Pain to Performance - Back Pain Protocol
Designed for weightlifters, CrossFitters, and active gym-goers, this protocol empowers you to manage back pain while staying strong, active, and aligned with your training goals.
Back pain doesn’t mean hitting pause on your goals—it means finding a smarter way to train.
Pain to Performance is a step-by-step protocol to help you move better, lift with confidence, and rebuild strength without fear.
Designed for weightlifters, CrossFitters, and active gym-goers, this protocol empowers you to manage back pain while staying strong, active, and aligned with your training goals.
Back pain doesn’t mean hitting pause on your goals—it means finding a smarter way to train.
Pain to Performance is a step-by-step protocol to help you move better, lift with confidence, and rebuild strength without fear.
Designed for weightlifters, CrossFitters, and active gym-goers, this protocol empowers you to manage back pain while staying strong, active, and aligned with your training goals.
Back pain doesn’t mean hitting pause on your goals—it means finding a smarter way to train.
Pain to Performance is a step-by-step protocol to help you move better, lift with confidence, and rebuild strength without fear.
This protocol combines evidence-informed exercises with practical strategies to:
Enhance Mobility and Build Movement Tolerance: Address stiffness and limitations with targeted mobility exercises that help you control and understand your movement.
Reintroduce Strength Training with Purpose: Safely rebuild your lifting capacity using biomechanics-focused strategies and strength progressions tailored to your needs.
Cultivate Confidence in Every Lift: Master key positions under the bar with education, technique-driven programming, and the tools to move with purpose and power.
Whether you're a seasoned athlete or a dedicated gym-goer, this protocol gives you the tools to manage back pain without being told to "just rest”, while considering your unique circumstances.
As an osteopath, strength coach, and athlete, I’ve seen the same challenges come up continuously for people dealing with back pain.
Too many people feel stuck—unsure whether to stop training altogether or push through the pain. And often, they’re left with advice that doesn’t empower them to keep moving safely or make progress.
I created the Pain to Performance Protocol because I’ve been there. I know what it’s like to feel like your body is holding you back and how overwhelming it can be to find a plan that actually works.
This protocol reflects the strategies I use with my athletes and patients to stay active, rebuild confidence, and regain control of their training. It’s about learning how to manage back pain without fear or second-guessing every movement.
If you’re ready to approach back pain with confidence and clarity, this is for you.
Important Note:
This protocol is not a substitute for individual medical advice. Please consult a healthcare provider to ensure it is appropriate for your needs before starting. Results may vary based on individual factors.