Pain Academy

Pain Academy We help people who don't move like they used to and struggle with nagging injuries and chronic pain.

Our incredible online movement programs have helped thousands of people all over the world move and feel better.

09/15/2026

If you spend hours sitting at a desk, you don’t necessarily need an hour-long mobility routine to give your body something different.

Sometimes you just need a pattern interrupt.

This simple wall exercise combines two things your upper body may be craving after a long day of sitting:

More space through the shoulders and upper body.

And more activity from the stabilizing muscles around your shoulders and mid-back.

Instead of only stretching what’s tight, you’re also asking the muscles that support you to wake up and participate again.

And it takes two minutes.

Try it halfway through your workday, after you close the laptop, or anytime you notice yourself feeling stiff and collapsed from sitting.

Your body doesn’t need perfect posture all day.

It needs opportunities to move differently.

And if you’re tired of guessing which exercise you should do every time something feels tight or painful, that’s where Pain Academy comes in.

Think of it like having a chronic pain expert in your pocket. Instead of scrolling through saved exercises wondering what might help, Pain Academy guides you through what to do each day based on where your body is right now—so you always have a clearer next step.

Download Pain Academy at the link in our bio and start your 7-day free trial.

09/11/2026

Before you scroll, give yourself two minutes.

Not to stretch.

Not to fix anything.

Not to figure out why something hurts.

Just to notice.

When you live with chronic pain, sensation can immediately become a problem your brain feels responsible for solving.

“What does this mean?”

“Is it getting worse?”

“What should I do?”

“Did I hurt myself?”

And before you know it, you’re not only experiencing the sensation—you’re monitoring, analyzing, and reacting to it too.

This short practice is about interrupting that cycle.

Notice the room around you. Feel where your body is supported. Pay attention to the parts of your body that feel completely neutral.

Then gently notice the painful area without immediately trying to change it.

You may notice the sensation changes.

You may notice only your reaction changes.

Or nothing may change at all.

All three are information.

Because sometimes knowing what to do when pain shows up means recognizing when you don’t have to immediately do anything.

If you’re tired of every flare becoming another guessing game, that’s where Pain Academy comes in.

Instead of searching for another exercise, worrying about what movement might hurt, or scrolling through everything you’ve saved on your phone, Pain Academy is like having a chronic pain expert in your pocket—helping you understand what you’re experiencing and guiding you toward what to do next each day.

Download Pain Academy at the link in our bio and start your 7-day free trial.

09/11/2026

If your lower back hurts when you squat, your back might not be the first place you should look.

A squat is a full-body movement. Your ankles need to allow the knees to travel forward while your hips drop underneath you.

But when the ankles are stiff, weak, or restricted, your body still has to find a way down.

So it compensates.

Your upper body moves more. Your lower back takes on additional motion. And suddenly your back is doing work that your ankles and hips should be helping with.

That’s why endlessly stretching or strengthening the painful area doesn’t always solve the problem.

Sometimes the place that hurts is simply the place that’s been picking up the slack.

If your ankles feel tight, work on restoring motion.

If they feel weak, build strength.

If they’re both? Work on both.

Then see what changes in your squat.

And if you’re tired of guessing which body part to work on or scrolling through saved exercises trying to figure out what to do next, that’s where Pain Academy comes in.

Think of it like having a chronic pain expert in your pocket—helping you understand your body, guiding you through what to do each day, and adapting the process as your body changes.

Download Pain Academy at the link in our bio and start your 7-day free trial.

09/09/2026

When pain shows up, most of us have one instinct:
Make it stop.
We stretch it. Massage it. Guard it. Analyze it. Worry about it. Try to figure out what we did wrong.
But what happens when, for a moment, you stop trying to change the sensation and simply observe it?
That’s the idea behind somatic tracking.
Instead of immediately labeling a sensation as dangerous, you practice noticing what’s actually there.
Is it throbbing? Tingling? Warm? Tight? Moving? Changing?
You’re creating space between the sensation itself and your reaction to it.
That distinction can be incredibly important for chronic pain, because the nervous system can become highly protective over time. Every sensation starts triggering the same fight, flight, or freeze response—even when immediate danger isn’t present.
Somatic tracking gives you another option.
Not ignoring the pain.
Not pretending it isn’t real.
And not forcing yourself to relax.
Just learning to experience sensation with a little less fear, judgment, and urgency.
Pain science isn’t about convincing yourself that nothing hurts. It’s about expanding your toolkit so you have more ways to respond when it does.
And if you’re tired of figuring all of this out on your own, that’s where Pain Academy comes in.
Instead of guessing what exercise to try, worrying whether movement will make things worse, or scrolling through dozens of saved pain-relief videos, Pain Academy gives you a clear path forward based on what your body needs.
Think of it like having a chronic pain expert in your pocket—helping you understand your pain and guiding you through movement, neurological tools, and what to do next each day.
Download Pain Academy at the link in our bio and start your 7-day free trial.

09/08/2026

An MRI can tell you something about your body.

But it cannot tell you everything about your future.

Think about an old photo of yourself. It’s completely real. It accurately captured you at that moment.

But you’d never look at it and assume:

“This is who I’ll be forever.”

“This is what I’ll always be capable of.”

“My life can never look different from this.”

Yet after receiving an MRI or diagnosis, that’s exactly what can happen.

The scan slowly stops being information and starts becoming a prediction.

You feel something while bending: “There’s my disc.”

Your back gets sore after exercise: “There’s my diagnosis.”

Someone invites you on a hike: “Can my back even handle that?”

Before long, you’re not just using the scan to understand your body. You’re using it to decide what your life is allowed to look like.

Your diagnosis matters. Your imaging matters. Use that information with your healthcare provider.

But don’t stop at “What does this mean?”

Ask:

What does this mean?
What does this NOT mean?
What is still capable of changing?

Because an MRI can show what was visible in your body at one moment in time.

It cannot tell you exactly how strong you can become, how much movement you can regain, how much confidence you can rebuild, or how big your life is allowed to become.

A snapshot can inform your story. It doesn’t get to write the ending.

And if you’re tired of guessing what to do next, that’s where Pain Academy comes in.

Instead of wondering which exercise you should try, worrying whether a movement will make things worse, or scrolling through hundreds of exercises you’ve saved on your phone, Pain Academy takes the guesswork out of the process.

Think of it like having a chronic pain expert in your pocket—helping you understand your body, guiding you through what to do each day, and giving you a clear next step as your body changes.

Download Pain Academy at the link in our bio and start your 7-day free trial.

09/04/2026

After being hit by an 18-wheeler logging truck, Karen spent 18 years living with chronic pain and disability.
She estimates she spent more than $30,000 trying different therapies to get her life back.
Today, she’s getting ready to play pickleball.
But the most powerful part of her story isn’t some overnight miracle.
It’s everything that happened in between.
Taking care of her home again.
Cutting the grass.
Cooking her own meals.
Walking through the woods.
Things that might sound ordinary until pain has taken them away from you.
Then they’re not ordinary anymore.
They’re independence.
They’re possibility.
They’re pieces of your life coming back.
Karen didn’t wake up one morning suddenly capable of everything again. She found a starting point her body could handle, followed a process, and gradually expanded what felt possible.
That’s the part of her story I want people living with chronic pain to hear.
Your limitations can determine where you begin without determining where you finish.
Before you spend more time or money guessing what your body needs, take the free Pain Academy Assessment.
It looks at how your pain behaves, how your body moves, and what you’ve already experienced to help identify whether your pattern appears to lean more physical, neurological, or somewhere in between.
You’ll receive a personalized breakdown and a clearer starting point for what to focus on next.
Comment ASSESSMENT below and we’ll send you a message with the free Pain Academy Assessment.
Find your starting point. Trust the process. And start taking your pain back into your own hands.

09/03/2026

If your hip flexors always feel tight, pulling harder on them may not be what your body needs.

Sometimes the better strategy is giving your nervous system enough support and time to let the tension come down.

That’s what makes this position so useful.

With one leg supported and the other extended against the wall, you’re not forcing range. You’re creating a low-energy position where the hip can gradually relax and lengthen over 5–15 minutes.

And because your body works as a connected system, that change doesn’t necessarily stop at the hip.

As tension decreases, you may notice changes through the pelvis, lower back, mid-back, shoulders, and even the way your neck rests.

The key is time.

Don’t crank into it. Don’t chase a bigger stretch. Get comfortable, breathe, and let your body settle.

Throw on a podcast, audiobook, or TV show and spend equal time on both sides.

Sometimes doing less gives your nervous system the opportunity to change more.

Want to better understand what may actually be driving your pain?

Comment ASSESSMENT below and we’ll send you a message with the free Pain Academy Assessment. It takes just a few minutes and looks at how your pain behaves, how your body moves, and what you’ve already experienced to help determine whether your pattern appears to lean more physical, neurological, or somewhere in between.

You’ll get a personalized breakdown of your results and a clearer idea of what may be keeping you stuck—and, most importantly, where to start next.

Comment ASSESSMENT below and let’s help you make sense of your pain.

09/03/2026

Now this quote makes more sense 👀

09/01/2026

You can have a great doctor and still feel completely stuck with chronic pain.

That doesn’t mean your doctor failed you.

It may mean chronic pain requires more than the traditional “find the damage, fix the damage” model.

Medical care is incredibly important for diagnosing conditions, ruling out serious problems, and determining when treatment is necessary.

But persistent pain can involve a much bigger picture.

Your symptoms may be influenced by compensation elsewhere in the body.

Your nervous system may still be responding protectively long after an injury has healed.

Your doctor sees you for an appointment—not the other 99% of your life.

And treatments that are done to you may provide relief without teaching you what to do when symptoms change again.

That’s where so many people get stuck.

They’ve collected diagnoses, treatments, exercises, stretches, and advice…

But nobody ever gave them a process.

Where do I start?

What does my body need today?

How do I know if something is helping?

When do I progress?

What do I do when pain changes?

You shouldn’t have to spend every morning guessing.

That’s why we created the free Pain Academy Assessment.

It looks at your symptoms, movement, history, and how your pain behaves to help identify your starting point and whether your pattern appears to lean more physical, neurological, or somewhere in between.

Stop collecting random answers and start understanding your pattern.

Take the free Pain Academy Assessment at the link in our bio.

08/29/2026

How many pain relief exercises do you currently have saved on your phone?
And when something starts hurting… what do you do?
Probably search for another one.
For a lot of people with chronic pain, the problem isn’t a lack of exercises. It’s having hundreds of options without a process for knowing which one actually makes sense today.
You’ve stretched.
Strengthened.
Done physical therapy.
Worked on mobility.
Maybe some of it even helped.
But then your symptoms change and suddenly you’re back at square one asking:
What do I do now?
That’s the missing piece.
A useful movement practice shouldn’t just give you exercises. It should help you understand your body’s response.
Where do I start?
Did that help?
Should I continue?
When should I progress?
What changes if I flare?
What comes next?
You probably don’t need exercise #47 saved to your phone.
You need a process that turns the information your body is already giving you into a clear next step.
And figuring out that starting point begins with understanding what may actually be driving your pain.
Take the free Pain Academy Assessment to discover whether your pain pattern appears to lean more physical, neurological, or somewhere in between. You’ll receive a personalized breakdown that helps you understand your pattern and gives you a clearer place to begin.
Take the assessment at the link in our bio.

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