Iowa Spine and Performance

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

Back & hip pain doesn’t have to be your “new normal.”Adam came to Iowa Spine and Performance with a simple but powerful ...
02/24/2026

Back & hip pain doesn’t have to be your “new normal.”

Adam came to Iowa Spine and Performance with a simple but powerful goal: walk faster, get back in the gym, and run again like he did in the military.

He’d tried physical therapy before… but nothing changed long term. Why? Because his hips weren’t being addressed — just the pain.

So we did things differently.

✔️ Calmed his low back pain with scraping, dry needling, and adjustments
✔️ Made hip mobility and strength the FOUNDATION of his rehab
✔️ Progressed him from slow walking ➡️ brisk walking
✔️ Helped him run for the first time in 10 YEARS

That’s what happens when you stop chasing symptoms and start fixing the root cause.

Want results like Adam?
Let’s find the real reason behind your back and hip pain so you can get back to doing what you love.

Click the link in our bio for a FREE low back assessment!

02/20/2026

If you’ve done traditional PT or chiro before, you probably know the routine…

✔️ Band around the knees
✔️ 3 sets of 10 clamshells
✔️ “Stop if it hurts”

Doesn’t matter if you’re a CrossFitter or someone’s grandma — everyone gets the same photocopied program from 1978.

At Iowa Spine & Performance, we don’t do cookie-cutter.

Every plan is 1:1, fully customized, and built around your body and your goals.

That’s why our patients don’t just feel better — they stay better.

You didn’t “fail” rehab.You followed the plan.You showed up.You did the exercises.But if you’re still not back to traini...
02/17/2026

You didn’t “fail” rehab.

You followed the plan.
You showed up.
You did the exercises.

But if you’re still not back to training, it’s not because you didn’t work hard enough.

It’s because most rehab is built around getting you out of pain — not getting you back to performance.

There’s a big difference.

At Iowa Spine and Performance, we build custom plans designed around your goals — whether that’s lifting heavy, running pain-free, or competing again.

No endless band work.
No generic handouts.
No guessing.

Just structured progressions and 1-on-1 guidance every step of the way.

If you’re ready to stop “managing” your injury and actually move forward…

📍Click the link in our bio and let’s get you back to training.

02/13/2026

Feeling stiff when you head out for a run usually means your hips and glutes aren’t fully warmed up.

This simple half-kneeling hip rotation helps activate the glute and improve hip mobility before you start moving.

By rotating the hip inward and then toward the front leg, you’re encouraging better control and stability through the hip.

You should feel the glute engage as the rotation happens — that’s the muscle your body relies on to keep your stride efficient and pain-free.

Adding a gentle reach increases the challenge while reinforcing that glute activation.

Slow, controlled breathing helps lock in the movement and keeps the muscle engaged throughout the drill.

Try two rounds of ten breaths before your next run to move easier and feel less stiff from the start.

02/12/2026

Cam said 500 likes and he’ll do it 🤷‍♂️

02/11/2026

Does your low back flare up every time you lift your kid,
help them off the ground,
or even pick up the laundry?

The issue might not be your back itself.
Often, it’s coming from the core or the hips — the root cause.

Try this exercise 👇

• Lie on the ground
• Place a foam roller or yoga block on one hip
• Rest the same-side elbow on the block
• Gently push your hip into the roller while pressing your arm toward your leg
• Keep your back flat against the floor

You should start to feel your core engage.

From there, inhale through your nose and exhale through your mouth.
Aim for 10 slow breaths and see how it feels.

02/09/2026

Early in rehab, the priority is calming things down and finding positions that feel better.

That’s an important first step.

But rehab can’t stop there.

When you’re in pain, your body goes into protect mode.
Over time, that can teach you the wrong lesson — that moving is dangerous and should be avoided.

Effective rehab helps teach your body something new
It slowly brings movement back in ways that feel safe and controlled.

This helps your body learn that movement is okay and not something to fear.

The goal isn’t perfect form or no pain at all.

The goal is to feel confident moving again — in the gym and in daily life.

Ready to move safely again?
DM us 💪🏻

02/04/2026

💪 Strong shoulders aren’t built by training one muscle.

Healthy shoulders depend on how well your shoulder blade moves and how well you control it.

Strength without mobility leads to compensation.
Mobility without strength leads to instability.

When both work together, shoulders move better, feel better, and last longer.

Build the base.
The rest follows.

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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