Catch up with
Coach Dilworth

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.

If pressing overhead feels awkward or causes your ribs to flare out, it might not be your shoulders — it could be your hips. Learn how correcting your pelvic tilt and activating your glutes can drastically improve your overhead press mechanics.