Stay Informed and Move Better

If sitting cross-legged — or in a deep hip flexion position on one or both sides — causes back pain, most people assume their back is the problem. The more likely explanation: your hips can't do their job, so your low back is doing it for them.

If you've ever left a chiropractic appointment feeling great, only to have the same pain return a week later, this isn't because the adjustment failed. Adjustments work exactly as intended — they just work through a mechanism that doesn't, on its own, produce lasting results.

Most rehab programs have a clear endpoint: the pain goes away. Once someone is pain-free, the case is considered resolved. But there's a problem with that benchmark — pain-free is not the same as confident, and without confidence, the pain very often comes back.

If you've been told to avoid exercise because of scoliosis, you've likely been given outdated advice. The honest answer, for most people, is yes — it is safe to lift. Here's why the opposite belief is not just wrong, but often makes things worse.

Afraid to twist your spine after a back injury? That reaction makes sense — back injuries can make even the thought of rotating feel risky. The good news is there's a way to rebuild that confidence without actually twisting at all.

If you spend most of your day sitting at a desk and deal with nagging mid-back pain, the muscles attaching to your shoulder blades are very likely part of the problem. Most people never think about their shoulder blades during exercise, which leaves this area undertrained and prone to pain.

When pain shows up in training, the instinct is to stop and rest until it goes away. The problem is that complete rest is rarely the fastest path to recovery — and for most training-related injuries, staying active with the right modifications actually heals faster.

Pinching pain in your lower back or upper glutes is one of the most common — and most misunderstood — complaints we see. Often, it's not your back at all, but your SI (sacroiliac) joint that's struggling to keep up.

When Dr. Brett’s mother called him, she couldn’t walk because of severe back pain. For many, this level of pain might seem like a reason to rest and avoid movement—but that’s exactly what keeps the pain from improving.

Getting back to your pre-herniation strength level isn't recovery — it's breaking even at the level where you got hurt. Here's what a real disc herniation rehab program looks like.