Spine Control: Build a Spine that's Resilient and Resistant to Injury

The Evolution of Training Your Spine for a Back that Never Fails You

... and how the current approach leaves people at risk of a lifetime of recurring low back pain from little things like bending over or standing “too long”.

How time flies!

Another year...

Another head of increasingly thinning hair...

I like to think my hair is disappearing because I've continued to learn so much my brain is growing, thus pushing the hair out.

Whatever helps me sleep at night, right?

In this article we're going to discuss new research that opens up avenues of training to improve the overall the health and functioning of our bodies.

We’re also going to talk about some of the discoveries I’ve made over the years that will help YOU move better...

Back in the day, better to me was very one-dimensional - being able to do MORE: more reps, more weight, more sets.

You know what I’m talking about… GAINZZZZ!...

Nowadays, better still means to do more in these objective, quantifiable measures like how much I can Squat or how many Muscleups I can do.

I'm an athlete so this competitive drive will never die.

But as I've grown older and ever-so-slightly wiser (I hope), I've learned to balance this drive with other things - things just as important as chalking up a new PB (personal best, for the uninitiated)…

Things like being able to stoop down to play with my almost 3 year old daughter for as long as she wants without my joints feeling like rusty hinges.

And like NOT being laid up on the couch, where I get progressively more grumpy, anxious and irritable because I'm not able to workout or play sports because I threw my back out from tying my shoes.

It’s this last point – having episodes of back pain from simple day-to-day tasks and movements like tying my Nikes – that’s kept me on the hunt for a better solution.

And I made a CRITICAL discovery from years of research and experimentation:

The Popular Methods Used in Fitness and Rehab for Back Pain are Keeping People Stuck in the BACK PAIN TRAP

The back pain trap is when you’ve come to the point where you still experience episodes of back pain that put you out of commission, despite your best efforts and doing all “the right things”.

Like me, you might experience random episodes when you bend over to tie your shoes or put on socks…

Or your back might start to ache after sitting for a long-time…

Or the opposite – from an extended period of standing or walking a short distance.

The back pain trap exists because the current methods used to rehabilitate back pain problems are a BAND-AID and don’t address the root cause.

Don’t get me wrong – these methods far superior to the previous approach, which was basically painkillers and bed rest – but they’re still not addressing the source of the pain.

The current approach to dealing with back pain can be summarized in two concepts: neutral spine and core stability training.

The current approach to dealing with back pain can be summarized in two concepts: neutral spine and core stability training.

Neutral Spine and Core Stability Training: a BAND-AID Solution for
Back Pain Sufferers

I know after reading this headline that some will be screaming “HERESY!” because these concepts are heralded as the “gold standard” in the worlds of fitness and rehab right now.

But before being quick to judge, let me share a bit of my background:

[+] My back pain can be traced back to a specific event – surgery I had when I was in high school that cut pretty deep and made doing what I loved most, which was playing sports, a painful challenge.

lower back pain from squats

[+] The first major improvements I experienced came when I was enrolled in the Kinesiology program at the University of Waterloo and I was lucky enough to study under Dr. Stu McGill, who is widely heralded as the world’s top low back pain expert. Dr. McGill’s approach is centred around core stability and maintaining a neutral spine.

[+] Since graduating in 2004 I continued to study and learn and trained myself and my clients to the point where back pain was triggered at most a couple of times a year. While this wasn’t that bad, I couldn’t accept the fact that I couldn’t tie my shoes without risk of injuring my back.

[+] Early in 2016, frustrated with being knocked out of action after simple tasks, I’d decided to dive deep into the issue to see if I could eliminate my episodes of back pain for good.

The approach I’d used started with core stability and neutral spine and grew to include addressing muscular imbalances, posture and movement patterns – all important and critical components back pain suffererers must address.

So, it’s not that I’m against core stability training or neutral spine. On the contrary - I believe they’re absolutely necessary components in your plan to being pain-free.

That being said, let’s talk about how core stability training and neutral spine are a band-aid that don’t address the SOURCE of the pain.

First we’ve got to answer the question...

“Why do we get back pain
in the first place?”

For the most part, the source of back pain is not muscular strain, but damage to one or more of the “passive” tissues of the spine.

Yes, muscle spasms are a common symptom, but they result due to damage to one of the passive tissues and occur to prevent further damage by locking up so you can't move.

The passive tissues of the spine include:

     • Intervertebral discs
     • Ligaments
     • Tendons
     • Nerves
     • Bone

Any of these tissues can be damaged and the source of back pain, with the first 2 being most common, nerves usually being a secondary cause and bone fractures being quite rare (and typically only in those 70 years old and up).

When you’re moving about your day, the closer to the end range of motion you get, the more stress is placed on the passive tissues.

So this includes anytime you fully flex or extend your spine, for example, to tie your shoes.

These seemingly innocent movements repeated over time can damage the passive tissues leading to inflammation, pain and protective muscle spasms.

Then, if you continue to do the same movements that caused the problem, the tissues never heal properly and become fragile and even more susceptible to injury in the future.

How Neutral Spine and Core Stability Training Help Get You Out of Pain

For people whose back pain originates from the causes above, avoiding stressing the passive tissues allows them to heal.

This is a GOOD thing.

And it’s how core stability training and neutral spine work to help sufferers get out of pain – they give your body the opportunity to heal the damaged tissues, whether it be your discs, ligaments, tendons or nerves.

It’s just like how if you keep picking a scab, it’ll never heal.

But leave the scab alone and the body heals the broken skin, just like it heals damaged tissues like ligaments and discs when you leave them alone by maintaining neutral spine.

This is great news, however, life doesn't always work this way...

The BIG Problem with Neutral Spine and Core Stability Training That Prevent You From Ever Really Fixing Your Back

The problem is that living a full, active life will result in movements and positions that deviate from neutral, despite your best efforts.

Here are 3 examples of activities from life and sport that result in deviating from neutral spine.

GARDENING, which results in spine flexion...

GOLFING, which has the spine in extension, side bending and rotation (grabbed this pic from a YouTube video of some PGA pros golfing shirtless on vacation)...

TAKING CARE OF A BABY, which again has the spine in flexion under load...

While you may be able to avoid deviating from neutral spine 95% of the time, being so vigilant requires energy and attention and it’s when we’re tired or distracted that we throw our backs out.

Even though the occasions were rare – I was sick of knocking myself out of commission a couple of times a year because of a simple movement where I didn’t maintain a perfect neutral spine.

Do you think it’s realistic to have to keep your spine as stiff as a titanium rod or risk injuring your back for the rest of your life?

I DON'T...

… which is why I went on a QUEST to come up with a better solution and it’s time to share what I uncovered.

Two 19th Century Doctors That Will Help You ESCAPE the Back Pain Trap

Ok, ok, ok – I know that headline right there sounds like your typical marketing mumbo-jumbo but I had to use it, because it’s completely true.

The tissues most often damaged in people with back pain are the discs and ligaments, so I looked into how discs and ligaments adapt.

This investigation led me to two names: Dr. Julius Wolff and Dr. Henry Davis.

Dr. Wolff was a German surgeon who developed what’s now known as Wolff’s Law:

Dr. Julius Wolff

" Bone in a healthy person or animal will adapt to the loads under which it is placed. If loading on a particular bone increases, the bone will remodel itself over time to become stronger to resist that sort of loading. The inverse is true as well: if the loading on a bone decreases, the bone will become less dense and weaker due to the lack of the stimulus required for continued remodeling."

Wolff’s law showed that inactivity weakened bones while loading increased bone density and strength.

Here’s the kicker – it wasn’t until over a hundred years later in the 1980’s when researchers finally caught up and began recommending weight-bearing exercise for osteoporosis.

I don’t know about you but I don’t have that kind of time.

Living in the same era as Dr. Wolff, Dr. Henry Davis was an American surgeon who developed Davis’ Law:

Dr. Henry Davis

" Ligaments, or any soft tissue, when put under even a moderate degree of tension, if that tension is unremitting, will elongate by the addition of new material; on the contrary, when ligaments, or rather soft tissues, remain uninterruptedly in a loose or lax state, they will gradually shorten, as the effete material is removed, until they come to maintain the same relation to the bony structures with which they are united that they did before their shortening. Nature never wastes her time and material in maintaining a muscle or ligament at its original length when the distance between their points of origin and insertion is for any considerable time, without interruption, shortened."

Here’s how Davis’ Law applies to your spine…

Because ligaments become taut at end ranges of motion, when you’re in neutral spine your spinal ligaments are in a “loose or lax state”…

Because of Davis' Law, if you’re working to maintain neutral all the time, your body will gradually shorten and weaken those ligaments over time. Use it or lose it!

And on those rare occasions you do bend over and stress the ligaments or discs, because they’re so deconditioned and have weakened and shortened, when you bend over to tie your shoes you overload their capabilities and “tweak your back”.

That is, until you properly address the true ROOT CAUSE of back pain so you can finally be free from the “back pain trap”.

And this, ladies and gentlemen, is where it’s my honour to present to you Spine Control:

Introducing Spine Control:
A Kinesiology-Based Approach to Becoming Free from Back Pain for LIFE

Kinesiology is defined as the study of human movement. It includes the sub-disciplines of anatomy, biomechanics and physiology and it’s these 3 sub-disciplines that provide the scientific basis for the Spine Control program.

And when I say “for LIFE”, I mean it in two ways: the chronological sense as in “for the rest of your life” and the broader sense that includes “everything you do in your life” that include things like:

  • Sports: golf, CrossFit, MMA, hockey, tennis, soccer, running, etc
  • Activities of Daily Living: gardening, bending over to tie your shoes, retrieving your baby from her crib, sitting, standing, walking, etc
  • Recreation: hiking, canoeing, camping without having to bring your orthopaedic mattress, etc

And not just doing these things, but doing them pain-free AND without the fear you’re going to injure yourself.

Spine Control is a comprehensive two-phase system that includes all of the proven methods from rehab and fitness proven to help back pain sufferers, as well as innovative methods to progress beyond based on the science of tissue adaptation.

Spine Control PHASE 1

Centred around the aforementioned concepts of neutral spine and core stability training to allow the tissues of the spine to heal and develop static and dynamic stability in all planes of motion.

  • You'll perform self-assessments to reveal muscular imbalances and determine your pain triggers with recommendations and routines to address what you find
  • You'll then work through 4 levels of static and dynamic core stability routines with objective goals hitting every core muscle in multiple planes of motion to give you a rock-solid core
  • You'll re-pattern fundamental movements to help you navigate life in a way that allows tissue healing to occur
  • You'll discover and implement strategies to create an optimal internal body environment for the fastest tissue growth and repair possible

A minimum of 4 weeks is required in this phase, but this is reserved only for those lucky buggers who never or rarely experience back pain...

The truth is that depending on your history and presentation, you could spend months in Phase 1 if that’s what it will take to get you to the ultimate goal of a back that's resilient and resistant to injury.

Trust me, if I could give you a pill to truly cure all of your problems today, I’d do it.

But I can't and you know those kinds of promises are BS anyway, right?

What I can do is provide you with clear expectations and milestones based on data gathered from the assessments, so you go into this with eyes wide open.

Does that sound reasonable?

If so, let's move on to Phase 2...

Spine Control PHASE 2

You'll begin building a quality called Dynamic Control and simultaneously strengthen the “passive tissues” so they become resilient and resistant to injury.

There are 6 routines in Phase 2 and once you’ve qualified for them by meeting the Phase 1 requirements, you’ll discover innovative exercises and movements designed to restore natural movement and posture and progressively strengthen those so-called “passive tissues”.

The key to training the passive tissues is to honour their natural properties.

For example, the blood supply of passive tissues is much less than that of muscles, which is why they’re white and not bright red like your muscles.

So we have to be very conservative when it comes to frequency, intensity and volume.

If we don’t adhere to these properties, we run the risk of injury… and because of the lower blood supply, injuries to discs, ligaments and the like take much longer to heal.

This is why although you may be physically capable of performing the techniques you’ll learn in this phase on a muscular level, following the program as designed will ensure you don’t violate the properties of the passive tissues so you make continued and safe progress.

While I can’t absolutely guarantee you won’t flare your back, what I can guarantee is the knowledge you’ll gain from any flares that may occur will be INVALUABLE in teaching you about your body so you can prevent flares in the future.

Plus, you’ll be armed with routines and strategies to minimize the length and intensity of any flares now or in the future.

I’m stating all of this because I want you to be 100% clear that Spine Control is not a “magic cure” so you can go into it knowing EXACTLY what to expect – fully restoring your spine to its natural, mobile state is going to take time and you might take one step back, before taking two steps forward.

We clear?

OK then…

One last thing before we get started: as a dad, husband and business owner, I know first-hand how busy life is, which is why I invested as much (or even more) time and energy designing the program to be as EFFICIENT as possible.

Spine Control is Designed
Specifically for Active, Busy People
and Requires Just 3 x 15-20 Minute
Sessions Per Week

Depending on the outcome of your assessments, more frequency might be recommended, but this is not likely to be the case and if it is, only for a limited period of time.

Instead, the results you’ll get will be from consistency, not volume or intensity…

And you can stick to 3 x 15-20 minute sessions required per week, don’t you think?

Especially combined with the fact that NO EQUIPMENT is required so you can do the routines at home or wherever you might find yourself.

So, if you’re NOT able to commit to 3 x 15-20 minute equipment-free sessions per week, thanks for listening, but we’re DONE HERE.

But if this small time commitment is doable for you let’s get down to business.

You're Backed By Our Industry Leading 1 Year Money-Back Guarantee

Start today and whether you complete the entire course or don't even look at it, you've got 1 year to decide if it was worth your investment. If not, all you have to do to get a refund is email us at [email protected] and we'll return every penny.

I’ve been running my online business since 2006 and I love what I do so rest assured you’re in good hands and I’m not going anywhere.


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You're Backed By Our Industry Leading 1 Year Money-Back Guarantee

Start today and whether you complete the entire course or don't even look at it, you've got 1 year to decide if it was worth your investment. If not, all you have to do to get a refund is email us at [email protected] and we'll return every penny.

I’ve been running my online business since 2006 and I love what I do so rest assured you’re in good hands and I’m not going anywhere.


hip mobility warmup

Only $149 $99 Today

Need Help? Contact Us Here

Frequently Asked Questions

Q: Do I have to stop going to the gym playing a sport, etc?

Q: How much time does Spine Control take?

Q: What can I do while on the program? What can't I do? For how long?

Q: What equipment and how much space do I need?

Q: What results can I expect?

The Moment of Truth...

It's not about how many exercises you'll learn (40+), the # of pages in the manuals (around 100 total) or how many hours of video (3+) you're getting...

If we try to measure the value of Spine Control like this, it's no more valuable than a few dozen random articles on back pain and a few hours of YouTube videos...

Here's where the true value lies...

One half of the value here is what's gone into creating Spine Control: the personal struggle ​I've had with back pain since major surgery in high school, the years of higher education I've invested in and the thousands of hours of experience training and developing programs for my clients and athletes.

The other half of the value is that I've taken everything I've learned to this point and wrapped it all up into an easy-to-follow package that you can literally start TODAY.

If you don't see the value in this that's totally cool - do your thing.

But if you do see the value here, there's nothing left to do, so...


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