≡ Menu

Sit At a Desk All Day With Agonizing Back & Neck Pain And Need to Lose 20-30 Pounds?

My FREE guide & email course will show you the two things your doctor isn’t showing you about stopping chronic pain and losing weight if you sit at a desk all day.

4 (Rarely Used) Things You Can Do Right Now for Immediate Lower Back Pain Relief


Statistically, Back Pain Will Affect Virtually Every Person at Some Point in Their Life

***NOTE: Please use this information at your own risk. If you have a serious back issue do NOT do these and go see your doctor. I am merely sharing my own experience with what worked for fixing chronic back pain – when nothing else did.***

Around my early 20′s I got my first real desk job. I worked in a high school and spent 40+ hours a week sitting down in a chair tutoring students and substitute teaching in New York. Right around this time is when I learned a fun truth about sitting — it’s the fastest way to having a back that hurts like hell every day.

I had never previously had back pain in my life — I never had lower back pain, or shoulder issues, or neck pain, but suddenly I started having these pains simultaneously on the majority of my days at work. It didn’t always last long, but every day at some point I was experiencing discomfort in my spine.

Sound like you?

The worst part is that when you do get lower back pain, it seems so freaking hard to get rid of. You try adjusting your posture – still hurts.

You try rubbing it or massaging it or stretching out quickly — still hurts.

You try getting up and walking around — ten minutes later, it still hurts.

It’s incredibly frustrating.

Fortunately, for most of us (that haven’t had our spines injured in an accident or through misuse), the secret ingredient in fixing your back pain lies in one thing: Fixing our bad habits.

But  I know you need back pain relief right now. So this guide is the top 4 most helpful things I’ve found to alleviate some of the back pain you are experiencing.

I have used every single one of them on an almost daily basis for 2 years. I have tried everything, and these are by far the most effective short term fixes I have found. Like I said this list comes from experience, not a quick google search.

These actually work.

The truth about lower back pain

According to the NIH (National Institute of Health) lower back pain affects nearly everyone at some point in their life(!).

Lower back pain also:

  • Is something that Americans spend $50 billion dollars on annually in physicians visits and rehab
  • The #1 cause of job related disability
  • The #2 neurological health issue (headaches is #1)

Seeing as how back pain is such an ubiquitous problem, I was a little disappointed when I googled back pain relief, because this is the useless advice I got from just about every website.

Useless guides online to backpain: 

  • Surgery
  • See a chiropractor
  • Injections
  • Physical Therapy
  • Acupuncture
  • Herbs
  • Yoga

But here’s the problem – none of these things you can do yourself , right now (unless you do the usual quick fixes like Aspirin, Ice, Icy/Hot, etc.).

So here’s what I’m NOT going to tell you: I’m NOT going to tell you to go see XXX specialist, because that would be useless advice that you should already know. I am not a doctor or qualified medical professional. You should always be seeing them first.There are thousands of other websites telling you to just go see your doctor or a physical therapist. You know you should be doing that.

Instead, these are a few key strategies I’ve used to reduce the majority of my back pain on a day to day basis, but in my experience these are mostly short term fixes. Check out our epic guide to lower back pain relief to learn more about how I (and many others) got rid of most of my back pain on a daily basis.

4 Things You Can do Right Now For Lower Back Pain Relief

#1 Egoscue Method

I can not even begin to describe my excitement upon finding the Egoscue method.  The underlying premise is simple: you’re experiencing pain because of chronic inactivity which weakens certain muscles and tightens others, and the promise is true: it works. Famous celebrities and pro athletes have raved about it, and if you don’t believe me, just look at the Amazon reviews

I’ll go into much much more detail later, but for now, here are the exercises you should be doing (and the instructions):

For Lower Back Pain

A. Static back – Duration: 5-10 minutes

Static Back

Static Back

How to do it:

  • Lie on your back with both legs bent at right angles on a chair or block
  • You can just rest your hands on your stomach or lay your arms out at the side below shoulder level, palms facing up
  • Breathe from your stomach. Let the lower back relax.
  • Hold for 5-10 minutes

B. Static Extension – Duration: 1 Minute

Static Extension on the Floor

Static Extension on the Floor

For many of us, back pain is caused by the rounding of the back (flexion) from bad postural habits and sitting or slouching.  This exercise reminds the back how to extend properly.

How to do it:

  • Kneel with hands on the floor positioned under your shoulders
  • Let your back and head relax towards the floor
  • Let your shoulder blades come together, and make sure there is an arch in your back
  • Keep the elbows straight but shift your hips forward 6 to 8 inches so they are not aligned with the knees.
  • Hold 1-2 minutes

C. Supine Groin Stretch – Duration: 10 minutes per side

Supine Groin Stretch

Supine Groin Stretch

How to do it:

  • Lie on your back with one leg resting on a chair, knee bent at 90 degrees, while the other leg is extended straight out and resting on the floor
  • Make sure both legs are aligned with the hips and shoulders
  • The foot of the extended leg should be propped upright to preventing it from rolling to one side
  • Hold 10 minutes then do it on the other side

D. Modified Floor Block – Duration: 6 Minutes

Floor Block Stretch

Floor Block Stretch

How to do it:

  • Lie on your stomach with your forehead on the floor — your feet should be pigeon toed
  • Rest your elbows on books or blocks so that your hands are in the “don’t shoot!” position
  • Make sure your shoulders are level — breathe deeply and relax the upper body
  • Let your bodyweight naturally fall into the floor
  • Hold 6 minutes

The Egoscue method is one thing I’ve constantly revisited because it works so well. Pro athletes and many celebrities have used it to eliminate lifelong, chronic pain (even after decades). 

#2 Trigger points

The science behind trigger points suggests that many chronic pains in the body are due to tension in the musculature.  Trigger points are essentially the “origin” points of these pains, and the way to stimulate the relaxation of these points is deep (slightly painful) massage to relax the area.

The interesting thing about trigger points is that even though you think your pain may be coming from a certain area (e.g. your lower back or knee), vary rarely is that the case.  Usually somewhere in the surrounding musculature there is something going wrong, rather than at the site of the pain. This is called referral pain and is important to remember. The place hurting is often just collateral damage.

Generally you stimulate the points 5-7 times during the day, for about 30 seconds – 1 minute at a time. Many people report complete back pain relief after regularly using trigger points throughout the day.

Trigger points are a little tricky though because they take some practice to find.

How to stimulate the points:

  • When you find the point, it should be very tender and painful. Apply pressure using your thumb, knuckle, or tennis ball on a 7 (out of 1 to 10) pain scale.
  • Apply firm pressure in sliding strokes, like you’re trying to iron the area. Don’t just apply pressure and hold it still. Only massage in one direction.
  • Do 6 – 12 strokes per trigger point each session (don’t overdo it). Repeat 6-12x a day.
  • If you aren’t getting relief you aren’t stimulating the right points

Here are the points you are going to stimulate:

  1. Gluteus medius (middle-top of your butt)
  2. Deep Spinal Muscles (muscles running alongside the left of your spine) (Use a tennis ball)
  3. Quadratus lumborum (muscles coming from left to right around your back, under the rib cage) (Use a tennis ball too)

A. Gluteus Medius point (Watch this video first)

Point A

Gluteus Medius

Gluteus Medius

Point B

Gluteus Medius

Gluteus Medius

Point C


Gluteus Medius


Locating the Gluteus Medius trigger points

Locating the Gluteus Medius trigger points

Gluteus Medius Point

Stimulating Gluteus Medius Point With Fingers – Point B/C

How to find the gluteus medius points:

  • Find the top of your hip bone (on your side) and put your hand on the muscle just below it, in other words, put your hand on the side of your hip.
  • To locate the gluteus medius, shift your weight to one foot while you feel for a contraction just below the top of the hip bone. You should feel the muscle contract there which is basically the side of your butt (this is your gluteus medius)
  • Follow this meaty part of your butt around to the back — remember it’s just under your hip bone
  • Apply hard pressure with your thumbs and poke around until you find a super tender, painful spot. Then follow the instructions above for stimulating the trigger points

Video explaining how to find these points:

Stimulating Gluteus Medius Point With a Tennis Ball (Rub Against Wall or Lay Down)

Stimulating Gluteus Medius Point With a Tennis Ball (Rub Against Wall or Lay Down)

Using a tennis ball on the gluteus medius spot:

  • You can also use a tennis ball and rub against the wall or lay on the floor, to stimulate the gluteus medius spot and apply firmer pressure and give the hands a break
  • The gluteus medius point is usually around belt level, but it obviously depends how high or low you wear your pants. Just look for the soft fleshy top part of your butt (under the hip bone) and start applying hard pressure — you’ll find a tender spot.

B. Deep Spinal Muscles

Deep Spinal Muscles Trigger Points

Deep Spinal Muscles Trigger Points

How to find/stimulate them:

  • The deep spinal muscles are basically all the muscles running alongside the side of the spine. They are easy to find and stimulate.
  • Grab a tennis ball and put your back up against the wall. Put the ball so it’s placed just to the left of your spine, where there is a meaty muscular portion.
  • Rub your back up and down the wall applying hard pressure with the tennis ball. Remember, it should hurt ;)
  • Make sure that you’re not applying pressure on the spine itself

C. Quadratus lumborum 

Quadratis lumborum

Quadratis lumborum


Quadratus Lumborum Point

Quadratus Lumborum Point

Stimulating Quadratus Lumborum By Pressing Against Wall With Tennis Ball or Laying Down

Stimulating Quadratus Lumborum By Pressing Against Wall With Tennis Ball or Laying Down


Here’s how you find/stimulate it:

  • The quadratus lumborum is pretty much where you think about your kidneys being.
  • It’s located right under your ribcage (between the rib cage and hip bone — see above) , and has a portion in the front of your body and back.
  • To stimulate these points, either use your thumbs like above, or use a tennis ball and roll horizontally — from the back of your body to the front, left and right. Not up and down.
  • Basically place the tennis ball right under your rib cage on your back, and then apply pressure from left to right, horizontally.

#3 Self Myofascial Release

Foam Roller for Myo-fascial Release

Myofascial release is basically personal deep tissue massage. Most often a person will use a foam roller because it’s an easy way to apply lots of pressure to an area and gently roll out areas with high amounts of tension.

Myo-fascial release falls into the category of deep-tissue massage or even trigger point therapy, meaning that the person will roll until they find a tender area, and then massage the area for 30 – 60 seconds before moving on.

Research has shown that massage and the use of pressure points (in combination with joint manipulation, exercise, and relaxation therapy) is effective for both acute and chronic lower back pain.

But then again you probably didn’t really need to hear that — we all know how good it feels to lay down and have someone walk on our back when it’s killing!

If your back is killing you, there are four places you should sit down and give yourself some myo-fascial release. You can either use a foam roller at your gym, buy one on Amazon, or use a tennis ball or even a baseball bat with a pillow over it. Get creative.

3 Places to Use Myo-fascial release – Time Required: 6 Minutes

A. Hip Flexors & Quads

Many people are told to stretch their hamstrings if their back is hurting, claiming that the hamstrings are what’s tight. In reality, it’s often the hip flexors that are the underlying cause — once you stretch the hip flexors they will release the tension on the hamstrings.

The reason for stretching these areas is that when they’re tight, they alter the curvature in your lower back (which is crucial to keeping the weight evenly on your spine).  Tight hamstrings or hip flexors will pull your pelvis out of proper alignment.

Hip Flexor Self Myo-Fascial Release Stretch

How to do it

  • Get yourself in the position in the image above, and then slowly roll forward up to your waist until you find a tender point.
  • Once you find a tender point, leave the foam roller there for 30 seconds, or very very slowly roll back and forth for the same duration
  • Make sure to roll both near your groin (up where the top of your leg meets your hips — the hip flexors), as well as the length of the leg to stretch out the quads
  • Duration: 30-60 seconds. 2 sets.

B. Lower back / Thoracic Back 

Self Myo-Fascial Release For The Back

Self Myo-Fascial Release For The Back

How to do it:

  • Lay down with the foam roller in the middle of your back and then gradually roll it down to your butt, and up to your neck
  • Focus on the area closer to the butt — where the gluteus medius trigger points are, the top meat of your butt
  • Pause at tender areas for 30 – 60 seconds, or roll them very very slowly
  • Duration 30-60 seconds. 2 sets.

C. Hip Adductors

Stretching the hip adductors will help relax the muscles that are attached to the hips, which will remove some of the strain on the lower back when sitting/walking/doing athletics, and will help restore the natural curvature.


Self Myofascial Release for Hip Adductors

How to do it:

  • Pull your leg out at a 90 degree angle, and roll along the inside of the leg. You are relaxing the adductor muscles which pull the legs together — they are often tight and keep the hips tight because we keep our legs together all day in a seated position.
  • Roll along the length of the inner leg, and if you find a tender spot either pause, or roll very firmly but slowly.
  • Duration – 30-60 seconds. 2 Sets

#4 Static Stretches

Static stretches, like those done in Yoga, can be a fantastic way to alleviate lower back pain for two reasons: #1 you’re relaxing areas that are constantly experiencing tension and getting more blood flow to them, and #2 you’re lengthening areas that grow stiff and shortened from lack of daily use.

For those of you that sit 40 hours a week, doing these regularly will help immensely. Many of us slump our lower back throughout the day which puts improper pressure on the lower back. There should always be a curve in the lower back, and putting a pillow or lumbar support will reduce back pain and even referred pain in your legs or surrounding areas.

A. Hip Flexor Stretch

Static Hip Flexor Stretch

Pretty self explanatory, we all did it in gym class.

The only difference here is that you should be focusing on the feeling of your hip flexors stretching — and not much else. Your hip flexor is the vert top part of your leg right where it connects to your hip.

How to do this properly:

  • Keep your back straight
  • Focus on pushing the back leg up — you’ll feel a harder stretch in your hip flexors
  • Flex your butt and clench your abs
  • To make this more difficult and more of a stretch, you can lean your upper body away from the back leg. So if it’s your left leg that is elongated at the back, face your body right.

B. Runner’s Quad Stretch

Runner’s Quad Stretch

How to do this properly:

  • Keep your back straight
  • Clench your butt muscles hard 
  • Focus on the feeling of the top part of your leg stretching (the hip flexor). You’ll also feel it all the way down near your knee if your quads are really tight
  • This will help restore the natural curve in the lower back because tight quads and hip flexors pull the pelvis out of alignment

C. Child’s Pose

Child’s Pose

Do it because: It will help stretch out the upper and mid back, as well as open up the hips a bit.  It also feels relaxing as hell.

Duration: 30 seconds, 2 repetitions.

D. Pigeon Pose

Pigeon Pose

Do it because: It will stretch out those tight hips and your hamstrings.  To make it easier, keep your foot more vertical (facing down). To make it harder and feel a deeper hip stretch, try pulling your foot out higher and more horizontal.

Duration: 30 seconds, 2 repetitions.

FREE Back Pain Report

BAck Pain Report 3D Cover PngSnag this free back pain report here.

It will show you step by step:

  • The exact exercises to do for immediate, short term pain relief
  • The exact step by step exercises to do to fix your posture in daily life
  • Why you have back pain (and why your caveman ancestors probably didn’t)
  • More tools and resources that you can use at home to fix your own back pain

Next in the Back Pain Series (& Other Resources)

Two books that I constantly go back to over and over (that I reference here ALL the time), that I recommend checking out:

pain free#1. Pain Free: A Revolutionary Method for Stopping Chronic Pain

#2  8 Steps to a Pain-Free Back

The vast majority of us will have back pain in our lives, but most of us luckily will only have it for a short period of time before it will resolve on its own.

The above four things that I recommended are things I have personally used on an almost daily basis for 2+ years. They work.

Ultimately, fixing chronic back pain (for good) is more of a way of life (See below for how I fixed my pain free backchronic back pain forever). But for now, if you’re sitting a lot on a daily basis make sure to get up regularly — every 45 minutes or an hour — and do a quick couple stretches, the egoscue method or trigger points. It will save your back.


*** Read part 2 and part 3 for fixing chronic back pain ***

Part 2: Why Cavemen Never Had Back Pain

Part 3: The Truth Behind Lower Back Pain




Images: Back Pain – Dr Todd Cremeans, Foam Roller – Russelsteve, Hip Flexor Stretch, Hip Flexor Girl, Quad Stretch and Pigeon Pose- RachelV2007, Child’s Pose – Allthatmel, Downward dog – Expertvillage


  1. National Institute of Health - Low Back Pain Fact Sheet
  2. Pain Free – A Revolutionary Method for Stopping Chronic Pain (Amazon)
  3. Trigger point images from The Trigger Point Therapy Workbook - Davies et al.
  4. Massage for Low Back Pain – A Systematic Review – The Cochrane Collaboration 
  5. NASM Essentials of Personal Fitness Training
  6. A Comparison of the Effects of Two Sitting Postures on Back Pain Spine, Volume 16 Issue 10- Oct. 1991 

Get Your Free Starter’s Kit (Click Me!)

84 comments… add one

  1. Great article! I got here through a link in Weed’em & Reap and I’m glad I did. I will definitely sign up for future articles.

    I’m familiar with most of the stretching exercises at the bottom of this article because I do them after lifting weights.

    As I started reading the back exercises, I realized I knew them from reading “Pain Free” from Pete Egoscue. I don’t have any back problems but since I do sit quite a bit working on my computer, I will have to include them in my regular daily routines. The pictures are really helpful in explaining how to get into the positions.

    1. Hey Lisa !

      Thanks for stopping by :) . Incoporating some stretches after lifting weights is an awesome idea.. something that took me a long time to realize. I think if there could ever be an “ultimate workout plan” for the modern human it would include just those two things – lifting weights, and stretching.

      I’m glad someone else is familiar with “Pain Free” — not many people are, especially those who need help. Hope it helped!


    2. Hi Lisa,

      Just curious, have you included them in your daily routine? How have you been doing?

  2. So glad you emphasized stretching. I had back pain but only on my lower right side and stretching was the key. I even started a website about all the things I found because it was so obnoxious going through it.

    Nothing spammy, btw and I am real life person. haha. (I re-read what I wrote and it sounded spammy).

  3. Hi Alexander. Could you please explain why the deep tissue spinal release is only done on the left side of the spine and not the right also. Thanks.

    1. Hi Eric!

      Sorry about that, these exercises should be repeated on both sides. Just for time and simplicity’s sake, I only demonstrated them on the left.

      Hope that helps!

      Shoot me an email if you have any other questions.

      – Alex

  4. Alex, I have a question for you, (and maybe I missed it), could I lay on my back with a tennis ball under me on either side of my spine and then roll?

    Could I use two tennis balls, one on either side? I travel a lot and tennis balls would be easier to bring than that long roller thing. Thanks for all the great info.

    1. Hey Kyle,

      Yep! Absolutely. Lots of people use tennis balls for self myofascial release or trigger point therapy. Great way to be mobile and still massage those tender areas.

      Hope that helps .

      – Alex

  5. simple, clear and practical advice, presented very well. thanks

    1. You’re very welcome :)

      – Alexander

  6. Love your site, Alexander! I’ve had quite intense lower back pain for a couple of days now and your article sure is spot on. Stretching the way you describe used to be a constant factor in addition to my daily yoga practice. Nice reminder to get me back into the spirit of things again!!!

    1. Hey Manuel,

      Awesome, I’m glad you liked it and it helped! Egoscue method and trigger points have been LIFEsavers for me. Definitely keep me posted with how your back is doing !


  7. I’m so glad I came across this site!! I have been out for 4 days now with chronic back pain. It is ongoing problem for me caused from an injury when I was younger. But it is happening more often and I am looking at more ways to prevent it. The tips you have provided are fantastic. Thankyou!

    1. Hey Brenda,

      Awesome, I’m glad you like it :) Shoot me an email if you ever have any questions.


  8. In excruciating pain i work at a net cafe 2 nights back i’d been sitting in an akward position and when i got up i eperienced very intense lower back, it feels very centered inside the spine almost the pain is so bad it feels as though my balls are getting squeezed any ideas???

    1. Hey David,

      Have you been checked for bulging discs, herniated discs, or even hernias?

      – Alex

  9. i am 71 years old and am having pains in the lower back– i found your site on google, and have started(yesterday) doing your first 4 exercises, as i am not flexible enough to do all the ones like the “downward dog”etc, but i must say that i have had almost immediate relief. only did them yesterday and again today. I will be looking at going further and will keep you posted on my results.. Thanks, you have helped take some of the pain away.

    1. Hi Kevin,

      That’s awesome, I’m happy to hear that they worked for you.

      The yoga stretches can be tough, just ignore those for now. I would focus on the Egoscue method, and then do some self myofascial release if you can swing it.

      Thanks for stopping by!

      – Alex

  10. I suffer from lower back pain after a three day hospital stay. I hope to try out the Egoscue Method but will need assistance getting off the floor. I like your site.

    1. Cheers Kurt! Let me know how your back is doing, okay? You can email me if you have any questions about it.

      – Alex

  11. wow these are great tips, i have another, have SEX!

    Just take it slow and easy and before you know it the lower back and all muscles related to it feel relief.

    1. Sure, pounding on the herniated discs and compressed vertebrae gives great relief…

      1. Hi Aubergine,

        Why are you pounding on herniated discs?

  12. Hello
    I am suffering from hip and lower back pain at a time. i am actually a bike rider and in our country the roads condition are very bad…even now i m feeling so much pain while sitting in my office..it gets better if i stand up
    my age is just 30 now i m very much concious why i m having this issue.
    Pl guide me and show some more visuals or Video links pleaseeeeeeee

    1. Hi Sid,

      Can you tell me more about the hip pain? When does it hurt? Where specifically? Which side is the pain?

      – Alex

  13. Hi. My pain is different.. it pains when bend backwards. All these execises hurts. Kindly suggest me something.

    1. Hi Waleed,

      Laying with your back on the floor flat aggravates your back pain?

      – Alex

      1. Lying on the floor (or even in bed at night) flat on my back kills my lower back during a flare up. The best relief I get is bending my knees with the soles of my feet flat on the floor. The only problem is: I cannot sleep like this and it seriously effects my sleep when I have a flare up. My aching back is my alarm clock and it begins to stir only six hours after I’ve laid down at night.

        What can I do??

        Seems like you know your stuff, so I would really appreciate some professional insight. Especially since any regular MD would simply offer pain meds or muscle relaxers. Trying to keep it natural!


  14. Thanks for posting such a great article! I’m only 31 and have already had two back surgeries, the most recent being a spinal fusion that I recovered quite nicely from. I was finally back to doing the things I’ve wanted to do and even found a new love of outdoor adventure sports. But those bad habits are very difficult to break and after being back at work for eight months (and sitting 9 hours a day) my back pain has returned with a vengeance. I bought a foam roller after watching an episode of Dr. Oz on the MELT method for pain relief. I love that you’ve highlighted the use of myofascial release by using the foam roller as well.

    Bottom line, I couldn’t agree more that lifestyle has EVERYTHING to do with your back pain and no amount of medical intervention is going to save you from your own bad habits. The better we are to our bodies, the better our bodies are going to be to us! :)

    1. Hey Kim,

      Awesome, I’m glad you’re finally finding some relief for your pain :) How is the MELT method? I’ve seen it myself and would love to try it out.

      - Alex

      1. I really love the theory behind the MELT method and it’s really easy to do. I do find that I’m able to release a lot of muscle tension in just seconds, it’s pretty amazing. I would caution however, that if you’re experiencing a lot of pain, especially nerve pain, to add exercises one at a time, that way if something aggravates your symptoms you know exactly what it is. By doing this, you won’t feel the need to discontinue your entire regimen. Movement is the best medicine!!

  15. had the long foam roll thing and put it to use after seeing how to on your site. It really started to help. Also knew about the points around the pelvis but I was not approaching them correctly. I am using your method now so we will see how it develops over the next days. many thanks for your site.

    1. Hey David!

      Awesome, I’m so glad you saw some improvements after using it. Let me know if you get confused or have any questions !

      - Alex

      1. Thanks.for.quick response.
        4 Tips was amazing.
        YOU are ….aawwssoomme

        1. You’re welcome Srini, let me know how your back goes :)

          - Alex

  16. Hi Alex !
    Thanks for your nice article. I send you a link that will probably interest you.



  17. Hey Alex –
    Great article. I happened upon it when I was planning my session with a client with low back pain. Getting back movement really is key – so many people spend their time bracing in fear of aggravating the pain. Then they develop patterns that are hard to let go of – I will definitely send him to this page to keep up his motivation. The “trigger point” massage is spot on, your going to put me out of business!

    1. Hey Christine,

      Absolutely agree – it’s SUPER tough regaining that range of motion because of the inherited bad motion patterns, and the fear of aggravating it. It takes so much maintenance work.

      Haha no need to put you out of business! Just send people here if they want extra homework ;)

      - Alex

  18. Thanks for these tips! as with most event photographers we carry around 2 heavy professional cameras and various lenses for long periods of time and which puts a strain on the lower back and I end up with a stiff painful lower back the next day. I tried these tips and they provided immediate relief!!! incredulous! so glad I discovered your website and methods! Thank you for posting these.

    1. Hey Natasha,

      No problem :) Always happy to help.

      - Alex

  19. Hey Alex, I am a 43 year old male and have been having back pains for a few years now. I though it was because i was over weight. I am still 6’2″ tall, but I used to weigh 285 lbs. I now weigh (fluctuate actually) between 215-225 lbs. Sometimes getting out of bed in the morning has only been by literally rolling over letting my feet hit and pushing up (because the pain was so bad). I have been Taking your advice and trying to do The Egoscue method and the Yoga. It has helped some, I no longer have to roll/push out of bed. Some of the yoga is a little hard on my joints, but the stretch is good (still haven’t been able to do the downward dog, don’t know if it’s my weight or my balance) and helping me. Anyway you can do a video of the tennis ball roll? Not really sure how this is being accomplished AND keeping your posture correct/overcompensated for it to work. Once again THANK YOU! For even posting and having this site. I still have back pain but it literally is 50/60 percent better.

    1. Hi Joe,

      Awesome I’m glad to hear your back is doing a little bit better.

      For now I would just focus on Egoscue method and doing some trigger point therapy/myofascial release. Any chance you have a baseball bat you can put a pillow over, and then roll over the problematic areas near your back?

      And yes, absolutely I’ll put in some better videos doing the tennis ball roll. I had a hard time showing a good visual the first time around but I’ll find a way to make it show better on camera.

      - Alex

  20. Hello, I have L5-S1 Bulging disc,, my Gluteus hurts like hell!!! with some leg weakness,,,, Kindly suggest me something. thanks.

    1. Hi Randa,

      Have you seen a doctor first about your bulging disc? What did he/she say?


      1. Yes I’ve see a doctor, he said to strengthen my back, but when ever I start walking or swimming the pain comes again, do you think the reason is because my muscles are still very weak?

  21. Ironically I just ordered the two books you mention here. I was surfing the web after I ordered them and happened across your website and was impressed to hear your accolades of these books and methods. I have some DDD and foreminal stenosis at L4/5 along with posture issues (office type job). As Kim mentions above, breaking bad habits and the need to learn how to take care of our bodies, I too feel the healing and strength to my back will be through what I learn in these books, as well as what you have on this awesome website!



    1. No problem Bill! :) Let me know how it goes as you work through these two books. Shoot me an email if you have any questions !

      - Alex

  22. Some excellent exercises for back pain. You have a great web site. Thanks for sharing

    1. No problem June :) I hope it helped!

      - Alex

  23. Hi Alex,

    So glad I stumbled upon this when researching lower back pain stretches. I have been doing these stretches nightly for about 3 days now and my back feels so much better! Glad to know the reasoning behind pain in the left side of my spine. THANKS!!!

    1. You’re welcome Sarah! I hope it helped.

      - Alex

  24. Hi, just wanted to say thankyou. Stumbled across your site yesterday, after 10 days of agony, not being able to bend, sit or hardly walk. Much better today after doing exercises and self massage. Wonderful!!! Can’t thank you enough.

    1. Hi Annette,

      You’re very welcome, keep doing them and let me know how it goes :)

      - Alex

    2. Hey Alex,
      Great guide u have here !! I have had a sedentary life-style, desk-job for 4 yrs now(yeah i am a geek). Since a year I had back pain once a month or so. In such a case if i go to running/gym if felt better. This July i had a minor knee surgery and i was on bed for 1 month and started walking again. Couple of days back i stretched too much in office like 4-5 hours on the chair straight without taking break. Since then I have back pain/ discomfort in my back. I have tried stretching, swimming, brisk walking, mild exercises, massage etc. I started trying your method but then I realized that if i lie down flat on the floor, my lower back is not completely relaxed so, I feel mild unease while doing static back and static groin stretch.Should I anyway do them? Also, could you please explain a good standing up posture ?

      Thank you,

      1. Hi Ankit,

        Avoid anything that causes discomfort. Have you checked with your doctor to make sure nothing serious is going on?

  25. When I lye flat on my back and press on certain areas I get a shooting pain in my lower back and the pain even radiates around my side and abdomen. Not sure if I should start your exercises, see a chiropractor or rest for a time. I have pain even when I’m at rest.
    Thank You,

    1. Hi Carol -

      Please see a doctor and do not do these exercises – if you have a serious issue you should be regularly seeing a qualified medical professional.


  26. Hi Alex,

    I woke myself up this morning by turning in my sleep and a shooting pain in my upper back on the left side next to my spine. I can feel the pain radiate up my neck to my head/left ear and down through my left arm. None of the lower back exercises seemed applicable and I don’t really think I could get into those positions right now. Im hoping some ibuprofen and heating pads will do the trick to at least get me up out of bed but I was wondering if u had any good upper back exercises. I’ve done the balls on my upper back for soreness when working out and they usually work with consistent long term use. I was wondering if you had any for more immediate relief?

    This is my first time to your website, by the way, and I think it’s great!


    1. Hi Mariah,

      Yeah, sounds like it’s more of a thoracic issue, esp. if both your upper back and neck are hurting.

      Do these exercises (it’s for upper back and neck pain): http://modernhealthmonk.com/neck-pain-and-shoulder-pain-upper-crossed-syndrome/

      Let me know how those go, okay?


  27. I am a 22yr old female. I started weight around November last year. My goal being to increase the size of my gleuteus maximus.
    The exercise i performed included squat,butt bridge,lunges,hipthrust,deadlift. I had great results ,around late december i started having mild lower back waist pain and by febuary it got worsed.
    I stoped working out and went to see a doctor who told me not to worry that i will be okay in weeks, a month passed and no improvements still, i went back and he prescribed some muscle relaxant and pain relief drugs, it helped a little but whenever i stop the pain comes back. I went for xray and the re
    sult says my spine went concave a little to the right(scoliosis) owing from severe muscle spasm. And when the pain started it was at my left lower back then in 2 months the pain shifted completely to the right lower back, and no more pain in the left.
    Another doctor i visited said is a sliped disc… I don’t know.
    Two month ago the orthopaedic doctor told me to go for physical therapy which i did while on some drugs too but all to no avail.
    Lately the pain have been shifting on a daily basis from left to right and drugs seem to be having very little or no effect to relieve the pain. I don’t know what to do, most time i break down and start crying as the pain can get very very painful and causes me to be depressed. Am too young to be experiencing this please help me in any that you can on what to do.
    *** i found out that i lifted too heavy and use bad form that’s why the pain came about.
    I eagerly hope to hear from you.

    1. Hi Judith,

      Did the doctor confirm you didn’t have something serious like a herniated disc? Check with your doctor first – if they confirm that nothing serious is wrong, start with the Egoscue exercises and see how it goes.

      Keep me updated with your progress !

  28. Hi Alex!

    Thank you soo much for your quick response to my back issue. I implemented the exercises you recommended and they worked! I was surprised when you mentioned that it might be a neck issue since the pain originated in my upper back but you called it correctly. Once I worked the kink out of my back I realized my neck was the real culprit. I’m bookmarking your site right now.

    Thanks again!

  29. This is such a helpful article! I’ve been having lower back pain for a few weeks now. Everyone keeps saying just go to the Chiropracter or Physio but no advice on some daily exercises to do at home and help with every day comfort! I’ll now be incorporating these into my morning routine in the hopes of ridding this back pain!

  30. Hi,
    Just wanted to say thanks,my back was killing me,I got almost instant relief from your pressure point exercises.
    I can move again!

    Many many thanks

    1. You’re very welcome Phil :)

  31. Hi I was wondering if you could help me, my problem is when I walk my lower back starts hurting. I know I have arthritis but this has suddenly got worse over the last year. I think the chiropractor made this worse. It feels like my back locks up, and its moves up my spine round my waist/hip area I am getting so depressed living on pain killers. Can you recomend some exercises for me as I cannot stand this pain. Waiting to see a pain doctor. Many thanks pat

    1. Hi Pat,

      Check to see if you have lower crossed syndrome. Pretty common to get lower back pain when walking if you do. This will help you figure out if you do – and how to fix it.


  32. New job, more sitting. 2 weeks later, lower back pain. I thought a good, long night’s rest laying down would fix things. After sleeping in late today, no go. Decided to Google for help, found your site, and feel like a million bucks! Pain is gone! Thank you so much!

    1. No problem Margaret :)

  33. Instant relief. Thanks!

  34. Holy crap, thanks. Back pain resolved! Thanks!

    1. No problem Jonathan! You’re welcome :)

  35. Excellent article – thank you! It’s currently 4am and I can’t sleep due to lower back pain and a horrible cough :( It feels as though my lower back has seized up and is totally solid.

    Would these techniques work for pain caused/worsened by coughing??

    I have had lower back pain on and off since pregnancy 2 yrs ago but this cough is making it worse :(

    I’d be grateful for your thoughts

    1. Hi Helen,

      If it’s due to coughing, most likely not – but you might want to try the trigger points and see if those provide relief.

      - Alex

  36. I’ve been having lower back pain for years now… I’m going to be 31 in a few weeks and I have to say that I always dread getting up in the morning because my back is always sore. Thanks for providing these easy to do exercises. Can’t wait to try them out!

  37. HI Alex

    I have a very old quad bike injury in my lower back on the left hand side. I never took care of it properly and it hasn’t bothered me in years. I work in IT now and am thus forced into a desk all day. Recently my lower back and hip on the left have been giving me so many problems. I have taken anti inflammatory’s(I do not want to become reliant on them), been to physio, acupuncture and had dry needling done. I am only getting temporary realise and more and more frustrated. I battle to sleep at night and can’t stand for long periods of time. My left hip pops in and out and the whole area around it as described above by you is very knotted and tender. I have been doing all the stretches advised by you and many others, however I would like to know what forms of exercise can I do in the gym? I am worried about further aggravating my injuries but I am so frustrated with not exercising and picking up weight. I really hope you can help me.

    Many thanks

    1. Hi Heather,

      Try the foam rolling I recommend here: http://modernhealthmonk.com/desk-pain-relief/

  38. Hi there,

    I was in a car accident just a little over a year ago… ever since then I have had major issues with back pain. I was extremely active prior to the accident (volleyball player, in the gym 4x a week, hikes all the time, yoga, etc)… then all of a sudden that came to a lurching halt as all the healthcare professionals I saw advised me not to do activity.. I thought it was odd, but they were the professional and I wanted to get better, so I reluctantly followed orders. As I mentioned, it has now been over a year, and things have only gotten worse. I get pain shooting down my legs on a regular basis, and also get back spasms several times a day… It is quite debilitating. I am now seeing a new family doctor who is telling me to get back into working out, but it is extremely difficult as I cannot even go for a 10 minute walk without severe back pain. I have been for physio, chiro, massage therapy, IMS, and even to a specialist… the works. Nothing has gotten better. I’m at the point where I don’t know how to fix it, so that I am able to have a normal life again. Any help would be much appreciated. I’m at my wits end with this.
    Thank you.

  39. For someone who says they don’t recommend yoga, there’s an awful lot of yoga in your guide… Specifically: the things in that so-called Egoscue Method are the same things I do in yoga class every week.

  40. Hi Alex,
    I’m in a desperate situation with back pain right now. I’ve had mid back pain (not going too low into the lower back) only when I sleep! Its not the mattress as I changed it and slept on couches, other mattresses, everything. Its been almost nightly since August last yr, at this point I half got used to it and just toss and turn waking every few hours each night. I had an xray and it doesn’t show much. Had a PT eval and they can’t reproduce the pain in the day. Waiting for doc to hopefully send me for an MRI. The other day I slept at my mom’s on the couch and woke up not feeling the mid back pain because there was sharp spasm pain on my lower back. This lasted all day yesterday and today. Each time I try to get up from sitting position or sit down from standing position, it is excruciating pain. It seems to be a little more towards the left side but concentrated on the middle/left lower back. I can’t even lift my legs to cross them while sitting cause it triggers more pain. I’ve taken advil and it doesn’t help. Tried a heating pack earlier while studying. I’m going to try your stretches now, probably not the bending back one since just attempting to stand up straighter or walk more sends shooting pain. Tomorrow I’ll be working all day but standing. Hopefully sharp spasm pain won’t suddenly come out then I’ll be frozen and yelling ouch. I’ve always had a strong back by the way. Used to be on a competitive paddling team, ran two marathons, and triathlons. Unfortunately I went back to school for a change in career and it leaves me no time to do any extreme exercise like I used to. I still swim consistently twice a week. Out of shape, yes a bit, but not enough to have horrible debilitating pain out of the blues? If you have any thoughts or suggestions, please email me. Thanks so much! Julie

    1. Hi Julie -

      Have you tried putting a towel or thin pillow under your lower back when you sleep?

  41. I just did the Gluteus Medius massage and the tightness in my lower middle started pulsing, the muscles started relaxing immediately. I will follow the rest of your suggestions, they appear practical and not expensive to do. thank you.

  42. Hi Alexander nice to meet you and I have one question if I do the excersize is the pain going to go away immediately or its going to take a while

    1. Hi Alberto, for some people it works right away. Try it!


Leave a Comment