BPS #020: The Best Back Pain Exercise In The World…

Hey guys, this is Robin Wakeham from the Back Pain Secrets podcast. And today I’m going to talk about the world’s best back pain exercise.


To give you a bit of a backstory about this. Uh, I’ve been working as a physical therapist for 20 years now. Most of you guys know that I injured my back pain, ice hockey, and my goal in life is to help 1 million people to heat their back pain without using dangerous drugs or surgery.


Over the past 20 years, I’ve, I’ve treated quite a few people with back pain and there’s one reoccurring theme constantly. I hear this question every day in my office. And on good days I can handle it. On bad days I get kind of irritated because most people, they just want a shortcut. They ask me, “Robin, I don’t want all this other Mumbo jumbo. Just give me the best exercise for back pain.”


“That’s the only thing I want. Give me that and I leave, you know, when I’ll pay whatever.”


And they’re trying to find this shortcut. And that’s it, I can understand if it’s the first time you, you have back pain, if you are young and you haven’t lived life for, a long time, you don’t have so much experience. But there are very few shortcuts in life guys.


Like everything in life, if you have back pain, especially if you had back pain for three months, six months, a year, something like that, it’s going to take some hard work to get rid of it. That that’s, that’s the truth.

And the best exercise for you if you’re in that situation is actually to do that. The exercises that you’re going to do need to be done repeatedly. Because there’s so many people that come in here, you know, they won’t bring the new training shoes.


They have a brand new nice men membership to the gym. They have all kinds of training apps, uh, on their phones. They get the suit, the calf, the personal trainer, they got all the gear. The problem is that they’re not doing anything. So what do you need to do?


If you’re serious about treating your back pain, first off, the first month, the first four weeks you need to hit the basics! And when you’ve done the basics for four weeks, then you can move on to do other stuff. But first off, you need to do the basic stuff.


So you might ask Robin, what the hell is the basic stuff then?


What are the basics?


It’s going for a walk every morning between 30 minutes to 60 minutes! Every day, seven days a week, first thing in the morning!


You get your coffee, you walk to work or join the weekends, you, go for a walk. If you’re not doing that, then you’re not serious about treating your back pain. I’m just saying that straight out.


Number two, you need to start standing up at your desk at work! Stand up. So you start off to do that for about 30 minutes and then you increase it over a three month period up to two to three hours. You might do one hour in the morning, one hour after lunch, and then one hour before you go home. You know, while you’re checking your emails.


These are two very easy things to do. Number three, you do some breathing exercises to calm your nerves, to calm your head and to get your body to relax. So those three things right there, need to be done!


Walking, standing up and breathing, it’s all free! It’s all free. It doesn’t cost you anything. And that could be one of the problems. What people are not doing are the basics because they didn’t pay for it. You know, it’s all free and it’s not a hell of a lot of people in marketing.


All this stuff around them to do but these are the basics, these stuff, those three things. That’s the stuff that has helped people during the last 100, 200, 300 years that have back pain, you know, and have kept it off.


All of which are useful so don’t send me any hate mail. If you have had big back pain surgery, been in a car accident and you’re not able to walk a half an hour, of course you shouldn’t do that. You should check with your doctor, your physiotherapist, blah blah blah. But the majority of you guys that have had back pain for three months, six months, a year and so forth and you’ve been trying all this different stuff, you know and it’s not working.


Go back to the basics and do the basics for four weeks. Then after that you can go to the gym and do light weight training. When I say lightweight training, I mean you go to the gym, you start off with the machines.


You’re not doing any like heavy stuff with the free weights and if you don’t know what free weights are and, if the machine training is that you go to the gym and you asked someone to show you. Usually there’s always someone at the gym when you pay for a membership, you had a few times to ask them questions and they will show you the machines so you don’t injure yourself.


You might do that once once or twice a week. But you don’t stop doing the basics. Walking everyday, standing up and doing some breathing exercises. So I hope as the days ramp up, okay, I got, I just need to get that off my chest because this, I see so many of my patients, my backhand clients, they mess up on this.


They’re not sticking to the basics. And the basics is the stuff that’s going to take you through this guys. I’ll talk to you tomorrow. And guys remember it just wants to be away from healing your back pain.

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Robin BackPainExpert

Physiotherapists & Back Pain Expert

Twenty years ago I was lucky to survive a serious hockey injury. In a sport where big men zoomaround on hard ice and solid wood sticks are slung furiously, a difficult back injury is what every player fears.
It took a long time for me to climb back to a normal life. But when I did, I was determined to spend the rest of his life helping back pain victims everywhere.
As a physiotherapist and back pain expert I have treated thousands of patients over 20 years, built a respected back pain clinic, created the site BackPainSecrets.Com and authored the book “Back Pain Secrets.”
Learn more about me here.