01.

Eligibility self-assessment

These two stretching exercises are for non-specific lower back pain. Please check your eligibility by clicking the link.

02.

Watch the instruction video, sign up and start the exercises

Watch the five minutes exercises instruction, then sign up and start the exercises immediately.

03.

Submit your seven-day progress form and we provide our feedback to improve your chance of success

The key difference of our commitment is that you send us your Day 1 to Day 3 progress form on Day 3, and Day 4 to Day 6 progress form on Day 6. We will  give our feedback if the exercises should be fine-tuned. 

Note: this is not medical advice. 

04.

We provide long-term strategy to stay pain free

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 to keep this project going would be the icing on the cake. 

To thank you for your donation, we’ll share a long-term strategy to help you remain pain-free if same symptoms return in the future. 

Start your self-assessment by answering the six questions below:

Step 01.

Eligibility Self-Assessment
Questionnaire:

If you answered “Yes” to all six questions below, you are likely to benefit from these exercises and are eligible to sign up. Otherwise, we encourage you to return once you meet the eligibility assessment criteria.

  1. Have you been diagnosed with non-specific lower back pain by a medical professional?
  2. Do you have non-specific lower back pain without any other joint pain, eg knee pain? (The presence of other joint pain can compromise your posture, which may in turn diminish the effectiveness of these exercises)
  3. Is your pain begins in one side of the buttock and radiating down the back of one leg—sometimes reaching the foot
    (If your pain is located elsewhere, these exercises are not for you)
  4. Do you have moments during the day, even briefly, you experience less or no pain?
  5. Is getting out the bed in the morning the most painful and improving after start moving?
  6. Does heavy activity, like gardening or lifting, likely trigger another episode of back pain?

SIGN UP

Why Sign up? 

Signing up will kick-start the next step in your learning and begin the exercises immediately.
It also entitles you to receive our dedicated attention as you progress. By reviewing your exercise progress forms, we provide our feedback to fine-tune and improve the effectiveness of the exercises. That sets us apart from similar exercises found on social media.

Proceed to Step 02 after clicking the sign-up button.

Sign-up

Step 02

Watch the instruction video and start the exercises immediately

It is Do-It-Yourself means you follow the following video instruction to perform the exercises. Submitting the exercises progress forms on Day 3 and Day 6 when performing the exercises. We will provide our feedback for any changes of the exercises base on your progress.

Step 03

Inform us your progress and we provide our feedback to improve your chance of success

 

Start the exercises on Day 1 and submit the progress form on Day 3 per the link below:

This form includes your Baseline data as well as your progress from Day 1 to Day 3. It’s an ideal time to reflect and assess your journey so far.

Based on your responses, we may provide our feedback to help fine-tune your exercises and improve your chances of success. This marks a key milestone in your progress.

Our feedback will be sent via email possibly within 24 hours. Please check your inbox—and your junk or spam folder

 

 Day 4 to 6 Progress Form – submit at the end of Day 6 per the link below:

This marks your final milestone, and if the exercises have been a good fit, you should be experiencing little to no pain at this stage.

Otherwise, we may ask clarifying questions via email to help fine-tune the exercises if the pain persists.

Step 04

We provide long-term strategy to stay pain free when you make a voluntary donation

The commitment to provide feedback to your Seven-day progress is free of charge. 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. This will help to keep this website running and get closer to our goal of funding a formal clinical trial. 

To thank you for your donation, I will share a long-term strategy to help you remain pain-free if same symptoms return in the future. Please contact us and provide details after making the donation. 

Donation

Testimonials

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. F Y Wong
Dear Alfred, 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