the lack of movement and endures a longer duration of stress.  Other less vital muscles are also recruited to perform.  These muscles can’t do the job as well and therefore begin to fail and cause pain.

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

Hand Therapist Jobs

I just wanted to let you know that your program has made me have unbelievable breakthroughs and in only two days. I now realize that my pelvis has been tilting back and up as well as to the right side. Your hip unlocking exercises in particular made me feel something I forgot I could feel. I’m 22 and was having a lot of spinal issues and joint pain which was causing immobilizing suffering but this has already made me have unbelievable relief and hope. You’re a real life saver.
Austin Mandikas.
I found even the first 10-12 exercises in this program were a great help in relieving pain and spasm in muscles of the lower back, and helping to wake to a more mobile back in the morning. If you have disc problems diagnosed by MRI and have had serious pain episodes from doing ‘stuff you used to do with no problem’, start slowly and don’t overdo it. The more advanced exercises can wait, start with the basic ones that are at the beginning of the book. You should find they help your posture and loosen up muscles that need it.
5.0 out of 5 stars Amazon UK
Genuinely useful and practical – not a quick fix but delivers results By Amazon Customer on 11 May 2016
Format: Kindle Edition Verified Purchase Excellent…really provided me with back relief even though I’m only currently on stage 1 of the programme. The exercises can be down around the house and at any time during the day which is great if you can only fit 10 minutes here and there.
By Amazon Customer on 11 May 2016
4/5 Stars Amazon
This book really helped me when I had a back …
By Sheila Kumaron May 18, 2016
Format: Kindle Edition|Verified Purchase
This book really helped me when I had a back ache for over 6 weeks. I did the stretches and they were so phenomenal in reducing my back pain.
Sheila Kumaron May 18, 2016
5/5 Stars Amazon
lifesaver for people with chronic lower back pain

Format: Kindle Edition
This book is a lifesaver for anybody with chronic lower back pain. I have suffered from lower back pain for 6-7 years and nothing I tried (physical therapy, yoga, swimming) provides any meaningful lasting relief. Found this book about 10 days ago and have been following the exercises in this book; it is like magic and I have been pain free for the last week. After many years, I am sleeping well at night and wake up energized and ready to take on the day.

Having done a lot of PT and yoga in the last 5 years, I find that many of the exercises in this book (hip-shifting in particular) are totally unique and are very effective in precisely targeting the problem areas.

By Rajat Mittal on October 21, 2015
I just want to say a huge thank you for your e-book. It is the holy grail I have been trying to find for 15 years. On day one of your paln, I did the first half of stage 1 and my lumbar spine became unlocked for the first time I can remember. For a few hours, I knew what it was like to be pain free. The next day, the locked up feeling had returned but I fully respect the fact this is a long term plan and there are no quick fixes. I am now on day 5 and I am already noticing an improvement in my posture and reduced pain. I have hypermobility issues so whilst I am quick to become misaligned, I am also quick to recover if the treatment is right.
> I am very confident this will work and that I will eventually become pain free. This programme is a must for anyone with low back pain. I have probably spent £1000’s ($) trying to get an answer for my back only to find this plan for a ridiculously low price.
Private name, England.
A truly worthwhile program and something that could prove very helpful to back-pain sufferers like me! The detailed instructions and accompanying photos will help me to feel certain that I’m doing the exercises properly. Penni, Connecticut, US
Penni, Connecticut, US
The exercises that used to heal my back before were not working this time around. Around the same time, I was given the opportunity to try the Low Back Pain Program by Sherwin Nicholson. This program not only healed and stopped the back pain, it also reconditioned and strengthened my core
Mihaela Day, Laurel, Mississippi
IMPRESSION: I was so relieved when I downloaded this ebook because I felt like I was finally doing something about my back pain. There was so much that I didn’t know and this ebook helped me learn more about what could possibly be causing my pain. I was shocked to find out that even though I have acute pain (meaning it is short and temporary) my underlying problem is actually chronic.
Mikayla Waters, Longwood, Florida
You should read it for self, you won’t be disappointed.
Jessica Clevenger, Moncks Corner, South Carolina
These exercises will not only benefit your back, but will also benefit your abs, legs and core.
In my opinion, whether you have back pain at this time or not, this book would benefit all of us. It will help some and work as a preventative course for others.
Margo Jimenez, Payson, Utah
I have seen some good results after tryiing out some of these exercises. I have been able to walk better and be able to bend over without much pain. This book is really recommended and I thank this author for what he has done to help people, such as myself, achieve great back health
Ariel Privette, Danville, Kentucky, US
Overall, this has proven to be an excellent source to manage my lower back pain and I am looking forward to seeing what it can really do in the coming months
Dani Gonzales Media, Pennsylvania, United States
I was glad I found this book because with so many other things to pay for sometimes paying for a chiropractor or constant doctor visits can be expensive, when you can just use the exercises at home!
James Ward Grand Prairie, United States

Long Term Proven Help

low back pain and companion guide PDFGet the correct techniques and exercises to reverse your painful condition.  Other remedies are either too strict or difficult to perform.  Now you can follow a routine that is carefully designed to help you at your own pace and comfort level.

Testimonials and Reviews

If you are hesitant or require a very safe pace in your recovery, you safely begin here

Now you can VIDEO STREAM the Program conveniently on your own devices! Begin now and start today! The Program & Companion Guide PDFs are also available with your Stream!

the low back pain video stream is here!

Overcome: back spasm, pain sitting or standing, chronic pain, morning pain & more in our most popular articles

Top Tip

When performing the Deep Squat Rest (The 1stExercise), use a stack of books as a stool to squat on.  This will help you with your balance and tightness.  As you improve, remove one book at a time to squat deeper.  Continue until you no longer require any books. To improve your leg strength, use only your leg muscles to raise yourself up. This exercise will test your initial hip and lower back mobility and will help to improve your limitations.  Sherwin LBPP

I wrote this book to empower back pain sufferers with the right techniques to relieve and protect themselves from chronic back pain.
I also struggled with severe chronic back pain for over 10 years.  This pain made everything that I wanted to do in life difficult.  Unfortunately, there was very little effective support for my pain, so I developed my own exercises and have been pain-free for over 6 years now.
The pain relief that my help (eBook) has brought to my customers has been overwhelmingly successful for them.  For this, I am very grateful to be part of the lives of so many in need.
Sherwin A. Nicholson (Author).