Lower Back Pain Relief in Seven Days - DIY stretching exercises

I lived with non‑specific lower back pain for thirty years. More than a decade ago, I developed two simple stretching exercises that allowed me to manage my pain without medication or equipment. It’s do‑it‑yourself (DIY), and I had been practising them long before similar exercises began appearing on social media.

Over the years, I shared these exercises with four close relatives. Each of them experienced pain relief within seven days. Their results suggest that this approach can help many — though not all — people with non‑specific lower back pain. For years, I hesitated to share this method publicly due to time and financial constraints. Today, I’m choosing to make it available as a way of giving back to the society. Financial gain will never be my objective.

I’m not a medical professional, and these exercises are for educational purposes only. You should always seek medical advice before starting these exercises.

Who Should Take Action

  • You’ve had non‑specific lower back pain and tried traditional treatments e.g. physio, chiropractic, acupuncture, or other treatments. They all help — but often take far longer to deliver full relief than you’d wish.
  • You’re in a severe flare‑up right now and want quick relief within seven days. Try the usual medical treatments first if you haven’t done so. You can compare the effectiveness of these DIY exercises. In my case, chiropractor worked, but it took 4–5 sessions over a month. After discovering these exercises, I’ve used them for 15 years and never needed to visit him again.
  • You know someone currently in excruciating pain. Share this website. It may genuinely change their life — and they’ll thank you for it.

Get Started

Step A. Eligibility questionnaire – self-assessment

Step B. Learn the exercises.

Step C. Seven‑Day Progress Form – for reviewing 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.
  1. Have you been diagnosed with non‑specific lower back pain?
  2. Is the pain started from one side of your lower back, then radiating from buttock down to the leg?
  3. You do not have other joint pain except the non-specific lower back pain? (other joint pain may affect the effectiveness of this exercises)
  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 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 providing 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:

  1. Pain location
  2. Pain level (how severe it feels)
  3. 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.

Seven-day progress form

See what people say about their experiences

When I was in my forties, I was in excellent health with no pain whatsoever. However, I suffered severe lower back pain after bending down to lift something heavy. At the time, I had no experience dealing with pain and didn’t know how to seek help—I could only lie in bed and rest, unable to do anything. After two days of suffering, I received guidance from Alfred Cheng, who taught me how to perform his lower back pain exercises. I followed the exercises performing twice a day. By the second day, I already felt better, and by the third day, I could move freely again. Since then, whenever I feel a slight discomfort, I repeat the exercises and the pain subsides. These are truly effective exercises for non-specific lower back pain.
Grace Cheng
I hope this message finds you well. I am writing to express my deepest gratitude for the exercises you taught me, which have significantly helped in alleviating my pain after my knee operation. Your expertise and guidance have made a profound difference in my daily life, and I am truly thankful for your support and dedication. Thank you once again for your invaluable assistance. Warm regards
Angela Yu
I’ve been following Alfred’s lower back pain exercises since 2015. The non-specific lower back pain was gone within seven days. Over time, my lower back pain has steadily improved, allowing me to move more freely and enjoy my life again. I am truly recommending this simple and effective approach to anyone dealing with lower back pain. It really makes a difference.
Anna Lam

My passion is helping others experience pain relief, as I have. If you successfully eliminate your pain within seven days, a simple thank-you note is all I ask—it would mean the world to me. A voluntary donation would be the icing on the cake. Any donation would help to keep our light on and achieve my ultimate goal of formal clinical trial. To thank you for your donation, I’ll share a long-term strategy to help you remain pain-free if same symptoms return in the future.

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