Recovery shouldn’t be mysterious. After decades treating spine and joint complaints, I rely on a simple four-phase path. It’s not flashy—but it works because it respects how bodies heal in the real world.
Phase 1: Calm the Fire
- Short walks, gentle range of motion, positions of ease (e.g., support under knees).
- In-clinic: precise spinal adjustments and soft-tissue work to dial down guarding.
- Home: breath cadence (5 in/6 out), heat or cool packs as tolerated, quality sleep.
Phase 2: Restore Motion
- Spine mobility (cat–camel), thoracic extensions, hip openers, ankle rocks.
- Rythmic walking—motion begets motion, especially for low backs.
Phase 3: Build Capacity
- Push, pull, hinge, squat, carry—scaled to confidence. Two sets are enough to start.
- We progress load slowly. The goal is repeatable, not heroic.
Phase 4: Live Your Story
Return to hobbies and social connection. Pain shrinks when life grows. I encourage patients to put a small, joyful commitment on the calendar every week.
Food & Drink to Support the Phases
- Protein anchor each meal (recovery needs building blocks).
- Leafy greens, berries, olive oil, and nuts most days.
- Hydration rhythm—water before meals; herbal tea to end the evening.
Takeaway: Calm → Move → Strengthen → Live. Follow the sequence and your body tends to meet you halfway.