Iowa Spine and Performance

Iowa Spine and Performance We help active people break free from pain and perform their best in life and sport!

12/12/2025

Back pain doesn’t have to run the show. 💥
Here are 3 simple things you can start doing today to help your back feel stronger, more mobile, and way more resilient:

1️⃣ Move your spine through big, pain-free ranges — think prone press-ups and supine wipers to keep things moving smoothly.
2️⃣ Build strength in your low back and hips — exercises like the reverse Sorensen and single-leg RDL make a huge difference.
3️⃣ Carry heavy things. 🏋️‍♂️ Buckets, kettlebells, sandbags — just pick something up and walk. Your spine loves it.

These are pulled straight from our Low Back Pain Recovery Guide — a free, step-by-step resource designed to help you move better and hurt less.

🎯 Download it now — link in bio!

12/09/2025

Knee pain holding you back?
Our FREE “Bulletproof Your Knees” Workshop is here to help you move with confidence again.

Here’s what you’ll learn:
✅ Why most knee pain solutions fail - and what actually works
✅ The 3 key movement patterns your knees need to stay strong and pain-free
✅ Simple mobility and strength exercises you can do at home
✅ How to fix common movement mistakes that put extra stress on your knees
✅ Gain knowledge you need to continue training even if you’ve suffered from on and off knee pain for years

The truth? Knee pain isn’t always a knee problem.
Often it’s your hips, ankles, or movement patterns doing the wrong job.
Fix the cause, not just the pain — and the results finally stick.

Get back to moving pain-free.
Save your spot today — sign up in our story!

12/08/2025

A lot of people hit the hyperextension machine hoping to “strengthen their back”…
but without real core control, all you’re doing is feeding the same low-back irritation you’re trying to escape.

At Iowa Spine & Performance, we teach a better way:

Swap the big, aggressive low-back arch for a gentle spinal rounding and a solid core brace.
This shifts the work to the muscles that should be doing the job and takes unnecessary pressure off your lumbar spine.
The result? Slow, steady, intentional reps instead of momentum-driven movement.

One small adjustment = big payoff:
✅ Reduced load on your low back
✅ Improved engagement where it counts
✅ Strength that feels stable—not painful

Low-back issues aren’t random.
They come from the habits you repeat.
We help you change those habits so the pain doesn’t come back.

Train with intention. Move with confidence. Stay out of pain.

DM us to schedule your FREE Discovery Visit ‼️

12/05/2025

Back extensions get a bad reputation—some people swear they help, others feel wrecked afterward.

But the exercise isn’t the real difference-maker…
your foundation is.

If your core and spine aren’t prepared to handle the load, even a “simple” back extension can irritate things fast.
Build that stability first, and the same movement becomes powerful instead of painful.

Want a lower back that actually feels supported?
Our team can help you get there—send us a DM for a FREE Discovery Visit! 📨

12/03/2025

Pilates shouldn’t make your hips snap, crackle, or pop 🍿

Here’s the truth 👉 when your core can’t stay engaged, your body starts “borrowing” stability from places that were never meant to do the job.

That’s when the hip pinching, popping, and discomfort show up.

Instead of pushing through it, try this simple reset:

✅ Bring your knees and arms closer to your center
✅ Keep the movement small and completely pain-free
✅ Gradually build your range as your core learns to stay in control

It’s not about forcing it.
It’s about giving your core the support it needs to actually work.

💡Start here—and your hips will thank you later.

12/01/2025

I kept trying to “work through it.”
Adjust the lift… stretch more… take a day off…
And somehow the pain always found its way back. 🔁

What finally made a difference?
👉 Understanding the why behind it.
Not a Band-Aid fix.
A long-term solution.

I put everything I learned into a free guide—
the resource I wish I had before all the frustration.

If this feels like your story too, this guide is for you.
👇 Download it and move with confidence again.

Comment “Back Pain” or Click the Link in bio.

11/26/2025

Not sure which movement is best for your back pain? That’s okay.

The key isn’t finding the perfect drill — it’s finding a movement your spine can tolerate right now… and doing more of it.

☝️ These are two common starting points we test with our patients:
▶️ Repetitive flexion
▶️ Prone press-ups

We use them to figure out what your body responds to — and once we find your entry point, we build from there.

✅ More movement
✅ More control
✅ More resilience

That’s how we stop chasing symptoms and actually fix the root.

Grab our FREE step-by-step guide to learn the exact framework we use to help patients move pain-free again.
📍Link in bio.

11/24/2025

Stretching might give you relief…
but strength is what keeps the pain from coming back. 💥

We put everything we wish patients knew years ago into one FREE guide — so you can finally start getting stronger, not just “looser.”

Want it?
Tap the link in our bio to grab your copy.

Address

210 SW 11th Street Suite 03
Des Moines, IA
50309

Opening Hours

Monday 7am - 6pm
Tuesday 7am - 6pm
Wednesday 7am - 6pm
Thursday 7am - 6pm
Friday 7am - 4pm
Saturday 8am - 12pm

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