Get the help you need to treat your back pain

using safe, easy, exercises & stretches

Long term relief in as little as 20 min per day




Tips, advice, and the right exercises that can help you to overcome your chronic struggle

Why Exercise? Isn’t it going to make it worse?

Having back pain can make you shy away from physical activity, but the right movements will free up tight, painful areas and provide strength and stability where you need it the most.  We are are not talking about gym workouts, but simple rehabilitation-type movements instead. Read more about how and why specific exercises will help with your pain.

Hitting the gym for an intense workout it not what I mean and will definitely make it worse for you.  Safe, careful strengthening and stretching exercises are the perfect combination to reversing all of your built up pain.

This site is for those of us that don’t like to exercise at the gym and want a better alternative.

By visiting this site, you will be able to learn many techniques and movements that will protect your back.  If you are already in pain, you’ll learn all of the right ways to release this pain so you can return to your activities.

By following a sound and reliable program, you can reduce your need for pain medication or surgery.  Back spasms that trigger easily, morning stiffness that won’t go away 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.

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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

take the 5 minute test for chronic back pain

Acute and Chronic Back Pain

If you suffer from Acute or Chronic Lower Back Pain, you need the proper foundation to learn to resolve it. When you have been struggling, whether for a short time or your entire life, you should learn about the causes and proper tools necessary to prevent further injury and improve your recovery. Remember that chronic pain usually comes from ignoring the warnings of acute problems.   MORE ON THIS…

Exercises For Pain Relief


Exercises for Lower Back Pain. Click Here.

No, you don’t have to torture yourself at the gym.  Just simply follow these techniques at home, work or anywhere when you need relief.  If you have a few minutes to spare, they can make a world of difference!

The Back Pain 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.  You’ll only need but a few for each of them and patience.  Not sure? Then check out the why exercise as an integral part of recovery is important….  MORE

Safe Posture and Bending

One Simple Rule to Protect Your Back

It’s the one thing that we ALL should be made aware of doing everyday, yet we RARELY do it until it begins to hurt!  The more you practice this simple rule the more you’ll love to do it.  Your back will thank you!

Many episodes of sudden and chronic back pain occur due to improper everyday movements.  The 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 to… MORE

Painful, Tight Hip Flexors

tight hip flexors and back pain

Can you safely stretch your hamstrings as seen in the photo above? You’ll be surprised to know that many people with back problems cannot do this for any measurable length of time.   And that’s bad news.
A common source of hip pain is due to tight hip flexors.  Over time, these muscles become tighter and consequently more painful, especially during periods of prolonged sitting.   Two important ways to relieve this discomfort can be learned here…  MORE

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.
Pain that results from simple activities such as sitting, standing, bending or lifting for extended periods of time should be taken care of 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

Safer Stretching

the value of exercise for pain

Nobody 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.  They are dangerous.

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


The 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, overuse, imbalances, and weakness.

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

To really stop your back pain, your ‘protective’ muscles need to be retrained and reconditioned.  If you have back problems, there is a very good chance you have hip, knee and hamstring problems also. Tight hamstrings, weak glutes and tight hip flexors are the biggest culprits.  You can reverse this problem naturally and safely at home… Sherwin Nicholson | Author & Site Owner

“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.

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

The challenge that Low Back Pain Ebookwe 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 challenging, 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 a 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 unique 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 done at your own pace as your pain level decreases.


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).
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