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.

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.

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.

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.

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