Lower Back Pain Relief in Seven Days - DIY stretching exercises
I lived with non‑specific lower back pain for thirty years. Over a decade ago, I developed two simple stretching exercises that allowed me to manage my pain without medical treatment. It’s do-it-yourself (DIY) and no medication or apparatus is needed. Although similar exercises now appear on social media, I had already been practising these exercises long before they became popular.
I shared the method with four close relatives over the past ten years — all experienced pain relief within seven days. Their results suggest these exercises work for most, though not all, cases of non‑specific lower back pain. I have no medical qualification and these exercises is for educational purpose and you need to seek formal medical advice.
Get Started
Step A. Eligibility questionnaire – self-assessment
Step B. Learn the exercises.
Step C. Seven‑Day Progress Form – for tracking how you progress in Seven Days.
Step A. Eligibility questionnaire – self-assessment
If you answer “Yes” to all the following questions, these exercises may be suitable for you. Otherwise, please do not proceed until you meet the assessment criteria.
- Have you been diagnosed with non‑specific lower back pain?
- Is the pain started from one side of your lower back, then radiating from buttock down to the leg?
- You do not have other joint pain except the non-specific lower back pain? (other joint pain may affect the effectiveness of this exercises)
- Do you have moments during the day where the pain reduces or disappears?
- Is getting out of bed the most painful, improving once you start moving?
- Do heavy activities (lifting, gardening, etc.) often trigger another episode?
Step B. Learn the exercises
Step C. Seven-Day Progress Form
Submit the Seven‑Day Progress Form after you have completed the exercises for seven days, or earlier if your pain has already subsided. Click the link below to access the Seven‑Day Progress Form. (also available in the Contact page)
Your responses help determine whether these exercises are suitable for you in the long-term during future episodes. They are also essential for provding evidence to support a future clinical trial. I am committed to reviewing every submission and may provide general feedback based on my own experience.
Important: The form asks about daily changes in:
- Pain location
- Pain level (how severe it feels)
- How many times and sets of exercises you performed each day
Please drop down these details daily while doing the exercises, then enter all information at once on the final day.
The form covers seven days only because, unless the exercises were performed incorrectly or are not suitable for your condition, the pain should resolve within seven days.