Disc issues, sciatica, and chronic back pain don't mean you have to give up lifting or training. We find what's actually causing it and build a path back to full performance — not just "manageable."
Back pain is one of the most overtreated and undertreated injuries in medicine at the same time. Overtreated with imaging, injections, and surgery — most of which aren't necessary. Undertreated when it comes to actually fixing the movement patterns and strength deficits that caused the pain in the first place.
The spine is incredibly resilient. Disc herniations, bulges, even some fractures — they often improve with the right loading strategy and movement rehabilitation. We use the Barbell Rehab Method to help lifters and athletes return to the squat, deadlift, and the things they love — even with a history of significant back injury.
The McGill Big 3 and these core stability exercises are the foundation of almost every back rehab program we run. Start here — but come in for the full prescription.
T-spine stiffness forces the lumbar spine to compensate. 2–3 min, pause on tight segments. Do before squats and deadlifts.
Gets the spine moving through its full range. 2×10 slow reps, breathing through each cycle. Best first thing in the morning.
Tight psoas anteriorly tilts the pelvis and compresses the lumbar spine. 2–3 min per side. Critical for desk workers who lift.
Hip rotation restriction translates directly to lumbar load. 2×10 per side. A must for anyone with SI joint pain.
McGill-approved. Trains deep stabilizers without spinal compression. Keep lower back pressed to the floor throughout. 3×8 per side.
Part of the McGill Big 3. Builds lateral core stiffness that protects the lumbar spine under load. Work up to 3×10 sec holds per side.
Trains the core to resist rotation under load — essential for lifters. Key for sciatica and SI joint rehab. 3×10 per side.
"Blessed that I can sleep again, move again, CrossFit again, and even compete again. After months with a protruding spinal disc — virtually asymptomatic. Dr. Steve found what others missed."
"Three different doctors told me my back would never let me deadlift heavy again. Dan proved them wrong. I pulled 405 at my last meet — 18 months after my disc herniation diagnosis."
"Sciatica had me unable to sit for more than 20 minutes. Tried everything — chiropractors, massage, cortisone shots. Within 6 weeks of working with Steve, I was running again and sleeping through the night."
Book an evaluation with a Doctor of Physical Therapy. We'll pinpoint what's actually going on and build a plan to fix it.