Shapeshift Wellness

Shapeshift Wellness We empower people with chronic low back pain & sciatica to reclaim the active life they love.

04/25/2026

Comment FREE GROUP to watch our masterclass 🏃
If you're overwhelmed with all of the free educational videos on the internet about chronic pain, and it seems like everything is contradicting everything else, there's a reason why that happens.
Much of this advice could be useful for some person at some stage of their rehab, given certain symptoms, history, and goals.
However, that same advice might do nothing for a second person and actively make a third person worse.
So if you're trying a lot of random bite-sized pieces of advice and wondering why you're not improving your chronic pain, hopefully it should be obvious: none of these things are a systematic, personalized plan.
Each person is different, and so each person's plan needs to look different.
The only way to ensure that you have a plan that addresses your history, goals, abilities, and limitations is to teach you systematic protocols and guide you to have a personalized plan.
If you think you need individual support to overcome chronic pain and safely get active again, reach out to us.
DM me to tell me a little bit about your situation (I personally read every response), and I will reply to get to know you and see how we can help.

04/24/2026

DM me beyond pain to see how we can help you overcome chronic pain and get active again. 👇
If your physical therapist is telling you that posture is causing your pain, run away.
Science shows this is clearly not true: ❌
1. Nearly every single person has an anterior or posterior pelvic tilt.
2. Core stability is not correlated to low back pain in the research.
3. Every human being is asymmetrical, and it doesn't matter in most cases.
🏃 Instead, we need to focus on full-body mobility and strength using graded exposure and ensuring that we don't skip steps and don't baby you.
If you want an evidence-based, personalized, whole-person plan to overcome chronic pain and safely get back to the activities you love, send me a message and tell me a little bit about your situation.

DM me BEYOND PAIN to see how we can help you get back to normal life. 👇

04/23/2026

DM me BEYOND PAIN to get some help getting back to normal life! 👇
Stop bracing your core all the time and stop avoiding bending your spine!

I get it. If you're in pain and bending forward causes pain, you think that that's dangerous, but this behavior actually makes your pain much worse long-term.
If you avoid bending, then your body becomes weaker and less capable of bending. When real life demands activities like putting on your shoes, picking up a bag of groceries, these things easily trigger pain because you never practice them. You've gotten weaker over time, so it's easier to hurt yourself doing basic stuff.
So instead of bracing your core all the time, let's do the following three things:
1. Learn to relax your core.
2. Calm your nervous system down with some peaceful belly breathing.
3. Slowly start to reintroduce full range of motion through the spine, one step at a time.
This can be scary if you've lived with chronic pain for a very long time. If you'd like help mapping out exercise progressions so that you don't skip steps, reach out to us.
DM me BEYOND PAIN to get some help getting back to normal life! 👇

04/22/2026

Comment FREE GROUP to access our free trainings! 👇
Don't let your surgeon scare you based on your MRI.
Yes, obviously there are red flags that we need to watch out for, but these are extremely rare, and of course your doctor's job is to rule these things out.
However, something that sounds scary, like a disc herniation or nerve contact or nerve impingement are actually very common in both symptomatic and asymptomatic people, meaning we can't blame pain on the MRI findings.
When you're a hammer, everything looks like a nail. And when you're a surgeon, everything looks like surgery. However, a good surgeon should be there to reassure you, to rule out red flags, and to help point you towards exhausting all of your non-surgical options first so that surgery is an absolute last resort.
And whether or not a person has surgery, there's no escaping the fact that we all must take care of basic lifestyle changes through exercise, stress reduction, nutrition, and sleep in order to take care of ourselves and prevent future pain or flare-ups.
In other words, you need to be in the driver's seat. If you'd like some help, To help metaphorically "learning how to drive," join our free group to learn more about how to take care of yourself.
Comment FREE GROUP to access our free trainings! 👇

04/21/2026

Comment FREE GROUP to watch our masterclass.
Stop blaming your short leg for your low back pain or sciatica.
Leg length inequality is nearly universal, meaning nearly every single human being on the planet has one leg that's a little bit shorter than the other.
Besides, if you had a leg length inequality your entire life, why did you develop chronic pain at the time that you did? Your leg length didn't change, So we have to look at other lifestyle factors to determine what led to the development of pain.
Were there any changes in physical activity, doing more, less, or different activities?
Or were there changes in lifestyle, stress, sleep, nutrition, people, places, things, work, relationships, life events?
Your short leg does not matter. Neither does your hip hike, your pelvic tilt, your gluteal amnesia or other made-up postural syndromes. These are outdated, non-scientific myths that keep you stuck chasing your tail in rehab purgatory.
Start looking at yourself like a whole human being and you'll have a real long-term path to recovery.
Comment FREE GROUP to watch our masterclass.

04/20/2026

Comment FREE GROUP to watch our masterclass.
The brain influences pain, but therapy alone doesn't fix chronic pain.
If you've read John Sarno, you may have been convinced that you could simply think your way out of chronic pain. But that's not true in most cases.
Of course, positive thinking and dispelling outdated fear-based myths about your back and understanding that you are capable, adaptable, resilient, and that you can heal are all important parts of the right mindset for recovery.
And of course, for people with severe depression, anxiety, trauma, and other their mental health challenges, therapy can be an extremely important part of recovery from chronic pain.
But where therapy alone can fall short is sometimes it fails to give people practical solutions and it can fail to answer the question, "well what do I actually do on a daily basis to get back to normal life?"
Most importantly, you can't think your way into stronger muscles, stronger cartilage, stronger bones. and you can't think your body into the physical conditioning required to be able to do activities like running, weightlifting sports golf martial arts, and living normal life.
The only way to do that is to physically train it through progressive full-body mobility and strength programming.
Zoom out, take a whole person approach.
Comment FREE GROUP to watch our masterclass.

04/19/2026

DM me "BEYOND PAIN" and I'll help you overcome chronic pain and get back to normal life without surgery.
It's not your fault that surgery didn't help with chronic low back pain or sciatica.
Doctors will claim that surgery on a single anatomical structure will solve the singular cause of chronic pain.
However, decades of research very clearly show us that chronic pain cannot be blamed on a single structure because chronic pain is multifactorial.
Yes, our anatomy can be one piece of the pie, but full body mobility, strength, stress, nutrition, sleep, lifestyle, people, places, things, age, genetics, and other factors play a massive role in determining who has chronic pain and who doesn't.
Even when surgery is indicated for red flag symptoms, and even when surgery is successful at resolving red flag symptoms, symptoms. If we return to the same lifestyle that got us into to chronic pain in the first place after surgery, then it's not surprising when the pain comes back down the road.
With or without surgery, lifestyle changes need to be the foundation of any recovery program.
DM me "BEYOND PAIN" and I'll help you overcome chronic pain and get back to normal life without surgery.

04/18/2026

Comment FREE GROUP for access to our free trainings.
This is why some people hate chiropractors.
Some still hold onto outdated beliefs the rest of the profession has moved past — and it's hurting patients.
Whether it's avoiding the actual area of your pain in favor of pseudoscience, or adjusting your spine while promising it'll "realign" you and fix everything long-term — none of that is supported by the research. 🔬
The truth is, spinal asymmetry is nearly universal. We can't blame chronic pain on it.
And if your provider isn't helping you build a real plan — mobility, strength, sleep, stress, nutrition — you're getting false answers dressed up as care.
There's no shortcut to taking care of yourself. It's not complicated, but it does require work.
Comment FREE GROUP for access to our free trainings.

04/17/2026

DM me "Beyond Pain" and I'll see how I can help you overcome chronic pain and get back to an active life!
Doesn't it drive you crazy when people promise that one exercise is going to instantly and permanently fix your pain?
If you've been dealing with chronic low back pain or sciatica for a long time, you've probably tried a lot of different exercises. So hopefully you already know that big promises about one exercise magically fixing your pain are outrageous and downright untrue.
But people want simple solutions. They want a one size fits all solution where they don't have to think, They don't have to deal with complexity. They don't have to deal with nuance. ones, they don't have to take on multiple areas of lifestyle change, they don't have to learn anything new. they just plug in a formula and hope that they get better. .
But again, if you've been dealing with this for a long time, I hope you know better. I hope you know that real change for chronic pain is going to take some real lifestyle changes. It's going to take a commitment to a more comprehensive approach to your physical fitness, which usually revolves around gradually challenging yourself with full body mobility and strength.
Not to mention that it's not just that one exercise won't fix your pain. Exercise alone is not a complete answer to chronic pain in many cases because so many other lifestyle factors like stress, sleep, and nutrition also impact pain just as much or more for some people.
If you need some personalized guidance to help you overcome chronic pain and safely get active again, DM me.
DM me "Beyond Pain" and I'll see how I can help you overcome chronic pain and get back to an active life!

04/16/2026

Comment FREE GROUP and watch the masterclass on back pain & sciatica.
I'm so sick of people saying an expensive chair or device will solve your chronic back pain or sciatica problems.
This misleads people into thinking that there is a magic and quick and permanent solution to chronic pain. But the truth is chronic pain is complex.
No chair, no mattress, no ergonomic support, no lumbar cushion is going to fix a sedentary and crappy lifestyle.
No device can make up for lack of mobility and strength and lack of regular physical activity and exercise.
No chair and no device can make up for lack of sleep, high stress, and a crappy diet.
No device can fix the main problem with exercise, which is that people either do too much too fast, skip steps and hurt themselves, or they baby themselves by doing too little for too long, in which case they never get stronger, so they never get better.
For what it's worth, having a comfortable chair, a comfortable mattress, a comfortable place to sit is always a great idea, but that one change alone does not fix chronic pain.
If you want to see what a long-term solution looks like, join our free group.
Comment FREE GROUP and watch the masterclass on back pain & sciatica.

04/15/2026

Comment FREE GROUP and watch the masterclass on back pain & sciatica.
You are making your chronic pain worse by avoiding the things that hurt.
It's a completely normal response to pain to avoid the things that cause the pain, because we assume that if it causes pain, it must be causing damage and therefore we should stop doing it.
Unfortunately, although it can be a good idea to temporarily dial back our activities to accommodate for our symptoms, long-term, if this leads to overprotective guarding and movement avoidance patterns where we avoid things because we assume that things like bending lifting, and twisting are dangerous for the spine. This leads to atrophy, disuse, weakness, fear, overprotective muscle spasms, stress, inflammation, and ultimately more pain.
Motion is lotion for the spine. movement is medicine. The key is that we have to start extremely gentle for some people and we need to progress extremely slowly for some people. Of course, everybody progresses and starts at a pace and place that is appropriate for them.
Comment FREE GROUP and watch the masterclass on back pain & sciatica.

04/14/2026

Comment FREE GROUP and watch the masterclass on back pain & sciatica.
Any hands-on treatment that can provide instant relief can also go away instantly.
Any passive therapy that someone does to you, by definition requires you to keep coming back to have that treatment done to you forever for short-term pain relief.
A long-term solution requires active participation where you take control of your own health through lifestyle changes, strength, mobility, stress reduction, nutrition, and sleep.
Not to mention that outdated fear-based narratives that make you feel that your body is out of alignment or that it is fragile are not only untrue but lead to worse outcomes because it promotes fear, which leads to less movement, which leads to weakness, which leads to more pain.
Comment FREE GROUP and watch the masterclass on back pain & sciatica.

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