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.

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.

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

Feeling overwhelmed, anxious, or out of focus? Square breathing is a simple breathing technique that can help regulate your nervous system in just minutes. Here's how it works—and why it’s worth adding to your daily routine.

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.

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.