Online Back Pain Diagnosis

Are you suffering from musculo-skeletal PAIN?

Free Download
  • We’ll help you to identify the likely causes of your back pain.
  • Then we’ll show you the exercises you need to do to strengthen weak muscles, loosen tight muscles and get your body back in better alignment.

Download Your FREE musculo-skeletal pain Emergency Handbook.

Enter your details here for
Instant Download

Purchase the full suite of Global Back Care ebooks and for an extra $40 I’ll include the Back Pain Diagnostic Assessment

If you’re going to relieve your back pain you first have to search for the cause of the pain. I can help you do that. It’s neither rocket nor medical science. In fact medical science doesn’t know where to look.

Once we’ve identified the underlying cause of your problem I’ll prescribe a suite of exercises designed to get your body back into better alignment – and pain free.

What I’ve got for you is a simple diagnostic process that will help you identify the likely underlying causes of your back pain. It involves working out which muscles have drawn the bones of your pelvis and the bones above it out of alignment

Having done that, I’ll provide you with a set of exercises designed to get your body back in better alignment and strong enough to go about your daily routine in comfort.

What you need to do

  1. use the diagnostic contact form to provide me with a brief outline of what you think is wrong with you, where it hurts, what you think caused it.
  2. et someone to take some digital photos of you in difference positions as outlined below.
  3. Down load your pictures into a folder on your computer
  4. Using Microsoft Picture Manager or a similar program, crop and resize your pictures so they are no wider than 500 pixels. This makes it easier for me to manage them. If you're not sure about how to do this ask a ten year old!
  5. Upload to a set of photos with you in the postures outlined below. Let me know in the diagnostic contact form your user name and password.
  6. use the diagnostic contact form to provide me with the results of a few strength and flexibility tests
  7. use the diagnostic contact form to provide me with feedback about how you feel in certain stretch positions, particularly when some one is poking you in selected areas.

All in all it will take you about an hour to complete the assessment and send it to me, but I can tell you one thing, it will be worthwhile. You'll gain an appreciation of what's wrong just by getting into the postures and doing the exercises I recommend.

When you receive my written report (and the ebooks that you’ll receive immediately you place your order), you'll have a very good understanding of what's causing your pain and what you can do to relieve it.

What I’ll do

Once I have your photos I'll prepare a report that will provide you with clues as to what's causing your pain, plus I’ll give you a suite of exercises to loosen tight muscles, strengthen weak muscles and get you back in better alignment.

Give me a few days to get the report back to you.

When you send me your photos I'll be looking to see which muscles have caused your bones to move out of alignment.

The ebooks will contain the exercises to get back into better alignment. In 6 to 8 weeks (or earlier) you should be well on the way to being pain free.


You must be aware that what you send me is utterly and positively confidential. Your photos and results will only be seen by myself. I will not share the information you send me - or the information I send you - with any other person.

Your confidentiality will be maintained - absolutely.

There is a fair bit of work for you to do here, but it will be well worth your time and effort. It will take you about an hour to do the photos, get them onto and complete your feedback report to me. However, while you are doing it, you will gain valuable insight into which muscles are tight, which ones are weak and how far out of alignment you are.



Standing up straight

1. Standing up straight - facing forward

Wear shorts and tee shirt (tucked in), with bare feet.

I'll tell you what I'm looking for when you get your report


Standing side on

2. Standing side on - wearing shorts and tee shirt (tucked in) and with bare feet.

Don't even think of holding your gut in. Let it all hang out.

If you're more than 15 Kg over weight you're setting yourself up for back pain.


putting on socks 1 putting on socks 2

3. Putting on socks

Can you put on your socks while standing on one leg?

If you can't, you've definitely tightened up - hamstring, buttock and back muscles.

Report back on how you find this exercise.


Wall sit 1

Sitting up straight

Wall sit 2

Hamstrings too tight, sitting a long way from the wall.

4. Wall sit

I'm interested to see how well you can sit up straight. If you can't sit up straight you place the bones of your vertebrae under severe pressure.

Sit up against a wall, legs straight and backs of knees on the floor. After 10 seconds, push your bottom back as close to the wall as you can.

You can let me know which muscles feel tight when you push your bottom closer to the wall.

If your backside is a long way from the wall, it's because your calf and hamstrings muscles are too tight. This tilts your pelvis back, the bones above it are drawn out of alignment. Ligaments, tendons and muscles get stretched beyond their pain threshold, bones move, discs become herniated.

It is a major cause of lower back, upper back, neck and shoulder pain.

5. Buttock stretch

Buttock stretch 1

Right under left,
left over right

Buttock stretch 2

Left under right, right over left

Buttock stretch 3

Right under left, left over right

Buttock stretch 4

Left under right, right over left

Buttock stretch 5

If you sit like this, with a 'C' shaped curve in your back, rather than an 'S' shaped curve you're in strife.

Buttock stretch 6

If you sit up with your hands off the floor you're in very big strife, but we'll both have a very good idea what's causing your back pain.

I want to know whether you can sit up straight with your hands clasped behind your back. Start sitting up straight with legs outstretched in front of you, hands on the floor supporting your body.

Place the left leg under the right and the right leg over the left. Now, try and sit up straight with your hands clasped behind you back.

You should be able to sit up straight with a hollow in your lumbar spine. If you can keep your hands clasped but your back is rounded, your buttock muscle is too tight. It means your pelvis is tilted back out of alignment.

If you fall over backwards your buttock muscle it extremely tight.

Repeat on the other side, right leg under the left, left leg over the right..

If one side is tighter than the other, your pelvis is twisted.

If the pelvis is tilted back and/or twisted, the bones above it will certainly be out of alignment as well. That's a major cause of lower back, upper back, neck and shoulder pain.

Take two photos, front on, one with the right leg over the left and vice versa.

Take two photos side on one with the right leg over the left and vice versa.

Let me know if you feel that one buttock muscle is tighter than the other.

6. Hamstring test against a wall

Hamstring test 1
Hamstring test 2

Get in close to the corner of a wall, or a doorway, with both legs straight - one flat on the floor and the other up against the wall.

Take two photos, one with the right leg up against the wall and one with the left leg up against the wall.

Theoretically your backside should be pressing in up against the wall if your hamstring muscles are loose enough.

I'll be able to see if one hamstring is tighter than the other (or if both are tight) by how far your backside is from the wall.

Give some written feedback about how this exercise feels. Let me know if you feel that one leg is tighter than the other.

7. Hip Crossover

Hip Crossover 1
Hip Crossover 2

Lie on your back, feet flat, knees up. Place the side of the heel of your right foot up toward the top of the left thigh, near the knee.

Make sure your right knee is pressed out as far away from your body as possible.

Ideally - and if your right hip is in good condition - the lower right leg with be about 90 degrees to the thigh of the left leg.

Drop the knee of the left leg and the heel of the right foot onto the floor on the left side of your body.

Ideally the knee and the foot should rest comfortably on the floor.

Comment on whether you are having difficulty getting the knee and foot onto the floor. Many people can't do this, their back and right hip are too painful.

If you can't get the knee and foot onto the floor let me know how close to the floor you can get them.

Repeat on the other side.

Make comments about how you feel when you do this exercise, which side is tightest etc .

Super hip and thigh stretch 1

Super hip and thigh stretch 2

8. Super hip and thigh stretch

Lie on your back, legs out straight.

Swing the right leg over to the left hand side of your body so it is resting on the floor.

Keeping your right shoulder on the floor, can you hold on to the toe of a straight right leg with the hand of your left arm.

If you can't hold your toe, try holding the laces of your shoe, your sock or the leg of your trousers.

If you have trouble doing this exercise your hamstring, buttock and back muscles are too tight. This is an exercise to loosen them up.

A photo of each side will provide clues to how tight some muscles are.

Shoulder, wrist and hand test 1

Good function

Shoulder, wrist and hand test 2

Poor function

9. Shoulder and wrist function test

Stand with your heels, backside and shoulders against the wall.

I'm interested to see whether you can get the back of your forearms and hands comfortably against the wall when in the 'surrender' position.

If you can't there's a good chance your hamstring and buttock muscles are too tight - plus your shoulders need loosening up as well.

I've included illustrations of poor function. There is a gap between the forearm and the wall. I'm looking to see whether you can get your forearms flat against the wall.

Let me know how you feel when you do this exercise.

Photograph yourself from the front and from both sides.

This way I'll be able to tell if one side is worse than the other.


Head alignment 01

Good function

head alignment 02

Poor function

10. Head alignment

Stand with your heels, backside and shoulders against the wall.

Then place your head against the wall.

Are you looking straight out in front of you or are you looking up at the ceiling?

If you can't get your head flat against the wall it's a good sign your hamstring and buttock muscles are too tight. Your pelvis is tilted back.

Knee function 1 Knee function 2

11. Knee function

Stand about 30cms away from a kitchen bench. You may need something to hold onto for balance.

Place the toe of your right foot on the bench and standing up straight with a hollow in your lumbar spine, lean back toward the bench.

You should feel the stretch in the quadriceps muscle at the top of your right thigh.

Repeat on the other side.

There is a high likelihood that if you have a sore knee, the quadriceps muscle on the same side as the sore knee will be the tightest and most painful.


hip_on_box_stretch_right 1

hip_on_box_stretch_left 2

12. Hip function

To check hip function lie on your back with one leg on the ottoman and the other bent with foot resting against the ottoman.

Move the lower leg up and down for 20 repetitions. If it's functioning well, you'll be able to hit the floor with ease. If it is dysfunctional it won't go down onto the floor and by the end of 20 repetitions it will be tired.

Repeat on the other side.

Take a photo to see how close to the floor the leg can go.

Report on how well you can do it and if the sides are different.

This exercise and the hip crosssover will provide you with clues as to the cause of your hip dysfunction.


Sitting at your desk

13. Sitting at your desk working on the computer

I'd like to see a picture of you sitting at your desk working on the computer.

Get the person who is taking the photos to shoot the picture when you are least expecting it.


Use the diagnostic contact form to let me know your scores on these tests.


1. Situps

I'd like to know how strong your abdominal muscles are.

How many situps can you do in 30 seconds?

Start with feet flat and knees up, arms outstretched on your thighs.

Sit up so your fingers touch the bottom of your knee caps. If you can't get that far score zero.

Stop if your feet start lifting.

No. of situps in 30 seconds ..........

Pressups 1
Pressups 2

2. Pressups

How many pressups can you do in 30 seconds - men on toes and women on thighs, as illustrated.

How many pressups you can do correlates highly and positively with lower back function.

No. of pressups in 30 seconds ..........


3. Squats

How many times can you squat down, with your backside as close to your heels as it will go - in 30 seconds.

No. of squats in 30 seconds ..........


Flexibility Test

4. Flexibility test

With legs straight and back of knees on the floor, how far can you reach forward toward your toes. Do this with shoes on.


The scoring goes like this:

0. Can't touch toes with legs straight.
4. Fingers just touch end of toes.
6. First knuckle reaches end of toes
7. Second knuckle reaches end of toes.
7. Bottom of fingers reaches toes.
9. Half way between bottom of fingers and thumb.
10. Level with thumb.
11. Wrists reach end of toes

Score: ..........



It is highly likely that in some of the stretch positions some muscles will be extremely tender. Here are the areas that are likely to be painful when given a firm thumb or finger massage by someone else.

It is likely that one side will be tighter than the other.

Use the diagnostic contact form to let me know which muscles are painfully tight.

Tight and painful buttock muscles 1
Tight and painful buttock muscles 2

1. Hip Crossover Position

Get into the hip crosssover position - outlined above.

Get someone to stand over you and vigorously massage the red spot on each buttock.

If the buttock muscle is painful you have another clue as to why you're suffering from low back, upper back, neck and shoulder pain.

If your body is in good alignment these muscles won't hurt at all when vigorously massaged.

Tight muscles top of buttock 3

2. Tight and painful buttock muscles

Start on hands and knees. Place your left leg over the right and then push the left leg back along the floor. Make sure the knee and the laces of the shoe of the left leg are on the floor. You should get a good stretch in your right buttock. If you don't, increase the stretch by taking your chest closer to the floor.

Get someone to stand over you and massage the buttock muscle with their fingers.

Repeat on the other side.

One or both buttocks may be quite painful.

Tight hamstring muscles

3. Tight muscles at top of buttock - in reverse frog position

This position takes a bit of getting in to.

Start on hands and knees with your knees as wide apart as you can get them.

Take your body forward so the front of your trousers is firmly on the floor and your chin is resting on your hands.

Place your feet together and let them hang toward the floor. Don't worry if they don't reach the floor. Most people find their feet won't touch the floor.

Get someone to dig their thumb in to your buttock muscles in the places indicated by the red spots.

Observe how tender those spots are and whether one side is more painful than the other.

For reasons that are not clear to me, the left buttock is usually more painful than the right.

reverse frog for Tight hamstring muscles

4. Tight hamstring muscles

In the reverse frog position get some one to dig their thumbs into your hamstring muscles.

If they're painful, they're tight. One may be tighter than the other.


Give me an idea of how tall you are (in feet and inches, or centimetres) and what you weight in kilograms (or pounds).

Height ......

Weight ......

Estimate how many kilos or pounds you are over your ideal weight.

Kilos or pounds over ideal weight ......

Being over-weight can have a dramatic effect on musculo-skeletal health. Once you become 20Kg over weight you are at great risk of musculo-skeletal dysfunction.

Let me know how old you are.

Age ......


I think you'll have learnt a great deal about the cause of your dysfunction just from getting into the various postures, doing the tests and writing up a commentary.

Once I've looked at your photos, and reviewed your commentary and the results of the tests, I'll prepare a report, letting you know what I think the cause(s) of your problem is. There is usually more than one cause.

I will recommend a suite of exercises for you to do on a regular and systematic basis.


Once you have signed up you'll receive a set of ebooks containing a detailed explanation of the likely causes of back pain and other pain, together with a detailed explanation of the exercises I recommend.

You'll be able to get cracking on the exercises while you're waiting for my report.

Spending a couple of hours on the floor in front of TV each evening is an economical use of your time.

The secret to being pain free is the amount of time you're prepared to spend each day doing the exercises. I recommend a couple of hours a day.

It's likely that up to now you've been relying on a physio or chiro appointment once a week. I hate to tell you this, but it doesn't work that way. If you want to dramatically enhance your chances of getting better you need to spend a couple of hours a day doing the exercises. Most of them involve minimal effort; just you lying on the floor letting gravity do the work for you.

If you don't have the time, then either make time (as in when you're watching TV) or put up with your discomfort.

The likelihood of you getting better by having someone do something to you is quite remote. You have to do the exercises yourself. You can't sub-contract out your own strength and flexibility training program. I lot of people tried and never got better. They just got weaker and tighter, and over the years the pain became worse.

Most people think they are going to get better by vesting responsibility for their cure in the hands of their therapist. That's a dangerous move. It's why many never get better They keep going back for years on end. But guess what, if you keep doing the same thing all you get is the same result.

You've come to this website because you want to do something different. You want to take charge of the process of strengthening weak muscles, loosening tight muscles and getting your body back into better alignment. Do that and your pain will go away.

You're not going to make a difference doing a few exercises for 5 minutes three times a week any more than having a rub down and a crunch once a week will make much of a difference.

Here's another thing I'm afraid I need to tell you. Rubbing, crunching, baking, vibrating and shocking the spot where it hurts doesn't treat the cause of the problem.

You have to treat the cause of the problem yourself. That's why I recommend you do your exercises for a couple of hours a night while watching TV. You're not going to get better slouching on the couch.

I recommend you start a good strength training program at the gym.

I highly recommend you attend a yoga class. If the Chinese have been doing it for a couple of thousand years, then maybe it's time you started doing it as well.

Finally, it's imperative that you get within 10Kg of your ideal weight. To do that you'll need a high energy aerobic fitness training program and a low energy diet. You can find out more about the diet and exercise programs I recommend by going to


If you're really serious about getting better, I encourage you to do what elite athletes do; they involve themselves in a rehab program that takes in 8 - 12 hours a day.

If you were to take a couple of weeks off work and really immerse yourself in your rehab program, using a range of modalities and spending lots of time loosening your body off, you could experience a dramatic improvement in your condition.

I'm happy to provide you with continuing advice either using email or Skype.

I outline the Formula 1 Rehab program in the Fix Back Pain ebook.


It is highly likely that your dysfunction didn't just happen over night. Likely as not it was caused by the gradual tightening and weakening of muscles that drew bones out of alignment.

If you had an injury, likely as not it hasn't healed the way you would have liked because of the misalignment of your body and your lack of strength. You'll blame the injury.

Therefore don't expect that you're going to experience an instantaneous, miracle cure.

Whilst you may experience immediate relief, it may take a couple of months before you can say with some certainty that your body is back in better alignment and you are pain free. It will be a gradual process.

It could be shorter, it could be longer, it just depends on how tight some of those muscles are, how far out of alignment you are and how diligent you are spending time strengthening weak muscles and loosening tight muscles.


By all means continue with a range of therapeutic modalities.

Just remember that therapy speeds up the rehab process but does not take the place of the things you need to do for yourself.


'You the individual, can do more for your own health and well being than any doctor, any hospital, and drug, any exotic medical advice.' 1979.



  1. A. Upload your photos to
  2. B. Use the diagnostic contact form to

    a. send me the link and password to your photos on

    b. send me your scores for the strength and flexibility tests.
  3. C. Use the diagnostic contact form to provide me with a commentary about how you feel when you do each of the exercises. You'll be able to make observations about which muscles feel tight and/or painful ...

It's as easy as ABC.


Back Pain Diagnostic Service $40.00
Set of ebooks $27.00
Total $67.00
Today's Offer $47

You get the lot for $47.00

Click on the 'buy now' button below to complete your order.

Once you've informed me that your photos are ready for me to view at and your funds have been transferred I'll get started on the report. Give me a couple of days max.

New order for $47.00 US


If you already have purchased the ebooks,
you can upgrade your order for $20.00 US


John Miller