Dr. Karen Thomas, PT, DPT

09/09/2026

Something new is coming this fall…👀

I’m bringing Clarify & Conquer® to life in a brand-new, live online coaching experience for frontline professionals dealing with low back pain. 🙌

Over several weeks, I’ll be coaching a small group live—helping you better understand your body, what may be contributing to your pain, and what you can begin doing about it.

Think of it as a jumpstart: a chance to stop guessing, gain some clarity, and begin taking practical steps toward less pain—whether you’re waiting to be seen by a medical provider, unsure where to start, or simply ready to better understand what your body needs.

More details are coming soon! But I have a little gift to help you get started now. 🎁

Download my Quick Wins Guide for Less Low Back Pain for simple exercises you can begin doing today.

👉 Grab your free Quick Wins Guide here: https://ventureoutwellness.mykajabi.com/QuickWinsGuide

You’ll also join the Venture Out Wellness® email list, which means you’ll be among the first to know when the new experience opens this fall!

I can’t wait to share more. ❤️

Less guessing. More clarity. A path forward.

A free, stigma-free guide with 7 powerful strategies to reduce low back pain—designed for frontline defenders who want to move better, feel better, and live better.

05/08/2026

What should the quality of life of a veteran look like after service?

Not just during the mission.
Not just while operational.
But years later.

For me, I want to still be active.
Still run.
Still travel.
Still play with my nieces and stepkids.

Without waking up in pain every day.
Without spending my life in medical appointments.
Without sitting out moments with friends and family because my back, knees, or shoulders have “seen better days.”

I want to enjoy a full, active, healthy life.

And I know I’m not alone in feeling this way.

Over the course of my career — as a prior active-duty military PT, government contracted PT, and civilian PT — I’ve had the opportunity to work with service members at very different points in their military journey.

I’ve seen young operators at the very beginning of selection pipelines.

And I’ve seen veterans years after transition, still carrying the physical consequences of service long after they hung up the uniform.

And while meaningful progress has been made in military human performance, I believe there is still more work to do.

Because access alone is not enough.

A well-constructed human performance system should do more than improve readiness metrics in the short term.

It should foster trust.
Engagement.
Psychological safety.
Early intervention.
Sustainable health.

It should make it easier for service members to seek help early — before small problems become lifelong ones.

And ultimately, it should help set people up not only for successful service…but for a future where they can still fully participate in the lives they fought to protect.

Because the mission depends on people.

And the people behind the mission deserve systems designed to care for them both now and later.

The future of readiness isn’t just about performance.

It’s about people.

04/20/2026

PCS season is here… and so is back pain 😅

If you’re in the middle of a move right now—packing, lifting, loading, unloading…

Your back is feeling it.

We’ve been there. And as we wrap up our final PCS, I’m feeling this one a little extra. ❤️

Here are a few quick ways to protect your back during the chaos:

1. Use a squat or deadlift to lift things from the ground (lift with your legs, NOT your back) 💪

When lifting from the ground:
• Squat = chest up, weight balanced through midfoot, push the ground away from you and use those glutes!
• Deadlift = hinge at your hips, keep your spine neutral, weight is in the heels
➡️ Both help you use your legs instead of overloading your back

2. Keep items close to your body
The farther something is from you, the more strain on your back.

3. Avoid twisting while carrying
Turn your whole body instead of rotating through your spine.

4. Break it up
You don’t have to move everything at once. Fatigue = higher injury risk.

5. Reset your body throughout the day
A quick stretch, walk, or position change can go a long way.

PCS is stressful enough—your back pain doesn’t need to come with it.

👉 Save this for moving day or share it with someone in the middle of a PCS!📦 🚗

lowbackpain

04/20/2026

PCS season is here… and so is back pain 😅

If you’re in the middle of a move right now—packing, lifting, loading, unloading…

Your back is feeling it.

We’ve been there. And as we wrap up our final PCS, I’m feeling this one a little extra. ❤️

Here are a few quick ways to protect your back during the chaos:

1. Use a squat or deadlift to lift things from the ground (lift with your legs, NOT your back) 💪

When lifting from the ground:
• Squat = chest up, weight balanced through midfoot, push the ground away from you and use those glutes!
• Deadlift = hinge at your hips, keep your spine neutral, weight is in the heels
➡️ Both help you use your legs instead of overloading your back

2. Keep items close to your body
The farther something is from you, the more strain on your back.

3. Avoid twisting while carrying
Turn your whole body instead of rotating through your spine.

4. Break it up
You don’t have to move everything at once. Fatigue = higher injury risk.

5. Reset your body throughout the day
A quick stretch, walk, or position change can go a long way.

PCS is stressful enough—your back pain doesn’t need to come with it.

👉 Want more simple, practical strategies like this each week?
Sign up for The Monday Morning Brief—my weekly email designed to help you move better, feel better, and stay ahead of pain. 🎉

🔗 Sign up here: https://ventureoutwellness.mykajabi.com/TheMondayMorningBrief

04/06/2026

Knee pain creeping in during workouts, runs, or long shifts? 👇

Most people don’t need more rest…
They need more clarity on what’s actually driving their pain.

Because when you guess your way through knee pain—
you don’t just delay recovery…
you increase your risk of chronic pain and compensations elsewhere.

The goal isn’t just to feel better today—
it’s to keep doing what you love without setbacks.

That starts with addressing the right thing first. 💡

🎥 I’m breaking this down (and sharing more strategies like this) on my YouTube channel—plus I’ve got free live trainings dropping later this month to help you take the next step with confidence.

👉 Subscribe via the link in my bio so you don’t miss it.

04/04/2026

Low back pain showed up out of nowhere?😖This is where I’d start.👇

These are 3 of my go-to movements that have helped me—and the military service members I’ve worked with over the years—reduce pain and start moving better, fast.

No guesswork. No overcomplication. Just a clear place to begin.

🧡Save this so you have it the next time your back starts hurting.