What is the Pain to Performance Continuum?
It’s a decision-making framework that guides what to do now, what to avoid, and what you must earn back
before going to the next phase.
Phase 1
Stop the flare cycle
Purpose:
Reduce sensitivity fast by removing the specific triggers driving symptoms.
What we do
Identify painful movement patterns, install spine-sparing strategies for real life, and build positions of respite so symptoms can be calmed quickly.
Milestones to progress
Symptoms calm faster
and spike less often.
You have reliable reducing positions that calm symptoms within minutes
Walking is repeatable—same dose, same response—no next-day penalty.
Phase 2
Build capacity
Purpose:
Build a foundation of torso control, spine stiffness, endurance, and tolerance that protects the spine under daily load.
What we do
The right dosage of stability training, walking progressions, and controlled work/home exposure—without provoking the familiar pain trigger.
Milestones to progress
Stable baseline across the week
Higher tolerance for sitting/standing/work tasks
Training can be introduced without symptom volatility
Phase 3
Return to Fitness
Purpose:
Reintroduce gym patterns with strict form and loading rules.
What we do
Hinge, squat, lunge, carries, pulls/pushes—scaled and coached to your triggers and tolerance.
Milestones to progress
You can train consistently
(no flare cycles)
Load increases are tolerated
and repeatable
Movement quality holds under fatigue/time pressure
Phase 4
Train performance
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Purpose:
Return to optimal training and active-lifestyle potential. Restore sport/work capacity and make your back durable in the real world.
What we do
Higher-speed/complexity tasks, longer days, travel, unpredictable demands—trained strategically.
Milestones to progress
You know your early warning signs and how to respond
You can handle spikes in life-load (not just controlled sessions)
Your plan is sustainable long-term