Functional Movement Therapy

If running is your favorite but you’ve been knocked out by sciatica or a disc bulge, passing these tests can give you confidence that you are ready to get back to crushing miles.

1. Heel drop test )1-3 reps) - this lets you know what your tolerance to compression is like
2. Dynamic single leg balance (30”) - this is a non-negotiable for running and often overlooked
3. Skipping (20-30 ft) - great insight as to what your running pattern is like. Look for symmetry
4. Pogo Hops (1’) - looking at the endurance of spinal structures to repeated compression and tension.

If you pass these tests you’ll be in a great position to get back to running. If you need help with passing the tests or healing at any phase, you know what to do 👇

If you’ve had a disc herniation, rotation can become one of the movements you fear most.

Twisting to get out of the car.
Turning to reach behind you.
Picking up your child.
Swinging a golf club.
Turning during a workout.

And after an injury, avoiding those movements can feel like the safest option.

But long-term recovery isn’t about protecting your back from every movement that once hurt.

It’s about gradually rebuilding your capacity to move.

For rotation, I like to think about a progression:

1️⃣ Start with controlled, comfortable movement
Explore a small range without forcing it.

2️⃣ Build range of motion
Gradually allow your body to experience more rotation.

3️⃣ Add resistance
Teach your spine and surrounding muscles to tolerate load.

4️⃣ Add speed and complexity
Because real life isn’t slow, perfectly controlled movement.

5️⃣ Return to the movements you actually care about
Work. Exercise. Sports. Playing with your kids. Life.

Your spine is not made of glass.

And you don’t need to spend the rest of your life afraid to twist because you once had a disc herniation.

The goal isn’t to avoid rotation forever.
The goal is to make rotation something your body can trust again.

If you are feeling lost on how to recover fully, comment “GUIDE” and I’ll share my full at home evaluation (for FREE) so you can understand your pain triggers and root cause to heal fully 🙏💙👍

Have you found yourself saying these words?

Here is a three step process for getting out of the funk and creating an actionable plan that will take you to real results.

If you need help overcoming pain, fear, or just getting a general direction of what to do my DM’s are always open and I’m happy to answer any questions you might have in the comments below.

Happy healing friends! 🙏💙🙏

4 Key 🗝️ Rehab Mistakes I made during my disc herniation recovery

Save this post to guide you along your path 📝

And comment below with “Guide” for my free self examination sequence to uncover your pain triggers and root cause.

These are key for recovering fully from injury and will help to illuminate the injury in the way 10 “specialist” appointments DID NOT do for me.

Happy healing, friends 🙏

When struggling with back pain and sciatica, the way you move during every day tasks matter.

This is just one example of what is called “Spinal Hygiene” - moving in a manner that doesn’t aggravate the lower back.

Moving with this in mind helps you to not pick the scab > feel better > sleep better > heal better 💙

You don’t always have to exercise your way out of pain.

Sometimes it’s as easy as not making it angry for awhile so you can then rebuild your capacity.

For more on how to heal back pain & sciatica naturally, smash that subscribe 🫵

Are you someone who has suffered with an anterior pelvic tilt contributing to low back pain but stretching hasn’t fixed it?

Here are 3 simple, effective, and systematic approaches to resolving the anterior pelvic tilt and lower back tension so you can take your next step in rehabilitation and recovery.

Happy healing, friends 🙏

Strength first…or is there something missing?

Everyone says to strengthen your core and while that is good, what does it mean, how much is enough, and what muscles do I need to strengthen?

Let’s break down what it is, what it isn’t, and how to avoid the most common pitfalls along the way.

Any specific questions, you know what to do 👇
Happy healing, friends 👊

Anyone else?

Have you ever wondered if pelvic floor dysfunction is contributing to your chronic low back pain?

Here are 3 tell tell signs to see if this problem might be contributing to the bigger issues, how to test for it, and what you can start to do in order to move yourself forward 😁💙🙏

I used to be afraid to bend forward 😬

After my disc herniation, flexion became something I tried to avoid.

But avoiding movement forever isn’t recovery.

At some point, you have to teach your body that movement is safe again.

That meant gradually rebuilding my tolerance for:
→ Flexion
→ Extension
→ Side bending
→ Rotation

Not because I wanted to prove something…

But because I wanted to be able to play with my son without thinking about my back.

Your spine is designed to move.

The goal isn’t to spend the rest of your life protecting it from movement.

The goal is to rebuild strength, confidence, capacity, and trust.

What movement have you been afraid to return to during your recovery?

Tell me below👇