Catch up with
Coach Dilworth

Being “cardio-fit” doesn’t guarantee a healthy spine. High-mile running can load the back with up to ~5× bodyweight per foot strike, and road cycling often locks the low back into sustained flexion—both can aggravate discs, especially with poor mechanics. Add “pretty good” nutrition that misses protein/micros and long sessions without electrolytes, and recovery stalls. Here’s how to rebuild a spine-healthy plan with smart strength, mobility, technique, and hydration.

“Just strengthen your core.” That was the most common advice I got when I was struggling with debilitating back pain — and it nearly wrecked me. While core training is important, not all exercises are safe for a compromised spine. Movements like sit-ups, Russian twists, and Jefferson curls might be fine for a healthy back, but they can be disastrous for someone dealing with disc issues, spinal fusion, or chronic instability. In this post, I break down why context matters, wh

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.

“My back hurts, got any good stretches?” But what if stretching isn’t the answer? In many cases, lower back pain has less to do with tight muscles and more to do with poor stability and movement patterns. In this post, I explain why stretching the wrong way can actually make things worse—and what to focus on instead to truly relieve back pain and build long-term resilience.