Lower Back Pain Exercises

by | Aug 17, 2011 | Stretches Exercises | 0 comments

Lower Back Pain Exercises

Learn The Correct Lower Back Pain Exercises and Stretches

by Dr. Robert V. Duvall, DPT, ATC, Jesse Cannone, CFT, CPRS and Steve Hefferon, CMT of The Healthy Back Institute

Lower Back Pain ExercisesAt The Healthy Back Institute we have spent the last 10 years researching and studying back pain and sciatica and have personally helped tens of thousands of back pain sufferers…

We’ve tested nearly every treatment, technique and product available and what we’ve found is most treatments provide only temporary relief, if at all.

And the reason is, the treatments only address the symptom, which is the pain and they don’t address the actual cause of the pain or condition that’s causing the pain.

The “Hidden Cause” of Back Pain…

There’s a hidden cause of back pain… it’s something very few medical or healthcare professionals are even aware of… If they were, they wouldn’t be treating conditions.

Instead, they’d be identifying and addressing what brought about the condition in the first place.

For example, if you were diagnosed with a herniated disc, instead of just treating the symptoms, they should be finding out what caused the disc to herniate to begin with.


Back pain does not happen overnight…

While the pain may appear suddenly, the fact is the problem has been developing for months or more likely, years.

The reason you have back pain is because your body and spine have been pulled out of their normal position and into what we call dysfunctions.

If you are like most people, you move around and live your life without ever being aware that you are forcing your body to work with these dysfunctions, and sooner or later your body breaks down.

An example of a dysfunction can be seen in the illustration below and as you can see, there is an excessive curve in the lower spine.

Lower Back Pain Exercises

As you can imagine, it doesn’t take long before this results in pain. It’s very important to understand though, that these dysfunctions don’t just appear out of nowhere – we create them!

Physical dysfunctions develop over time and are the direct result of imbalances between various muscle groups, what we call “muscle imbalances”.

Did you know that while you may feel pain in your back, the actual cause of the pain could be the front of your thighs?

For example, an imbalance between the muscles of the thighs can pull your pelvis and spine out of position and this dysfunction can quickly cause all sorts of problems.

As you can see in the illustration below, back pain begins with muscle imbalances that over time create a dysfunction. Your body is then forced to work each day with this dysfunction and eventually this creates a condition, like a herniated disc for example.
Lower Back Pain ExercisesThen the condition causes pain and as you know, pain is your body’s way of alerting you to a problem that needs to be fixed… just as a light on the dashboard of a car alerts the driver to a problem.

Muscle Imbalances Are The “Hidden Cause” of Nearly Every Case of Back Pain and Sciatica…

What the heck is a muscle imbalance you ask? When a muscle or group of muscles overpowers the opposing muscle(s), you have a muscle imbalance. Think of it as a Tug-of-War.

When your muscles are out of balance they pull your bones and joints out of their normal position and this places them under constant and uneven stress.

For example, the position and curvature of your spine is determined by the amount of balance in numerous muscle groups like the thighs, hips and torso.

When muscle imbalances pull your spine and body out of alignment, the level of stress on certain muscles, bones and joints increases.

And even the smallest muscle imbalance can over time pull you out of balance and place tremendous amounts of uneven pressure and wear and tear on your body… especially the vertebrae, discs, spine and its supporting muscles.

Why Do You Have Muscle Imbalances?

There are several things that contribute to and create muscle imbalances such as how active you are, what activities you do frequently, if you exercise, the exercises you perform, how you sit, stand and walk, if you work, what you do for work, etc.

Also, it’s very important to note that everyone has muscle imbalances and as you may have already realized, muscle imbalances are responsible for more than just back pain and sciatica. But just to make sure you understand and grasp this concept, here’s a quick analogy to help drive home the point.

What happens when you drive your car with unbalanced tires or your steering out of alignment? Your tires will wear down unevenly and quicker than normal and eventually you’ll have a blowout… the same is true for your body!


Think about this for a minute…

Even if you injured your back while lifting something or gardening, we are certain that it isn’t the underlying cause. What caused it was the months and years of uneven pressure and wear and tear on your body caused by muscle imbalances.

The event simply was your body finally breaking down.

The Secret To Getting Lasting Relief Is…

In order to get long-term relief from back pain you have to start at the beginning, and that’s with the muscle imbalances. This means you have to identify the muscle imbalances that you have and then work towards correcting and improving them.

While this may sound complicated, the good news is it isn’t! Just by reading this advisory you should now have an understanding of how back pain develops and because of this your recovery will be much easier and faster than most other back pain sufferers.

So how do you do find out which muscle imbalances you have?

Use This Simple 3 Step Formula To Eliminate Your Back Pain…


Lower Back Pain ExercisesIdentify the Cause


The first thing you need to do is identify the dysfunctions you have and the muscle imbalances that have created it. You can do this by performing a series of what we call “self assessments”.

We have found that there are four primary dysfunctions that are either directly responsible for, or contribute to, nearly every single case of back pain or sciatica. And you will be able to easily identify them using the simple tests we teach you in this system.

Once you’ve identified your dysfunctions and imbalances, then it’s time for step two.


Lower Back Pain ExercisesTreat the Symptoms


You can’t correct the problem if your pain is so severe you can’t move. So in this step you’ll implement various strategies to help reduce and manage your pain so you can focus on correcting the dysfunction(s) that are responsible for your pain. This includes learning the correct lower back pain stretches, neck pain, and sciatic relief stretches.

Then you’re on to step three, which is…


Lower Back Pain ExercisesTreat the Cause and Condition


Remember, pain is just a warning signal from your body telling you that you need to fix a problem.

So in this step you work on treating the cause, which is the dysfunctions and the muscle imbalances that created it and also implementing additional treatments and strategies that are specific to the condition you may have been diagnosed with.

Beginning any treatment plan without first identifying all of the muscle imbalances is a recipe for failure and frustration. And unfortunately, that’s what typically happens in today’s medical community.

Hopefully at this point you are saying to yourself, this makes so much sense…

Lower Back Pain Exercises

Why Didn’t My Doctor Teach Me Any Of This?There are several reasons why you likely haven’t heard of or been taught about this approach and these concepts before…

The first reason is, unfortunately, most healthcare professionals just aren’t aware of it. While this approach is based on an understanding of basic human anatomy and biomechanics, it just isn’t taught in the various medical schools.

It’s so unknown to most healthcare professionals that if you asked them about muscle imbalances they may not have a clue about what you are saying and even look at you as if you’re crazy!

And while you may have had an evaluation or assessment performed by your doctor, it’s highly unlikely that they looked for muscle imbalances.

Another likely reason is the poor set up and design of the medical systems in most countries. For example, in the United States most patients are rushed through their appointments as the doctors have to and want to see as many patients as they can in a given day.

In Canada, many people are forced to wait months or even years just to get an appointment to be seen!


Which Of These Traditional Back Pain Treatments Have Failed To Give You Lasting Relief?


  • Physical Therapy
  • Chiropractic Care
  • Orthopedic Therapy
  • Massage Therapy
  • Surgery
  • Cortisone Shots
  • Trigger Point Injections
  • Anti-Inflammatories
  • Ultrasound
  • Electrical stimulation

While some of these treatments may offer some benefit, they almost always fail to deliver lasting relief because they don’t address the underlying cause of the problem. If these options really worked so well, you wouldn’t be reading this AND your back would be feeling great, right?

What About Those Generic Back Pain Exercises They Gave You?

Lower Back Pain ExercisesYou know the stretches I’m talking about, they look something like this…

They are on that sheet of paper you get when you go see a doctor, chiropractor or physical therapist.

It’s the same sheet they give every single patient who comes into their office with back pain or sciatic pain…

It’s NO Surprise These
Exercises Don’t Work…

Let me ask you this, how can those generic lower back pain exercises and stretches be right for everyone? More importantly, how can they be right for you and your specific situation?

While the solution to back pain does involve exercise, the generic back pain exercises and stretches that nearly every health care professional gives out, won’t work most of the time because the exercises and stretches may or may not be the ones that YOU need to be doing!


Click Here for an audio explanation


In order for exercises and stretches to be effective, and deliver long-term pain relief, they must be targeted and specific to your imbalances, dysfunction and condition…

Also, you have to understand and acknowledge that money is a factor and both surgery and prescription medications are very big business. For example, how does a orthopedic specialist make money? Surgery. So don’t be surprised if surgery is on their list of treatment options for you.

Now, we are not saying that all doctors are bad and out to take advantage of you… not at all… in fact, we think most are genuine, caring and honest people…

But the fact is, most just aren’t using this approach so it’s up to you to ensure you take the information you’ve learned here and put it to work for you so you can benefit.

No one cares about your back and health as much as you do and therefore, you need to take charge.

Are You Fed ULower Back Pain Exercisesp With Temporary, Quick Fixes? Are You Ready To Get Long-Term, Lasting Pain Relief?

Well, you can and we are going to help you make it happen… We’ve created an easy to follow program that anyone can use to find out what’s really causing their pain and actually get rid of it… It’s called the Lose the Back Pain System and…

Over 30,000 People in 85 Countries Have Used
The Lose the Back Pain System

To Get Relief From Back Pain and Improve
Their Health and Wellbeing…

Tens of thousands of people from all over the world have now used this proven system to get rid of their back pain and sciatica. Many of these people had suffered for years and had tried every possible treatment available before finally using this system.

Maybe your situation has been similar… if so, you need to take control of your back health and get started using this system right away… Here’s a brief description of what the system is and how you will use it to get rid of your pain.

It consists of a series of Self Assessments or tests, you can do on your own, in the comfort of your own home, to identify the physical dysfunctions and muscle imbalances you have… and pinpoint exactly what’s causing your back pain or sciatica.

Then you begin your personalized self treatment program that will include Pain Reduction Strategies, the exact Corrective Exercises and Stretches you need to be doing and also Condition Specific Recommendations which target any specific condition(s) you may have been diagnosed with…

It was developed by a team of leading health, fitness and medical professionals and has proven to be far more effective that any other treatment approach being used today.The system is safe, extremely easy to use and understand, and most importantly, it gets great results because it addresses the underlying cause of the problem… not just the symptoms…


Here Are The Exact Tools You Are Going To Use To Wipe Out Your Back Pain and Sciatica…


Lower Back Pain Exercises

Component #1: Lose the Back Pain™ VideosYour first step is to watch the videos… there are 2 videos and here’s a quick explanation of what’s covered on each:

Video 1 – On the first video you’ll learn all the details about muscle imbalances and how they are causing and contributing to your pain.

Then we’ll walk you thru the self assessments and help you pinpoint which physical dysfunctions you have and you’ll quickly see how they are responsible for your pain.

Video 2 – Once you’ve identified your dysfunctions, we then walk you through the corrective exercises, stretches and self treatments that are specific to your physical condition and are necessary in order for you to rebalance your body and eliminate your pain.

Component #2: Lose the Back Pain™ Audio ProgramsIn addition to the two videos, you’ll also receive 3 Audio’s.

Here’s what’s covered on the Audio’s:

Lower Back Pain Exercises

Audio 1 – How To Get the Best Results Using The System – On this first audio we explain in detail how to use the system and how to get relief as quickly as possible.
Audio 2 – Strategies for Reducing and Managing Pain – On this audio you’ll learn about more than a dozen strategies for reducing and effectively managing your pain while you also work on eliminating the underlying cause.

Audio 3 – Condition Specific Recommendations – If you’ve been diagnosed with a specific condition, audio 3 will give you specific recommendations, techniques and treatments you may also want to consider. These recommendations are in addition to addressing your imbalances and are explained in great detail.
Component #3: Lose the Back Pain™ Reference ManualAnother vital part of the Lose the Back Pain System is the extensive reference manual. In addition to reviewing the information covered on the videos and audio CD’s, it also covers several topics in much great detail.

Plus, all of the corrective exercises, stretches and pain reduction strategies are included in the manual so you can easily take it with you so you’ll never be wondering what you are supposed to be doing or if you are doing things correctly.

Lower Back Pain Exercises

Lower Back Pain ExercisesComponent #4: Lose the Back Pain™ Personal Workbook

It’s been proven that having a detailed plan is essential if you want to accomplish any goal. Well, getting rid of your pain is no different. That’s why we created the Lose The Back Pain Personal Workbook. You’ll use it to document your findings and keep track of your progress.

The workbook includes detailed illustrations that demonstrate what each physical dysfunction looks like, simple yes-no questionnaires that you’ll use to determine which dysfunctions you have, a progress checklist, a pain scales chart and more. I’m sure you’ll find this an extremely helpful tool in correcting your imbalances and eliminating your pain.

But Will This Work For Me?

Look, we know that you are likely feeling skeptical about this and may be wondering, “will this really work for me”.

Well, the fact is, there is no way to know for sure, but chances are very good that our system will not only reduce or eliminate your pain, but completely transform your life.

And if that sounds unbelievable to you then you really need to listen to what people just like you have to say about the Lose The Back Pain System.

Please click the start button to the right to view back pain relief success stories..


Are You Ready To Live Without Pain?


We know you are and that’s why you are here on this website right now searching for the one thing that will finally work for you and give you your life back…

While the system has worked incredibly well and delivered lasting relief to tens of thousands around the world, we understand that you still may be skeptical. And that’s why we’d like to offer you a 30-Day FREE Trial of our system.

The system sells for $97 plus shipping and handling, but if you get started today, not only will we let you try it FREE for 30 days, but we’ll even give you the following free gifts just for trying it…


Get Started Today And You’ll Also Receive These Free Gifts:


Lower Back Pain ExercisesFree Gift #1: 90 Days of Unlimited Personal Support ($299 Value)

One of the reasons people get such great results using our system is because we offer unlimited personal support. So what does that mean? It means we’ll work with you personally to ensure all of your questions are answered, help you as you progress through our system and give you recommendations that are based on our extensive experience but are specific to you are your situation.

Just like we have for tens of thousands of others, we will also provide you with the ongoing support and motivation that you need but aren’t getting from any of your healthcare providers.

Once you begin using our system, you too will have unlimited access to our certified back pain support specialists who have years of experience helping people just like you.

You’ll receive the following for 90 days at no additional cost:

  • Unlimited email support
  • Unlimited phone support
  • Professional Review of Your Assessment Photos and Findings
  • Personalized Recommendations, Motivation and Support
  • Consult with your healthcare professionals if necessary

You have unlimited access to us… anytime you have questions simply email or call us and we will personally answer your questions with a detailed response within 48 hours, often times much faster!

Whether you have questions about how to use our system or just general questions about back pain and your body, we’ll be here for you to answer them… You can’t get this kind of support anywhere… not even from your doctor!

As you can imagine, providing this kind of support and personal care is very time consuming. And because our system is being discovered by so many people around the world, we are not sure how much longer we will be able to continue to offer the unlimited support.

You can’t get this kind of support anywhere… not even from your doctor!

“Surprised by the personal service…”

Lower Back Pain Exercises

“I was really surprised by the email and phone support I received from Steve and Jesse. I had several questions about the video and the exercises I should be doing and got replies to my several emails within 24 hours. This is more than I expected when I ordered the video. I don’t think there are many people like Steve and Jesse who aren’t just selling videos but rather they are providing personal service to assist the people who buy the product.”

George M, 76 years old – San Diego, California

Lower Back Pain ExercisesFree Gift #2: 7 Back Pain Mistakes – Audio ($29 value)
Did you know that there are 7 mistakes that most people suffering from back pain make? It’s true. And it’s these mistakes that prevent most people from getting lasting relief from their pain. On this audio recording you’ll learn about the 7 mistakes, how to avoid them and what actions to take if you are already making some of them. And it’s very likely you are already making one or more so I’m sure you’ll find this information very helpful.

Lower Back Pain ExercisesFree Gift #3: 4 Things Cause Sciatica – Audio ($29 value)
There are four primary causes of sciatica and if you suffer from sciatica you must listen to this audio CD. You’ll learn what the 4 “things” are, how to find out which is responsible for your pain and the steps you need to take to get pain free. You’ll also learn why there is so much confusion surrounding sciatica and about which treatments have proven to be most effective.

Lower Back Pain ExercisesFree Gift #4: 2,000 Yr Old Cure – Audio ($29 value)
For nearly two thousand years now there has been a simple treatment for back pain that has worked miracles for millions, yet you won’t find any doctors talking about it. On this audio interview you’ll learn all about this little-known treatment and how it works. (downloadable mp3 file)

Lower Back Pain ExercisesFree Gift #5: Back Pain Treatments Reviewed – Audio ($29 value)
Ever wonder if a treatment might work for you or wonder why a certain treatment failed? Well, you’ll learn that and more when you listen to this powerful audio with Steve Hefferon, CMT, PTA and Dr. Robert Duvall, DPT. Listen as they review many of the available treatments and talk about the pros and cons, which situation they work best and more. (downloadable mp3 file)

Lower Back Pain ExercisesFree Gift #6: Stretching Secrets Revealed – Audio ($29 value)
Everyone knows now that flexibility is important, but how do you stretch when you’re in pain? Well, you’ll learn all the secrets in this audio interview flexibility expert, Brad Walker. You’ll learn about the different types of stretching, how you need to modify stretches if you have pain and how to get the best results in the shortest amount of time. (downloadable mp3 file)

Lower Back Pain ExercisesFree Gift #7: Sleep Like a Baby – Audio ($39 value)
I also know that for many people, the pain makes it difficult to get a good night sleep. That’s why I’d also like to give you a free copy of our Sleep Like a Baby special report which will not only help you understand all of the factors that affect sleep but it will also give you 8 ways to improve your sleep. Plus, you’ll also get access to our Sleep Like a Baby audio which will have you so relaxed you’ll have no choice but to sleep.

Lower Back Pain ExercisesFree Gift #8: “Lessons From Miracle Doctors” ($19 Value)
If there is one single book or resource I had to recommend to you to learn more about how to live healthy, this is it! This e-book is filled with over 180+ pages of powerful information and specific step-by-step strategies you can use right now and everyday to get and stay healthy… it’s one of the most comprehensive yet easy to read and understand books on the subject of natural health. It’s written by Jon Barron, the internationally recognized health and nutrition expert… and he’s the guy all the other experts turn to when they have questions. This is truly an awesome resource.

Don’t Decide Now…


Try The Lose The Back Pain System For FREE


This is possibly the most important investment you’ll ever make in your life.

I assure you that you’ll be able to use the things that you’ll learn in my system to not only reduce or eliminate your pain, but also finally get your life back.

This system will very likely be, the one that finally works for you, but I want you to be absolutely sure about it, that’s why I’M NOT GOING TO ASK YOU TO PAY FOR IT until you’ve had a chance to use it and see for yourself with your own eyes, exactly what it can do for you.

When you click on the button below, you’ll be taken to a page where you can try the Lose The Back Pain System for FREE for 30 days. You’ll also be able choose which video format you’d like (DVD, VHS or Online).

Watch the videos, listen the audios and read through the manual and I’m sure you’ll find strategies you can use RIGHT AWAY to reduce your pain quickly and most importantly, eliminate the underlying cause.

I truly want to help you put an end to your pain. I get emails every day from people just like you who are using our system to DRAMATICALLY improve their lives, and I want to help you too.

Click on the button below now to start free trial:

Lower Back Pain Exercises

Click Here to Start Your FREE Trial!

IMPORTANT: But please understand this offer is ONLY available right now. You will NOT ever be presented this opportunity again so I urge you to order right now. If you decide to pass on this now and come back later, not only will you have to pay the full price plus shipping, but you also won’t receive all of the special bonuses we are offering to you today.