Catch up with
Coach Dilworth

If your back aches more when the temperature drops, especially after spinal fusion, you’re not imagining it. This post explains what science really says about cold weather back pain after spinal fusion and gives you simple, realistic ways to warm up, move, and feel safer in your body this winter.

Nervous to work out after lumbar fusion or years of back pain? This post breaks down what research says about rehab after surgery—and how structured, guided strength training can help you move with more confidence, support your spine, and stay independent as you age.

When a recent flare-up sent my pain skyrocketing to a 10, steroids helped me get moving—but these 12 exercises are what truly helped me heal. If you’re dealing with spinal fusion recovery or chronic back pain, this daily routine might give you some new ideas.

Degenerative Disc Disease sounds scary, but it’s not the end of your story. In fact, it's more about how you live than what you’ve been diagnosed with. This post explores why your mindset, habits, and daily choices play a bigger role than you think—and what you can start doing right now to feel better.

Still dealing with pain after your spinal fusion? You're not alone—I’ve been there too. In this post, I share the exact 5-move routine I do every day to protect my spine, build strength, and keep pain away. From glute bridges to bird dogs and daily dead hangs, these exercises are simple, effective, and fusion-friendly.

I had two spinal fusions. The first gave me relief—but it also led to more pain and a second surgery. In this post, I break down what I wish I knew before that first operation, why so many people rush into surgery, and how real recovery starts with lifestyle change.

“When Can I Lift Weights Again?” If you’ve had a spinal fusion,

Think core training is just crunches and sit-ups? Think again. If you want to protect your spine, improve performance, and reduce pain—especially after injury or spinal fusion—you need to start with your breath. In this post, I’ll break down why proper core bracing through diaphragmatic breathing is the real foundation of strength and stability, and show you simple exercises to practice it safely and effectively. Whether you're new to training or trying to get back to the gym

Had a spinal fusion and wondering what exercises are actually safe? It’s a question I hear all the time—and the answer isn’t as simple as a list you find online. Your fused levels, pain triggers, old injuries, and movement patterns all matter. In fact, doing the wrong exercise—even if it’s labeled “fusion-safe”—can actually set you back. In this blog, I break down why a personalized approach is essential after spinal fusion, and how we build safe, effective programs inside

Facing spinal fusion surgery or navigating recovery? This free Spinal Fusion Guide was created by a two-time fusion survivor turned certified trainer to give you the real answers you won’t hear in a typical doctor’s visit. Learn what to ask, what to expect, and how to take control of your healing journey with confidence.

After two spinal fusions, years of chronic pain, and countless lessons learned the hard way, I’ve finally created the resource I wish someone had handed me at the start of my journey.

After spinal surgery, I found myself grappling with feelings of emptiness and uncertainty. Many people can relate to this struggle. The...