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The Pain-Free Performance Blog
Stay Strong, Stay Pain-Free
Learn the latest in strength training and rehabilitation to help you move better, build resilience, and get back to doing what you love—pain-free.
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Understanding Why You Keep Getting Injured and How to Prevent It
Learn simple injury prevention strategies to stay healthy and keep enjoying your favourite activities pain-free
3 min read


Why Your Lower Back Hurts (and how to fix it)
More than 80% of the population will feel lower back pain at some point (I sometimes wonder how that statistic isn't 100%). So it's...
4 min read


Mastering Pain Management with the Traffic Light System
How do you know when to push through pain and when to back off? Should you ever push through pain?
3 min read


How I Conquered My Back Pain and Regained My Freedom
How I went from a disc herniation and sciatica to lifting over 500lbs pain-free
6 min read


Understanding Pain - Common Myths Debunked
Unfortunately, pain is commonly misunderstood. So, let's clear up the most common myths and misconceptions I hear about treating people's pain.
4 min read


Does movement technique actually matter?
We often cite wanting to ensure we “do things right” or risk hurting ourselves with exercise. Technique is important, but not in the ways you think.
3 min read


2 practical steps to deal with your back pain
*A more progressed version of back extensions that I've worked up to over the years If you’ve been around my content for a while, you’ve...
3 min read


Pain-Free Pointers - November 27th 2023
This is a brand new weekly email containing 3 quick, actionable tips you can use become strong and pain-free.
2 min read


Strength training is your best defence against injury
You could have the world's best technique, but if you're doing something beyond your body's level of tolerance, you can get injured.
2 min read


How to use a traffic light to self manage your pain
How do you know when to push through pain and when to back off? Should you ever push through pain? I answer that and more.
2 min read


If your healthcare provider does this, you need a new one...
Here are some red flags to look out for in your healthcare provider in order to get the best care possible
3 min read


How do you know when to push and when to back off?
Tired of either burning out, getting hurt, or just not making any progress?
3 min read


Do You Need "Corrective Exercise"?
Is there anything special about "corrective exercises" that helps us rehabilitate our pain?
3 min read


Why Your Lower Back Hurts
More than 80% of the population will feel back pain at some point in their life. That's why it's important to understand why it happens
3 min read


Why the R.I.C.E Principle No Longer Applies
The rationale behind this treatment was to manage inflammation. But what if that's detrimental to the healing process?
3 min read


The 3 Steps to Rehabilitate Any Injury
Dealing with pain, especially the chronic kind, can impact more than just your workouts. Here are the steps I use to tackle any injury
3 min read


The Mental Burden of Pain Rehabilitation
When it comes to pain, it's important to understand that it's not as black and white as we may think.
3 min read


I Just Tweaked Something, Now What?
Does this situation sound familiar? You've injured or hurt yourself doing something. You begin to catastrophize your pain...
3 min read


Is it Safe to do Activities That Are Painful?
Pain is feedback for what's going on in the body. But sometimes it can be deceptive, especially when it comes to chronic pain.
3 min read


How to Deal with Muscle Stiffness and Tightness
Tightness isn't what you think. We tend to say that if a muscle feels tight it's shortened and you need to stretch it. But is this the case?
2 min read
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