#1 Most Dangerous Stretch For Your Lower Back:
Never Do This…

Why The Most Common Stretch Given By Doctors is Horrible for Your Lower Back

By Injury Specialist & Kinesiologist Rick Kaselj, MS

The #1 worst stretch for your back is the Double Knees to Chest.

This is a very common stretch and a lot of the time it is recommended to people who have back pain.

People who perform this exercise bring their knees towards their chest and really pull with their hands to get what they think is a good stretch but in reality it is hurting their back. Plus they might even bring their heads up off the floor which causes more damage to their back.

With this particular stretch, what it ends up doing is it puts a high load and stress on the lower back because your back flattens out.  Whenever this particular movement occurs, it increases the risk of injury.  Even worse, it drastically increases the risk of re-injury, which is why you want to avoid this movement at all costs.

Do This Instead from the New Fix My Back Pain System…

What we can do instead of the Double Knees to Chest Exercise is the Cat and Dog Stretch.

To perform this stretch, start by getting into a 4 point position.  Then drop your head and round out your back like an angry cat.  Focus on rounding up through that mid back. Then in a slow and controlled manner, lift your head up and drop your stomach. Remember to keep your arms straight.

The cat and dog stretch is excellent when it comes to working on improving mobility through the hips and movement throughout the whole spine.

When it comes to your lower back, there are specific movements that we need to improve. One of the movements is mobility of the back, especially the mid back.  A lot of times in that mid back, people end up being really stiff and they need to improve that movement in order to decrease the stress in the back.

You would do this particular stretch for 1 set of 5 repetitions and then you can progress to 10 repetitions.  Now that you know how to perform this stretch, you will have a great way to alleviate some of the pain in your back.

“But I’ve Been Doing Harmful Stretches for Years!…
…Now What?”

If you’ve been doing some of these harmful stretches for years and have any degree of back pain don’t feel totally frustrated.  I have teamed up with Critical Bench to publish a quick & easy 10-minute pre and post workout routine you can follow to reverse any damage that may have been caused.

Dealing with back pain in general even if it’s mild most often times involves endless cycles of appointments, investigations, stretching and strengthening.

After having hundreds of my clients go through this run-around, with minimal success, it has led to the creation of the BR3 Method which is based on one key concept: Reshaping your lower back from a painful lower back  to a pain-free lumbar spine, which I’ll tell you more about on the next page.


  • If you are not serious about getting rid of your back pain and prefer to live in pain for the
    rest of your life, then this is NOT for you.
  • If you are only looking for a solution to the symptoms instead of the root problems of
    back pain, then this is NOT for you.
  • If you are still looking for a solution to back pain from the doctor then this is NOT for you.
  • If you are looking for some miracle medication drug to eliminate your back pain and
    get you back to pain free workouts, then this is NOT for you.

However, if you’re ready to take control of your pain or avoid it altogether and what you’re currently doing isn’t helping, you’re in good hands.

I help athletes and and serious fitness enthusiasts get back to what they have a passion for instead of telling them to stop training and avoiding what hurts.  Sound good?

Here’s What To Do Next…

If you’d like to escape a major blowout and fix your back in just minutes…so you can get back to your 100% intensity pain-free workouts without feeling bullied into appointments, medications or going under the knife, I have some amazing tips for you on the next page.