Catch up with
Coach Dilworth

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.

If I could only choose one exercise to relieve back pain, it would be the Bird-Dog. It’s not fancy, but it’s incredibly effective — when done correctly. Bird-Dogs build core stability, improve spinal control, and help relieve back pain caused by sitting or poor movement patterns. The trick? Choosing the right version for your body. Here’s why I recommend them to every client I work with.

“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.

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.

In fitness, the ability to brace your core while maintaining effective breathing is a game-changer. This skill not only supports better stability but also boosts your overall performance across various exercises. Today, we'll dive into the steps of the Core Brace Breathing exercise, a powerful technique to integrate into your fitness routine.

Let's make sure you're breathing correctly with this essential belly breathing technique! Proper breathing is the foundation of effective exercise, and this simple test will help you get started.

Unlock the power of core strength with our Bosu Ball breathing exercise! 🌟 This simple yet effective workout is perfect for engaging your core and enhancing your breathing technique.

Hey everyone! Today, we’re diving into some dynamic TRX breathing exercises that are super effective yet simple.  We’re focusing on the W-Row—breathe in as you move, and then breathe all the way out as you hold.

“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.

Exercise your pelvic floor at the gym using a hip adductor machine.

It's not a secret that we love pickled things. Pickled onions are a great low calorie topping for your tacos, nachos, sandwiches, and salads

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