Shapeshift Wellness

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

04/02/2026

10 years ago I chose LIFE.
To stop running from my symptoms.
Stop running from fear.
Stop drowning my pain in 🍺 🥃
What followed was 5 days of brutal withdrawal.
Then 10 YEARS OF FREEDOM.
I’ll share more over the next 5 days.

03/31/2026

👇 Comment "FREE GROUP" to access the masterclass and tons of other free resources!
The number one rule of rehab is: "Don't skip steps, but don't baby yourself either."
These examples are going to be "too much too fast" for MOST people with chronic back pain or sciatica.
These exercises are more suitable as goals to workup to in an advanced mobility training program... Not a rehab program.
However - if you take it slow and work to improve FULL body mobility and strength over time, AND you have the genetics to allow you to hit some of these incredibly deep ranges of motion, great!
Just don't skip steps by diving straight into this type of exercise.
👇 Comment "FREE GROUP" to access the masterclass and tons of other free resources! If you want us to write a program for you, just DM us "BEYOND PAIN"

03/10/2026

👇 Comment "FREE GROUP" to access the masterclass and tons of other free resources!
What’s the best exercise for back pain + sciatica?

It’s not “the one for anterior pelvic tilt.”
Or “McKenzie Press-ups.”
Or “Big-3 magic moves for sciatica.”

Most people are trying to solve the wrong problem.

What actually matters is program design.

Here are the real questions:

✅ Are you doing full-body mobility + strength + cardio + endurance (in a balanced way)?
✅ Are your symptoms safe during AND after exercise?
✅ Are you nailing the basics: frequency, intensity, time, and type?

Because “the best exercise” depends on:
• your history
• your current limitations
• your goals
• what you can tolerate right now
• how we progress it over time

A single exercise isn’t a program.
And “3 exercises for sciatica” isn’t a plan.

So if you’ve struggled to find the right exercises…
it’s not your fault.
There are a lot of variables to get right.

👇 Comment "FREE GROUP" to access the masterclass and tons of other free resources! If you want us to write a program for you, just DM us "BEYOND PAIN"

03/08/2026

👇 Comment "FREE GROUP" to access the masterclass and tons of other free resources!
Stress increases the risk of chronic back pain by 180%.
Depression increases it by 150%.

And here’s what most people get wrong…
It’s not “in your head.”
And it’s not your fault.

Stress, anxiety, and depression change your hormones, immune system, inflammation, and nervous system.
They can make your body more sensitive.
More reactive.
More protective.

That can look like:
• more pain
• muscle spasms
• fear of movement
• avoiding activity
• getting more stiff + deconditioned
…and the cycle keeps going.

Mental health isn’t just “brain stuff.”
It’s a full-body and behavior phenomenon.

If you want the science behind chronic pain explained simply, we just added our Pain Neuroscience mini-series inside our free community.

👇 Comment "FREE GROUP" to access the masterclass and tons of other free resources!

03/06/2026

👇 Comment "FREE GROUP" to access the masterclass and tons of other free resources!
Chronic pain is not “in your head.”
But what’s in your head can absolutely turn the volume up or down. 🧠🔊

One of our Beyond Back Pain clients had pain sitting in the car on the way to work… 🚗😣
…but zero pain sitting for hours on a crappy foldout chair with friends playing board games and having fun. 🪑😂

Same “sitting.”
Totally different context: traffic + stress + news vs fun + connection. ⚡️➡️😌

So her rehab wasn’t just “fix posture” or “do more core.”
It was reduce stress inputs (hello, news), practice mindfulness while driving, and add more joy/social time. ✅

Sometimes rehab means changing real life.
Not the whole plan… but for the right person, it’s a game-changer. 🎯

👇 Comment "FREE GROUP" to access the masterclass and tons of other free resources!

03/06/2026

I wish more people with back pain + sciatica knew this:

Your body isn’t broken… your program is.

Pain doesn’t automatically mean damage.
And it definitely doesn’t mean you’re “too fragile” to lift.

Most people aren’t failing because they’re weak.
They’re failing because their plan is built around fear.

No progressions.
No bending.
No plan for stress/sleep/nutrition.
Just “avoid everything that hurts.”

But your back doesn’t get safer by avoiding life.
It gets safer by building capacity.

✅ The right movements
✅ The right starting point
✅ The right progression
✅ Consistency over time = success

You don’t need to stop moving.
You don’t need to brace your core for dear life.
You need a whole-person, full-body plan.

If you want help rebuilding strength without guessing, DM me BEYOND PAIN and I’ll point you in the right direction.

03/05/2026

POV: you stopped being afraid of your spine… built up slowly… and now your back can handle anything. 🏋️‍♂️🔥

It’s so easy to get scared of bending, deadlifting, or doing anything that “challenges” your back.
But that fear usually leads to less activity, more stiffness/spasms, and—yep—more pain. 😵‍💫

Here’s the part people miss: your spine can adapt over time. 🧠➡️💪
Deadlifting (done the right way) was one of the big things that helped me overcome my own back pain years ago.

As I slowly rebuilt strength, I got more resilient—not more fragile.
And now “real life” stuff like boxes, awkward carrying, and random chaos doesn’t flare me up… because I’ve been training for it on purpose. 📦✅

The key is painfully simple: build up slow.
Most people don’t have the patience for slow… so they skip steps, flare up, and then blame lifting.

If you flare up after skipping steps, it doesn’t mean lifting is “dangerous.”
It means your plan was too much, too soon. 🚦

Baby steps. One at a time.
Use safe pain protocols, monitor symptoms, and earn your progress over weeks—not minutes. 👣📈

Want the full framework? Our masterclass is now inside our free community.
Comment FREE GROUP and we’ll send you the link. 🔗👀

03/04/2026

👇 Comment "FREE GROUP" to access the masterclass and tons of other free resources!
I told our client with back pain + sciatica to jump off a cliff. 😅🧗♂️

He asked: “Can I jump off a 50-foot cliff?” 🌊
We said: not 50… start with 5.

That’s graded exposure. 📈
Too much too fast = flare-up. 🚨
Too little forever = fear + weakness + more pain. 🧊

Big goals (BJJ, deadlifts, marathons, golf, hoops) feel like “cliff jumps.” 🥋🏋️♂️🏃♂️⛳️🏀
The win is stair-steps: prerequisites → confidence → capacity. 👣

Don’t skip steps. Don’t baby yourself. ✅
👇 Comment "FREE GROUP" to access the masterclass and tons of other free resources!

03/03/2026

How to overcome your FEAR OF BENDING YOUR SPINE (Save for later)

1) Start by just visualizing yourself
doing gentle bending movements,
and imagine it feels GOOD.
Combine w/ slow breathing.

2) Find supported static positions
with gentle flexion. Breathe slow to
tell your body it’s safe.

3) Ease into movements like cat/cow
or child’s pose rockbacks combined
with peaceful breathing to prevent
overprotective muscle spasms.

4) Start gradually easing into
jefferson curls. Bodyweight + partial
depth first. Build up slowly.

If you want more guidance, just comment “FREE GROUP” for tons of resources, our masterclass, or to learn more about working with us to create a personalized rehab plan to safely help you overcome chronic back pain or sciatica, and get active again!

03/02/2026

👇 Comment "FREE GROUP" to access the masterclass and tons of other free resources!
MRI's can freak you out when you have chronic back pain or sciatica.
You see things like annular tears, disc herniations, degeneration, nerve compression, and stenosis.
That sounds scary!
Take a breath. It's going to be okay. These things are extremely common in people, whether or not they have pain.
They aren't the singular cause of your pain. You can get better with solid lifestyle changes. Don't believe the fear.
👇 Comment "FREE GROUP" to access the masterclass and tons of other free resources!

03/01/2026

👇 Comment "FREE GROUP" to access the masterclass and tons of other free resources!
Anterior pelvic tilt is normal. Nearly everyone has a pelvic tilt that is NOT neutral. This is just a normal anatomical variation.
No one is symmetrical! You can't change bone shapes!
Chasing symmetry in rehab exercises for chronic low back pain or sciatica is impossible, it's frustrating, and it DOESN'T DO ANYTHING.
Focus on lifestyle changes that DO make a difference.
👇 Comment "FREE GROUP" to access the masterclass and tons of other free resources!

02/28/2026

👇 Comment "FREE GROUP" to access the masterclass and tons of other free resources!
Is it possible to injure your back by bending it or doing jefferson curls? Sure.
Is it also possible to SLOWLY build up strength and tolerance to flexion to the point the jefferson curls are perfectly safe - even if you have chronic low back pain, sciatica, disc herniations, or even nerve compression? Yep.
Stop thinking in black and white. Be patient, ease into full body mobility and strength slowly, and overcome the fear of bending.
👇 Comment "FREE GROUP" to access the masterclass and tons of other free resources!

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Lakewood, CO

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+17205137707

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