Customer eBook/Softcover Support
How you can get the most out of the exercises for a successful recovery plan.
Frequently Asked Questions from Users
by Sherwin Nicholson | SN Health Resources
For more FAQs about the site and the program, see the General FAQ page.
For help with how to use the eBook, see the eBook instructions page.
Answers and help for the most common questions asked by Low Back Pain Program customers.
Here, you can learn how many have been able to use the program for their needs. You are bound to find some great solutions that you can use throughout the program.
Note: For reasons of privacy, full names are not used and some questions and customer details may be edited. 
Now Available! The Companion Guide for The Low Back Pain Program! Accelerate your relief today! CHECK IT OUT HERE
Get the Video version Now! The Low Back Pain Program can now be streamed on your device. Get all of the exercises in full video detail. See how all of the moves are done in motion and narration now!
Customer FAQs are categorized by: Getting Started, Technical Support & Exercise Tips
Help With Getting Started
I am excited to start the program! I can’t seem to do the Deep Squat Rest with my heels flat on the ground (it is easy when I am balancing on the balls of my feet) It seems the front of my calf muscles are too tight. Do I need to go to the stack of books method and work my way down?
I wish I had found you earlier, then I could have been recovering all winter!
Thanks for this program and for your help!
My best,
Janet.
Hi Janet,
Thank you for reaching out to me.
First I would like to suggest the stack of books for the Deep Squat Rest. It is very likely that you may have tight calf muscles which affect your ability to put your feet flat on the floor. Calf stretches are an important part of the program since it can affect ones gait adding to back pain. There are a small few of us that cannot plant our feel fully in full squat though. Regardless try to stretch your calves often. It is more important to full squat than to have your feet flat. You can always put a book underneath each heel if you prefer.
I believe you will need to focus on both stretching your hamstrings and hip flexibility. This to help with the intense squatting that polo requires. The squats in the program should be done as often as possible but be sure to use the hip shift exercises often to stay flexible.
If you focus on these areas while keeping your back in neutral posture I believe it will help you to progress well.
Remember not to force yourself and to take breaks often.
I wish you much success Janet!
I hope that I have been able to answer your questions.
Please feel free to email me anytime if you need any support.
Sincerely
Sherwin
I’ve been doing well since having a laminectomy 17 years ago. Damaged sciatic nerve caused Foot surgeries, etc. but have kept exercising. There are times when I’m very stiff. I really don’t have back pain, but do feel a lot of stiffness sometimes.
I realize that self-care is important and periodic PT seems to help…but there are days when I can do ANYTHING, other days I feel like my body is breaking down. I am going through a period where I waking up with only 6 hours of sleep, and stiff.
Is your program for someone like me? Even with these bad couple of days, I feel much better later in the day. I’m particularly interested in proper stretching!
Thanks! Gloria.
Hi Gloria.
Thanks for reaching out to me. I truly respect your commitment to taking care of your body and being so in tune with your symptoms.
I would say that in the majority of cases we are respond very well to exercise and stretching. If however you have a specific condition such as stiff man syndrome or an injury that hasn’t healed yet then maybe it’s not an option in such situations.
May I recommend that you try the following page: https://lowbackpainprogram.com/ten-important-exercises-for-back-and-hip-pain/
Take your time and be sure not to rush. Some of them can take weeks to master but you will know for sure if the program is right for you as these ten are part of the program also.
Also, I know of a friend who had severe issues of chronic muscle back pain and she was able to remedy it through calcium and magnesium supplementation. Would this help you with your stiffness also?
I hope that I have been able to answer your questions.
Please feel free to email me anytime.
Sincerely
Sherwin
Thanks for your prompt response and your honest advice…
Will look further at your site and take it from there…
Yours,
Gloria.
Hi Gloria,
Thank you for reaching out to me. I must congratulate you on your dedication and commitment to taking care of yourself.
My program is designed to help you learn how to recondition yourself to be proactively protective of your lower back. This is especially with respect to your discs and vertebrae so it would benefit you significantly.
Thanks
Greg
Hi Greg
Thanks for contacting me. With regards to the exercises, you are only required to perform 2-3 per day max for any level. This can be the same 2-3 per week. Each exercise does take some time for your body to fully adjust to so a week would be the minimum. For the next week or as soon as you feel that any one exercise is too easy, you can then switch out the easier ones for newer. So generally you would do about 3 different exercises per week and about 12 in a month. This way each level would average about 1-2 months to complete.
That being said, depending on your pain and flexibility, some exercises you will find quite easy to do within a few days where some can take weeks. Be sure to take your time as each level will help to correct specific imbalances that you have.
It’s is expected to feel sore from some of the exercises the next day but if you are too sore, just allow some extra rest time and a few days off before continuing.
I apologize for any misunderstandings with the exercise routine.
I hope that I have been able to answer your questions Greg. I wish you much success and relief.
Please feel free to email me anytime if you need any support.
Sincerely
Sherwin
Thank you for your web page and Low Back Pain E-book; I recently discovered both and purchased the book. Although I am a pretty active and have been all my life, I am guilty like so many of the SITTING disease. And unfortunately, I think it has caught up with me from the wrong activity to support my back, legs, core and overall motor skills.
I’m just starting the Limited Mobility Exercises and there are 13 listed and described in detail.
What do you suggest as the best or recommended process to work through each of the exercises – do all of them every day; is it better to do all of them at one time in sequence or divide them over the course of the day?
What I do like about your format is you don’t need a gym and they can be done at home, office – maybe the golf course – and elsewhere.
Wishing you the best,
Arthur
Hi Arthur
Thanks for your interest in the program. You sound like a very active person who wants to keep it that way!
I generally recommend that the exercises are done in order, slowly and for as long as possible per exercise. Several minutes with many reps.
Each exercise is written in sequence to help make the transition to the following one easier.
That being said, you can always perform them in the order that you prefer as long as you are comfortable.
If you have been to able to perform some of them with the added benefit of using a machine (leg opener) or with weights that is even better as long as you are able to avoid potential muscle imbalances.
For example, too many abdominal exercises and too few lunges.
I think that you will find it helpful with your golf game if you focus on the exercises that involve twisting and hip shifting. The deep squat rest will also help with long periods of standing.
Hopes this. answers most of your questions. Feel feel to email me anytime.
Sincerely
Sherwin
I just purchased your eBook and I look forward to getting started. It looks very comprehensive and detailed.
Do I do all the exercises from every heading (limited mobility, progressive etc.) every day or do I only cover one heading and then move on when I’m comfortable?
Do I start off with limited mobility and after a few days or weeks then move onto progressive exercises?
If this is the case, do I then drop the previous one or not?
Thanks for your help
Regards
Hi
Thank you for your interest in downloading this book.
To begin. I recommend beginning with the first level (limited), performing each exercise one after another. Ex. Perform the deep squat rest until you can reach the full range as seen in the image. This would be until you have developed enough flexibility and when sufficient tightness has been resolved. This could take days to weeks for this one exercise.
However you should also perform one or two more of the next exercises in succession to help you to progress.
In this case you will be performing around 2-4 per day but expect to take at least a month for each level.
This will involve a lot of repetition but it normally takes weeks for very tight and weak areas to adjust. The subtle shifts are not as noticeable but will occur.
When you move on to the next level, you do not need to perform the previous level. You can pick from the previous level for any time in which you may need some extra support that that particular exercise provides. Once you are done all of the challenge exercises you can move to the maintenance level which should be what you can incorporate daily into your lifestyle.
You can then just perform this final level just a few per day as needed and maybe a few that you like from any other level.
When you have completed the book you should be performing 2-3 of your choice for just a few minutes per day until it becomes second nature and no longer feels time consuming.
That way you are simply moving throughout your day in a protective manner and not ‘working out ‘ all day.
Please feel free to email me anytime. I will try to respond asap.
Sincerely
Sherwin
Thank you for taking the time to write me such a detailed response.
As a matter of interest, why is it that you can drop the previous levels when moving on. Is it that the later ones incorporate and reinforce the work from previous levels?
Thank you again
JC
JC, Correct. The first level is to help you regain flexibility and some strength lost due to poor conditioning. The next one (progressive) helps to strengthen and keep the new gains in addition to opening more added mobility needed. The last level (challenging) is to keep you fit, mobile and to retrain the way that you should exercise and move with the focus on back pain prevention.
The maintenance exercises are what you should need occasionally but as the exercises of priority daily.
Each exercise is generally intended as a prerequisite for the next but you do not need to perform them strictly this way. Ex. If you find one too uncomfortable to do, then do the previous for longer or the next one but try to come back to the original at some point.
Thank you again for the detailed reply.
I’ll let you know how it goes. I see you have made quite a lot of information available on your website and I will work through that too!
Regards 🙂
Hi Les
You can get full details on how to use the ebook here at:
lowbackpainprogram.com/ebook-instructions/
This page should answer your questions. If you need help after beginning, please feel free to email anytime.
Sherwin
I have a hard time with doing Deep Squat Rest, Kneeling Bow Rest with one bad foot. Would you please provide an alternative exercise so I can start the program. Please.
Thank you and I look forward to hearing from you.
Stella.
Hi Stella.
I am sorry you are having struggles from being in the wheelchair. Hope you don’t have to use it much longer.
In your case where your foot is compromised, there is an alternative to both of the first two exercises. You can skip them both until you are able to bear weight on your foot again. They are still very important as the advantage of them is in allowing gravity to let the weight it your body to shift and settle your joints as you hold your position of each exercise.
Now the alternative to both would be similar but would not be a full substitute but would help replace them temporarily.
Instead of doing both, just do the following, lay either on your bed or on the ground. The surface preference is up to you.
Lay on your back and slowing bring either one or both knees up to your chest and bear hug them. If you can’t bring them that close, it’s ok. It will take time.
Try to be patient with this exercise as it will take longer to allow gravity to settle your joints. It won’t be as effective but if you GENTLY bear hug your knees it will help. Don’t force it. You can keep your feet tucked in towards your bottom.
Try 5-10 minutes holding. There will be some soreness as you are ‘shifting’ your hip joint gradually. This is increasing your flexibility.
You can also hug one leg/knee in at a time while keeping the other extended and straight. 5-10 minutes also and alternating sides.
Remember that since your foot has been in a cast, the rest of your body has been compensating and has now created new imbalances. It’s expected so with add some more time to back pain recovery.
You can temporarily skip any other exercises that cause pain to your foot also.
The key is not to rush through each exercise but to be able to perform them easily (in time) as your flexibility and strength regains.
Please feel free to email me anytime at my above address.
Sincerely
Sherwin
Technical Help for the Exercises
I had spondylolysis on my L5 and I was wondering if I’m safe to use your program? I got persistent pain in my buttock for over 4 months now and I’m not too sure if it caused by the spine. I found some of your sample exercises helpful to relief my pain around my lower back and buttock so I’m interested to see if the program can do more.
Thanks.
Tim.
Hi Tim.
Thanks for reaching out to me. If you have been finding the ten exercises on the site helpful, then I believe the book will prove to be very helpful for you.
As you already know there will be specific exercises or positions that can be risky for spondylolysis such as leaning backwards or twisting. There are some exercises in the book that do this but only a few. You can certainly avoid these as there are many others that will overlap to help.
Many of the exercises are designed to recondition your hips and legs while in neutral position. I would recommend that if you do decide to download the program that you focus on these and any others that your doctor says are safe. You can always partially perform the ones you believe require careful attention. You can certainly focus on the leg stretches and glute conditioning moves (lunging and squatting). They will help you greatly as with these help you to use your legs much more often than your back which will put less strain on your back.
Tony I hope that I have been able to answer your questions.
Please feel free to email me anytime.
Sincerely
Sherwin
I’ve started the program with some good early progress – next week I have an over 10 hour flight and I was wondering if there is exercises / tips I can do when I am seated to prevent my lower back getting tight/stiff ?
Regards
Mark.
Hi Mark
Thanks for contacting me. I am glad you are making some great progress.
Yes there are number of things you can do while on your flight.
First I should advise that as long as you are comfortable, continue with as many as you want. Be sure to use caution as not to do too much so that you don’t end up feeling too sore. Sometimes it’s expected to be sore because you are moving weak and strained muscles that are not accustomed to the new changes.
As for the exercises,
If it’s a long flight and you are in tight quarters, you can always take ‘bathroom breaks’ to practice some of the exercises that require standing and more space.
For seated exercises: you can do all of the seated hip shifts especially sliding your thighs forward and backwards and alternating left and right legs. You can also do the seated hip adjustment assisted. There is also the seated leg to chest. On bathroom breaks you can do the standing hip shifts, standing knee to chest, quad stretches and rail squatting. Double leg rotations will help too.
Sounds like a lot but if it’s along flight you can do 1-3 of them for every 30 min of flying. It’s always better to get out of your seat since sitting deactivates the glutes which is bad. You can help activate them with rail squats and any of the lunges prior to your flight.
Another great idea is to practice the standing abdominals as much as possible and they can be done easily without wasting any time.
One exercise that I did not mention in the book while in your seat is to simply alternate flexing your butt muscles. This is very helpful for maintaining circulation which may be a concern.
I also find that ones upper back may grow sore too so practice reaching directly up with both arms like a superman pose and hold for a minute as though you are trying to push something up into the air. This really helps to realign you when you get stiff.
I hope this helps and that I have been able to answer your questions Mark. I wish you much continued progress.
Please feel free to email me anytime if you need any support.
Sincerely
Sherwin
Hi Linda,
Thanks for reaching out to me. I am glad that the program has been helpful for you already.
Unfortunately, I do not have any exercises for upper back or neck. I hope to one day publish more material for these areas soon.
There is one important stretch that I do encourage that can be very helpful for both your neck and upper back. To learn this method, please visit my page: https://lowbackpainprogram.com/causes-of-lower-back-pain/
Please feel free to email me anytime if you need any support with the program Linda.
I came across this site and I thought it had good information. A year ago I had a partially herniated disc from a weight lifting injury. I wake up with lower back stiffness and spasms, its uncomfortable but not painful. Last night I tried sleeping on my back again, but with a pillow under my knees and I woke up very stiff.
What do you recommend I do?
Thanks,
Roger.
Hi Roger.
Thanks for reaching out to me.
I am sorry your back issues have begun to affect your sleep again.
I am also a fellow weight lifter (recreational and very much reduced now) and have had to endure herniated discs in my younger years so I know what it means to sleep in stiff pain.
My honest opinion is that your disc(s) hasn’t fully healed. I know a year should be sufficient but sometimes the disc can heal but remain very weak while the wall repaired but thin.
It can continue to release inflammatory markers that cause your body to stiffen up.
Do you find yourself much more uncomfortable in the mornings than the night before? How is your hamstrings and pelvic flexibility? Does you back feel ‘locked up ‘ at times?
You may need to avoid the weight bearing exercises for now or adjust to machines and Dumbbells temporarily.
Try try exercises here https://lowbackpainprogram.com/ten-important-exercises-for-back-and-hip-pain/
There are two which will help reveal if your back has become affected by your muscles imbalances. The Deep Squat Rest and the Tight Hamstring stretch.
Give them a try but be careful and take it slow.
If you don’t believe that you have any disc issues the exercises will still be valuable. They encourage you to focus on your core again but will not strain you.
For help with sleeping check out: https://lowbackpainprogram.com/morning-back-pain/ and https://lowbackpainprogram.com/sleeping-tips-for-lower-back-pain/ for more tips.
I hope that I have been able to answer your questions Roger.
Please feel free to email me anytime if you need any help.
Sincerely
Sherwin
exercises to deal with my unstable/unbalanced lumbar back muscles, should I
continue with these classes? Thanks Lisa
Hi Lisa
It is fine to continue with the weekly yoga and Pilates classes. If they are fairly intensive then you may need to reduce the amount of time for them temporarily because it may be hard to recover in between workouts.
I just want to be sure I am in a proper spine position (and not slouching or some other improper position) especially when doing the exercises such as seated leg opener. Ideally I would apply the best sitting position even when at work.
Thank you.
Ryan
Hi Ryan.
Thanks for contacting me.
Sitting upright is key to managing any immediate disc problems so it’s a great place to begin for sure.
In the standing abdominal exercise which you are referring, I describe the flexion that you mention similar to that of trying to point your belly button up towards your line of sight as to look inside it your belly button. Do this by using only your stomach muscles. As you do this you will tend to bend your knees. Keep them straight and contract you glutes at the same time. This with tighten the abs and the glutes to release back tension and an excessive anterior tilt.
To help you to maintain the ideal sitting posture, think of keeping these three points of your body in the same vertical plane. The tip of your nose, the front of your chest and your groin. This position will keep your back upright and in a safe posture. It will take time to ‘feel’ this posture naturally without using a mirror but the more you do it, the easier it will become.
I hope that I have been able to answer your questions Ryan.
Please feel free to email me anytime if you need any support.
Tom
Hi Tom.
Thanks for reaching out to me.
If you need to wear the belt to help stabilize you from pain while running or walking, it’s ok to use it especially with the exercises from the book. When you believe that you can use move freely with less pain without the belt, then it’s better to go without it and to try to keep your back in neutral posture. I think using the balls and rollers are fine provided they don’t tighten you up afterwards and help to increase your flexibility.
I generally don’t complement the exercises with other forms of rehab but I don’t see any conflict with using any of them. Also try to keep weight bearing exercises to a minimum if you are in pain for now such as in using light dumbbells.
I hope that I have been able to answer your questions Tom.
Please don’t hesitate to email me anytime if you need any support.
Sincerely
Sherwin
Best Regards,
Prad
Hi Prad,
The exercises can be used with physiotherapy and many are similar. Be sure to note that they are targeted specific to lower back pain and are not generic. There are quite a few to do throughout the program so adding addition physiotherapy exercises may be overwhelming. If you prefer, you can substitute some exercises in the book with what your physiotherapist also recommends.
Each level does progress from 1 to 4 so be sure to prioritize the eBook over all other methods of treatment in order to have a better benefit from the program.
Liked your approach. At 69 I am beginning to experience morning stiffness in my hips and during the day in my feet. Morning stretching has helped , Is your programs verbal guidance or printed diagrams. Have you consulted with physical therapists, back specialists in putting together your program?
Thanks,
Kris
Hi Kris
The ebook is an illustrated guide which uses diagrams and descriptions. No audio. There are some sample exercises on the site. I designed the book myself through self teaching but my background is in medical science as I have more than 20 years of medical research at Toronto general hospital and the hospital for sick children. I always advise customers to get consent with the ebook prior to rule out any medical concerns with exercise.
I have a tight psoas, quads, TFL and piriformis with inactive glutes and abdominals and have difficulty performing the deep squat rest and the seated lunge stretch. I also have a significantly anterior tilting pelvis. How would you advise progressing?
Best regards,
George
Hi George
I would suggest that you focus on the standing leg stretches. Both hamstrings and quads. You will need to focus on this stretch for quite a while. If your hamstrings and rectus femoris are too tight, you will have anterior pelvic tilt issues. Test yourself by standing straight while trying to raise one leg straight out in front of you. Don’t bend your knee. Raise as high as you can unassisted. Ideally you should be able to raise to 90 degrees. If this is not possible then you are too tight. You may have hip flexors that are too weak and very tight because your hamstrings are working against them. This stretch will help you to get started. Practice while watching tv for 15 minutes per leg (using a support). You will have to commit several hours cumulatively for benefit.
The deep squat rest is not only a exercise but a test of how tight and unbalanced we really are. Your tilt reveals this.
To help you with this exercise, use a stack of books to squat on, while keeping your stomach close to your upper thigh. You may have to squat higher with more books at first.
Let yourself relax at your first level for the the day. 30 min or longer if you want. You want your joints to adjust as you sit. The next day, remove a book and squat a little lower. This exercise took me three weeks to master. Depending on your weight, you may have to widen your legs to allow your belly some space.
As your tilt becomes more neutral you will find it easier to squat without books. Don’t rush the exercise. It is typical the invest up to one week per exercise but you can do multiples at a time. In time you will be spending less time per exercise and ultimately using them infrequently.
Focus on the quad stretch exercises as it will make your tilt neutral. You can mix up the exercises if you find it easier but it’s best to go in order.
Sincerely
Sherwin
Thank you,
Beth
PS..if there was an option to buy the published book, I would’ve opted for that – as I could carry it with me.
Hi Beth
Thank you for your support. I know you will benefit from the exercises. If you are viewing it on your pc, I am assuming that it is with a PDF viewer. You can simply print it out on your printer through the viewer. There is the option to purchase the hardcopy through the order page also but you should be able to print your PDF instead.
Sincerely
Sherwin
I would appreciate if you could confirm that your program will be helpful in reducing my back problem.
Thanks Matt
Hello Matt
Depending on the severity of your disc bulge and whether you are experiencing any sharp pain, you should avoid any physical activity until such symptoms have resolved.
You will need to get consent with your doctor to determine if physical therapy is safe for you at this time.
The program consists of low risk and low impact movements and stretches. There would be little to no risk in performing them.
That being said, it is better to consent with your doctor.
Sincerely
Sherwin
Is that normal till I get more flexibility in my back an then will go more into my hamstrings??
Thanks Matt
Hi Matt
With the seated hamstring stretch, this most important aspect is to tuck in your thighs to your stomach. This is to lock your lower back so that there is no bending of your spine.
The only part of your body that should move is the extension of your legs.
This is a very demanding and advanced stretch but the priority is never to bend the spine.
It sounds like you are doing everything fine.
To reduce the strain on the back, I recommend that you only spend time extending the legs at a ninety degree angle or less. You don’t have to extend your legs fully straight as it is unnecessary.
Your hamstrings will fight you on this and the back is the first to fatigue. It takes a very long time to encourage the hamstrings to release and can takes weeks or months.
You will feel strain in your lower back. But to avoid hurting your back, you can reduce the amount of leg extension to just an inch per week. You can literally extend say a few inches from start and simply hold that position for several minutes as you watch tv. Do this for a week until your hamstrings feel looser.
It is normal to feel this as your hamstrings are very tight and your pelvis is also tight.
The best exercise to master prior to the seated or standing hamstring stretch is the deep squat rest. It helps to encourage the back to align closely to the thighs to restrict movement and to resettle the pelvis.
I hope that this helps.
Please feel free to email me anytime
Sincerely
Sherwin.
Hi Mark
In my younger years when I did pistol squat, I focused on single straight leg lifts and practiced lifting up and extending leg onto a counter in front of me (I even got into the habit of turning on and off all of my home light switches with my toes only and by trying to keep my foot raised for a few seconds).
This is seen in the exercise in the eBook as the challenging exercise level ‘standing leg raise with side kick’. It helps to hold on to the counter or rail as seen in the photo as it forces you to lean forward.
This is an active hamstring stretch that strengthens your hip flexors at the same time.
I have incorporated as many different ways possible to actively stretch the hamstrings.
You are performing the seated hamstrings stretch very well as in the photo that you sent. You don’t have to stretch fully to a straight leg but it is ideal.
Please feel free to email me anytime
Sherwin
I would appreciate any help.
Sincerely, Carmen.
Hi Carmen
You may need to get evaluated for whether or not you are hyper or hypo-mobile. This will determine which exercises may be essential for your si joint pain. In both cases exercises which serve to improve your posture, hip and glute strength will help. It’s a question of what your doctor may prescribe for you. Doing the wrong exercises may worsen your pain.
I would recommend glute strengthening with neutral posture at the same time.
Sincerely
Sherwin
Thanks for getting back to me. I get mixed information. I went yesterday to a new PT and she told me the right side was hypermobile. Can you tell me what to avoid?
I don t know if you do consultations but I would be happy to pay for any advice.
Sincerely,
Carrie
Hi Carrie
With hyper mobility, it is generally safer to avoid exercises which encourage too much hip stretching. This may make you even more mobile which you don’t want. It should be fine to stretch your lower back and leg muscles which everyone should do.
For example, in my eBook, the exercises that encourage squatting, hamstring stretch and glute work should be fine. The ones that encourage hip shifting and opening may causes too much discomfort and not help.
If you are using the program (eBook) I can recommend the specific ones to use and the ones to avoid.
I many cases such as pregnancy or falling down on your buttocks, you can develop hyper mobility.
You can end up with pain on one side that gets worse with exercise while the other feels better with the same exercise.
I try to separate my exercises and stretches so that you can vary the amount of exercise or stretch to use per side.
It may help you to only focus on strengthening your hyper mobile side for now until it is equal to the other.
I find that the ideal way to stretch if you are able is in very small increments per day where the goal is to complete the stretch over months at a time and not try to rush. Most people try to force it like a workout in a week and end up feeling worse.
Please always get consent with your doctor as to whether stretching and strengthening is safe for you.
If you have developed any arthritis in your hip joint, it is important to know. As exercise can irritate it.
My apologies but at this time, I don’t provide consulting service.
My services for now are from providing information on my site and through the eBook.
Am sorry for another email but I thought the ebook could be printed which I did. Am I in error on that? I sure hope not to have done something I should not have. The printed form would be so helpful to me. Please let me know if I am in violation of the author’s wishes.
This email is so very helpful. I just had the first printed group of exercises in my hand and have been doing a few. Generally I become hurt from over-exercising, then I am injured! Had an MRI last Sat. with good results; have had painful, heart stopping spasms in left side behind waist where I was pretty sure I had stressed my psoas!! and more. Have been scared to move but your ebook has encouraged me and I am committed again to temperance and dedication.
Your personal advice means much!
Thank you so much!
Hi Paula
It’s ok for you to print as long as it’s for yourself. You can also open the PDF on all of your devices for convenience.
No problems Paula.
I generally recommend at least one month per level ex. Limited mobility. Practice about 2-3 exercises max. per day. Don’t try to do all in one day. Don’t try to perform the full movement or stretch at once but in small increments as you become more flexible. It’s better to take your time as you want to be able to build your flexibility and strength slowly.
If some exercises are too difficult or uncomfortable, it is ok to omit or perform at a later time.
Sincerely
Sherwin
I was wondering if this (pdf download) link could possibly be reset. I love this book and would like to save it to my computer and also print it. I must have opened it multiple times on my iPhone and iPad without saving it!!!
Many thanks in advance for considering this request.
Sarah
For anyone who has downloaded my eBook, there are a number of convenient options.
There is a download expiry limit where your are able to download your copy up to 15 times for up to 60 days. This will give you the flexibility you need to install the eBook on more than one device (as long as you are the sole user/customer). If you find that you were not able to download your copy within the time limit, simply send me an email with your order number and I will be able to immediately reset your link.
Exercise Tips & Advice
I am a polo player. Last year, my issue began after a long car ride. It started as minor tightness in the sacral area and has progressed over 12 months to lots of issues from the mid-back to hamstrings/ITB, with particular trouble in the glutes and of course “low back pain/tightness.” I had to end the season early last year because my back/core just gave out.
Do you have any tips for progressing on your program while competing?
I wish I had found you earlier, then I could have been recovering all winter!
Thanks for this program and for your help!
My best,
Jill.
Hi Jill.
Thanks for contacting me
I believe you will need to focus on both stretching your hamstrings and hip flexibility. This to help with the intense squatting that polo requires. The squats in the program should be done as often as possible but be sure to use the hip shift exercises often to stay flexible.
Regenerating the glute strength that you may have lost in your sport as weak glutes will cause a lot of strain on your back. It’s your glutes that are key to your recovery. Follow all of the glute strengthening techniques in the program as indicated to help speed up your progress.
If you focus on these areas while keeping your back in neutral posture I believe it will help you to progress well.
Remember not to force yourself and to take breaks often.
I wish you much success Jill!
Sincerely,
Sherwin
Core strengthening is great when your back is fine but when you have disc or muscle injuries it may be too aggressive. The book includes some core strengthening but also keeps you flexible and balanced. The focus is not just on the core but all of the weaknesses that lead to back pain such as your hamstrings, calves, quads, lower back and more.
What would you recommend while I am doing your exercises?
Lisa.
Lisa,
It’s good that you have decided to stop the dead lifts. They are great lifts but are pretty risky. The l5-s1 disc is usually the first to wear out so be careful. I would recommend less weight of course. Would you be comfortable performing Romanian split lunges as an alternative?
It is heartbreaking having to give up some of the fitness activities when you are trying to recover from back pain but it will help you to heal faster.
I would recommend dumbbells over barbells with lunges and less weight bearing workout for now.
I know how you feel as I use to lift weights 7 days a week. I still do but not as frequently and with less weight. It was a really big adjustment for me and I don’t think it is as necessary for you but I have a full recovery and I never have had any back issues since.
I hope that I have been able to answer your questions Lisa.
Please feel free to email me anytime.
Sincerely
Sherwin
Thank you for your response. To be able to talk with you is quite a bonus on top of your book. After two days and 5 or 6 of the first exercises I already feel stronger and more flexible in the lower back and I didn’t use the exercise belt.
I know you do not know my exact situation but you do know how important it is to feel good and also be able to exercise. At what point could I feel comfortable adding biking, running, or swimming to the existing exercises and stretches? Thank you so much and I wish you well.
Tom
Hi Tom
It’s great to hear that you have been able to get some relief again. It’s your hard work that is helping to pay off.
You can certainly continue with running, biking and swimming but be sure to reduce the intensity for now as a temporary measure. By reducing you can allow more recovery time for your back. It’s possible that you have made gains this quickly by reducing your fitness activities. Perhaps you can gradually introduce one activity at a time. I would recommend swimming first and the cycling. Running can really tighten you up if you run long distances and can be a bit tough on the back.
I hope that I have been able to answer your questions Tom.
Please feel free to email me anytime.
Dear Sherwin: Will follow your recomendations. I have had problems before but this time I really hit bottom and did not know where to turn. I can feel the exercises targeting areas in my lower back already. I cannot thank you enough–I still have a lot of work ahead but you have given me hope and confidence…..Tom
Hi Thomas
I am really glad you have had some relief. It’s all from your hard work and patience. Please be sure to take everything slowly and as it takes time to heal and recover longer than we would like it to. In many cases you don’t have to complete the entire program at any specific pace. Whether it’s takes a couple of months or much longer, as long as you can improve your weaknesses, you’ll always gain.
Dear Sherwin: I am taking my time and right now doing a little walking along with the beginning exercises. As I go along I hope it is OK to ask you questions when things come up. You have been very generous with your time and once again I can’t thank you enough…..Tom
to thomas
You can ask anytime. I’ll try to respond within 1-2 days.
I recently discovered your website and purchased the book. I look forward to getting started with a complete program as you have put together. I am guilty like so many of the SITTING disease. And unfortunately, it has caught up with me from most likely, the wrong activity to support my back, legs, core and overall motor skills.
I’m just starting the Limited Mobility Exercises.
What do you suggest as the best or recommended process to work through each of the exercises – do all of them every day; is it better to do all of them at one time in sequence or divide them over the course of the day?
Wishing you the best,
Art
Hi Art
Thanks for your interest in the program. You sound like a very active person who wants to keep it that way!
I generally recommend that the exercises are done in order, slowly and for as long as possible per exercise. Several minutes with many reps.
Each exercise is written in sequence to help make the transition to the following one easier.
That being said, you can always perform them in the order that you prefer as long as you are comfortable.
If you have been to able to perform some of them with the added benefit of using a machine (leg opener) or with weights that is even better as long as you are able to avoid potential muscle imbalances.
For example, too many abdominal exercises and too few lunges.
I think that you will find it helpful with your golf game if you focus on the exercises that involve twisting and hip shifting. The deep squat rest will also help with long periods of standing.
Hopes this. answers most of your questions. Feel feel to email me anytime.
Sincerely
Sherwin
I have 3 prolapsed discs in my lower back, is there anything in your book that I shouldn't be doing?
Kind Regards
Rob
Hello Rob
Thanks for your interest.
Since you are currently dealing with disc issues, I would recommend that you only focus on the limited mobility exercises. This is because if you irritate your discs and surrounding nerves, your muscles will guard (painfully) against any new movements that may be too challenging. You can focus on the limited mobility exercises one at a time in order. Do them very slowly perhaps one per day. If you are not sore after performing each one then you can move to the next. This level may take at least 1-2 months before moving to level 2 (progressive).
You can only move as fast as your disc can heal (weeks).
This may sound very long or frustrating but it is the most safe and sure way as its the rate at which your can do for now.
If there were any to avoid I would says no but simply to perform them in a slow motion with less range of motion. You do not have to complete the full range of motion as seen in the images. Only do the full range of motion if you are not in pain.
Please feel free to email me anytime.
Sincerely
Sherwin
thank you sir!
Correct you would stay on the first level until you can master as many of each as possible. Preferably only performing 1-3 exercises per day. It will take time for your body to adjust and improve. I should take about a month to master each level as long as you are comfortable.
Hi Les
If you can reduce your sports conditioning, you would be able to determine more easily which areas are unbalanced. That is up to you. Pay special attention to your pelvic tilt (neutral ideal and avoid anterior tilt) and to how stiff and sore you are after any training. Focus on releasing tight hamstrings and on the hip shifting exercises. This will require at least a few weeks for these muscles groups to respond and remain responsive.
If there are a few specific exercises in the book that I can work on right away to address the problems I’ve described, please advise? barbara
Hi Barbara
It’s best to begin in order but you are welcome to choose the exercises that you prefer according to your needs.
I would suggest that as an athlete, you invest as much time strengthening your gluteus muscles. This will require that you select the exercises that focus on lunging and squatting unassisted. By maintaining these muscles you will have more power when you run but more importantly you will be using the proper muscle for forward movement. The reverse lunge will help you. Perform this movement slowly as you step backwards while keeping balanced.
The rail squat is also a good exercise for you. By lowering yourself slowly your muscles will develop more power.
The reverse lunge is also an exercise you can do several times a day as an alternative to leaning forward to lower yourself.
How should I treat this immediately?
Would trying exercises today help me before the trip? Do you have any specific suggestions re: rest vs keep moving?
Thank you
Ruth
Hi Ruth
Sorry that you are having so much discomfort. Back spasms can be very difficult to manage as they are happening.
If you are having a very sharp pain that is not muscular, then you may need to see a doctor.
If you are certain it is muscular, then you can take your Advil but remember that you must combine both periods of rest with movement. Don’t rest more than say an hour without movement. Even if it is uncomfortable, you still need to move to prevent from seizing up the same muscles that cramped.
Yes. You can begin the exercises but in order but only do the first few slowly and partially. You don’t have to perform the full movement. If you can, then do it. Only do the first stage.
Spend several minutes per exercise and avoid rushing.
If you must drive for an extended time, you will need to stop every hour to allow yourself to stand up and stretch gently. I would suggest gentle twisting but very slowly.
Keep your buttock close to the back of the car seat and sit straight up.
Avoid and leaning or bending down. Always use the flexibility in your legs and hips to lower yourself down to pick up anything. Choose squatting over leaning.
I hope your trip is a comfortable one for you.
Sincerely
Sherwin
I downloaded your book. I would like to know if I can still lift weights while on the program. My doctor advised my to go off of deadlifts and squats because I am experience some discs issues.
Any help would be appreciated and thank you for this book!
Adam
Hi Adam,
Yes you can but with some warning.
I am a big supporter of everyone committing to and keeping up with their passion for their activities. Provided that your sport or hobby is not contributing to the pain, it is OK, otherwise it would be counterproductive to the program.
The program is an investment or your money but mostly a big part of YOUR time. You’ll want to make it as effective for you as possible by minimizing anything that can trigger more pain.
Make sure that your favorite activities allow you to keep your spine in neutral posture and do not cause you to bend, arch or twist your back excessively. Be very careful with having to sustain a load above your waist for long periods of time. It would be very difficult to achieve any benefits of the program if your favorite sports is a risk factor for your health.
A good indication that you would need to reduce, modify or temporarily stop your sports/activity is where you progressively find it more and more difficult to recover physically post workout. ie. your back pain takes more than a few days to improve.
Most sports/activities do require a lot of your back so you will notice this sign of stress.
You most likely will have to modify your activity while on the program because it too can be demanding (but in a healthy way) so much more recovery is necessary.
If you are an avid weightlifter, I would advise that you reduce your poundage and minimize deadlifts and heavy squats. As much as you love to do them, your back needs to be in perfect form for them with little room for error. Lunges with dumbells are much safer at this time. Please also allow more rest time in between workout days. It can be very hard to pass on the gym due to all of the gains earned but your back WILL let you know when enough is enough. We don’t want to risk ignoring the warning signs.
