This isn't medical advice.

Who I am, and who I'm not

I'm not a physician, physical therapist, chiropractor, personal trainer, dietitian, nutritionist, or any other kind of licensed or certified health professional. I have no medical training of any kind.

In November 2024 I herniated the L5S1 disc in my lower back. After 14 months of pain and physical therapy that didn't work for me, I put together a routine of movements that felt good on my body, and I've done it every day since. My pain went from debilitating to 0/10 and I lost weight. That happened to me. It is not a claim about what will happen to you.

Everything on this site - the routine, the movement list, the videos, the guides, the way I eat - is a description of what one person did. It is not a treatment, a therapy, a protocol, or a program designed for any particular condition or any particular person.

This is not medical advice

Nothing on this website, in the emails I send, in the guides I sell, or in anything I post on social media is medical advice, diagnosis, or treatment. None of it is a substitute for professional medical care.

Talk to your doctor before you start this or any exercise program. That goes double if any of the following apply to you:

• You have a back injury, disc problem, or any spinal condition
• You have a heart condition, high blood pressure, or any cardiovascular issue
• You have any injury, chronic condition, or disability
• You're pregnant, recently gave birth, or recently had surgery
• You take medication that affects your heart rate, blood pressure, or balance
• You've been sedentary for a long time
• You're over 65
• You have any reason at all to think exercise might not be safe for you

If your doctor tells you not to do something on this site, listen to your doctor and not to me.

Never delay or skip getting medical care because of something you read here. If you think you're having a medical emergency, call your doctor or your local emergency number immediately.

You're doing this at your own risk

Physical exercise carries a risk of injury. That risk is real, it exists no matter how gentle the movement looks, and it's higher if you already have an injury.

By doing the routine or anything else described on this site, you accept that risk yourself. You are voluntarily choosing to participate, and you are responsible for your own safety and your own decisions about what your body can handle.

Some practical things I'd say to anyone:

• If a movement hurts, stop doing it. None of these should cause pain. When I built this I threw out about half the movements I tested because they didn't feel good on my back - and I've thrown out more since. The ones that don't work for you may be different from the ones that didn't work for me.
• Stop immediately if you feel pain, dizziness, shortness of breath, chest discomfort, numbness, or anything that doesn't feel right - and see a doctor.
• Don't push through pain. Going slower or doing less is always allowed and it's usually the right call.
• Make sure your space is safe - clear floor, stable footing, nothing to trip on or hit.

No guarantees about results

I can't and don't promise you any particular result. Not weight loss, not pain relief, not improved mobility, not anything.

My results are my own. Individual results vary enormously and depend on things I know nothing about - your body, your history, your injuries, your genetics, your age, your diet, your sleep, your stress, how consistent you are, and plain luck. Any before-and-after photos, numbers, timelines, or comments from other people that appear on this site or on my social media are individual experiences and are not typical, promised, or guaranteed.

Specifically, to be as clear as I can: this routine did not heal my herniated disc. I still have it. I got scanned again months in, while pain-free, and the protrusion was still exactly where it was. What changed for me was the pain and my day-to-day quality of life. Nothing on this site should be read as a claim that any movement can cure, heal, treat, or reverse a disc herniation or any other medical condition.

Food and supplements

The same applies to anything I say about how I eat. I'm not a dietitian or a nutritionist, it isn't a prescribed diet, and it isn't nutrition advice. If you have a medical condition, a history of disordered eating, or you're on medication, talk to a doctor or a registered dietitian before changing how you eat.

Any supplements I mention are things I personally take. They aren't evaluated by the FDA, they aren't intended to diagnose, treat, cure, or prevent any disease, and you should talk to your doctor before taking anything new.

Affiliate links and paid products

Some links on this site are affiliate links, which means I may earn a commission if you buy through them, at no extra cost to you. I also sell my own guides as digital downloads. Being paid doesn't change what I say about anything - I recommend things I actually use - but you should know the relationship exists. See the Terms for more.

Limitation of liability

To the fullest extent permitted by law, I am not liable for any injury, loss, or damage of any kind arising from your use of this site or anything on it - including but not limited to physical injury, aggravation of an existing condition, or any direct, indirect, incidental, or consequential damages. You use this site and do these movements entirely at your own risk.

This site is provided "as is," without warranties of any kind. I make no representation that the information here is accurate, complete, current, or suitable for you.

Questions

If something here isn't clear, email me and I'll do my best to explain it. But if the question is whether this is safe for your body specifically, I genuinely can't answer that - your doctor can.

- Spencer