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.

If your hips feel stiff, unstable, or “creaky” from years of sitting, this 45-minute hip stability routine is for you. Inside, I walk you through beginner-friendly exercises that build glute strength, core stability, and confidence—without high-impact workouts or complicated equipment.