A few weeks ago, Kevin hurt his back during a strength session. Like many runners, his first instinct was to figure it out on his own. He stretched, modified his training, waited for it to improve, and hoped time would take care of it. Instead, everyday activities became painful, and even short runs felt nearly impossible. But after finally asking for help, everything changed. Within days he was running again, within two weeks he was essentially pain-free, and less than three weeks later he completed a 14-mile run.
In this episode, Angie pulls back the curtain on exactly what they did—and why it worked. This isn't a "magic exercise" episode or a one-size-fits-all back pain solution. Instead, it's a conversation about how the body compensates, why pain isn't always a direct measure of damage, and how restoring movement, retraining your nervous system, and progressing gradually can dramatically change the recovery process.
Whether you've dealt with back pain, nagging injuries, or simply want to move and train more efficiently, this episode offers a refreshing perspective. You'll walk away with a better understanding of how your body adapts, why more isn't always better, and how the right approach can help you get back to doing what you love—without fear.
00:00 Kevin’s Back Pain Story
04:03 Running Timeline After Injury
07:19 What Actually Got Injured
10:07 SI Joint Explained
13:56 Psoas and Pelvic Tilt
16:30 Squat Mechanics Breakdown
19:23 Pain Neuroscience and Perception
26:58 Fear Avoidance Trap
30:51 Treatment Plan Disclaimer
32:14 Principle One Mobility
35:08 Thoracic Spine Fixes
39:25 Breathing and Slow Rehab
42:05 Thoracic Extension Work
42:56 Foam Roller Frustration
43:50 Hip Rotation Basics
46:39 90 90 Breakthrough
50:41 Psoas Release Safety
54:41 Motor Reprogramming
01:01:56 Neutral Spine Training
01:08:02 Fixing the Squat
01:09:35 Edge of Pain Method
01:14:19 Return to Running Plan
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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.
