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:

  1. Have you been diagnosed with non‑specific lower back pain?
  2. You do not have other joint pain except the non-specific lower back pain? (other joint pain may affect the effectiveness of this exercises)
  3. Is the pain central or one‑sided, sometimes radiating from the buttock to the leg?
  4. Do you have moments during the day where the pain reduces or disappears?
  5. Is getting out of bed the most painful, improving once you start moving?
  6. Do heavy activities (lifting, gardening, etc.) often trigger another episode?

Step B. Learn the exercises

Step C. Seven-Day Progress Form

Submit the form after completed the exercises in seven days or when the pain is subsided.  Click this link for the Seven-Day Progress Form. This provides a clear indication if the exercise is suitable for you and whether you can do the same exercise when you have another episode in the future. Please submit the form as this also essential for providing evidence to justify a future clinical trial. I committed to review your form and may provide my opinions.

Seven-day progress form