Catch up with
Coach Dilworth

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.

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.

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.

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.

“When Can I Lift Weights Again?” If you’ve had a spinal fusion,

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.