Dr Jason Won, Physical Therapy And Coaching

If you’ve been dealing with low back pain for a while, you know it’s not just about the pain itself. It can affect how you move, how you sleep, how you work, and even how much you enjoy your everyday life.

That’s why I put together these 4 videos to help you better understand what may be contributing to your pain and what you can actually do about it.

Inside, you’ll learn about:

• Common mistakes that can keep back pain going
• Exercises to build strength and stability
• Simple lifestyle strategies that can help reduce daily pain
• The mindset and movement strategies that can help you regain confidence in your body

Watch these 4 videos and start learning what you can do to take back control of your low back pain.

Comment “PAIN FREE” to get your FREE Pain-Free Blueprint eBook with expert tips to help prevent back pain.

You are not your diagnosis.

I hear it all the time.

"I'm an arthritis patient."

"I'm a low back sufferer."

"I'm damaged goods."

A label doesn't just describe what happened to your body. It starts to decide what you think is possible for it.

I know because I lived it.

After my car accident, a chiropractor told me my neck and back were done.

Early arthritis.

Damaged goods.

He didn't just diagnose my spine — he closed the door on my mind too.

I believed him for a long time.

I remember thinking: how could someone this fragile ever hold a baby? Chase a toddler? Be a real dad?

So I didn't just carry pain in my neck. I carried a label in my identity.

Everything changed when I stopped asking "what's wrong with me" and started asking "who do I want to become."

Not the guy with the bad neck. The guy who gets stronger anyway.

Today I have 3 kids on my shoulders — literally and figuratively. Not because the diagnosis disappeared.

Because I stopped letting it write the whole story.

Here's what I want you to hear: a diagnosis is information. It's not a sentence.

— You are not your MRI

— You are not your worst day

— You are not the label a doctor handed you in a five-minute visit

You get to choose what you build from here.

Which question hits home for you today?

Is there a label you've been carrying longer than you needed to?

Or — what would you do differently this week if you stopped calling yourself "the person with the bad back"?

Drop your answer below. I read every one.

— Dr. Jason Won, PT, DPT, OCS

Nobody warns you that chasing quick fixes for chronic pain can quietly take five years of your life.

Jacob had two hip surgeries.

He tried dry needling, acupuncture, and a rotating cast of physical therapists.

Every single one gave him short-term relief and long-term dependence.

He kept needing them. He never stopped needing them.

That's not a fix. That's a subscription to staying broken.

The shift that actually worked wasn't another treatment done to him. It was becoming the owner of his own body, understanding his own mobility restrictions, and building real strength through 1-on-1 coaching designed around his specific compensations, not a generic template.

He told me himself: be prepared to work. This isn't passive. But it's his body now, not his provider's.

If you've tried everything and you're ready for the bleeding of time, money, and frustration to finally end, you don't need to stay stuck.

Use the link in my bio or DM me privately the phrase "PAIN FREE" to get all the details about our 1-on-1 virtual pain relief coaching.

Nobody warns you that chasing quick fixes for chronic pain can quietly take five years of your life.

Jacob had two hip surgeries.

He tried dry needling, acupuncture, and a rotating cast of physical therapists.

Every single one gave him short-term relief and long-term dependence.

He kept needing them. He never stopped needing them.

That's not a fix. That's a subscription to staying broken.

The shift that actually worked wasn't another treatment done to him. It was becoming the owner of his own body, understanding his own mobility restrictions, and building real strength through 1-on-1 coaching designed around his specific compensations, not a generic template.

He told me himself: be prepared to work. This isn't passive. But it's his body now, not his provider's.

If you've tried everything and you're ready for the bleeding of time, money, and frustration to finally end, you don't need to stay stuck.

Use the link in my bio or DM me privately the phrase "PAIN FREE" to get all the details about our 1-on-1 virtual pain relief coaching.

“Your own health deserves to be a non-negotiable part of the schedule.”

In the daily hustle of balancing work, family, and everything in between, it can feel impossible to find time for ourselves.

The kids' schedules, deadlines, and endless to-do lists have a way of filling every spare minute.

But your health deserves space on your schedule.

It's about more than just getting jacked or looking "toned".

It's about making a commitment to your well-being so you can be a better version of yourself for everyone around you.

By setting aside time for a workout, a moment of quiet reflection, or even just a brisk walk, you're not being selfish.

💯 You're being strategic.

You're building the physical and mental resilience needed to show up fully in every aspect of your life.

This journey has taught me that carving out this personal time is a need, not just a want.

It’s the key to maintaining the energy to chase my kids, the focus to excel at work, and the patience to handle life's challenges.

So, to anyone feeling stretched thin, remember that your health isn't just another task—it’s the foundation that makes everything else possible.

Dr Jay

PS click link in bio to get a free strategy session with me.

"Just don't do it."
That's the most common advice in pain care 🚩 and it's the one that costs you the most.
Because avoidance works. Short-term. Stop running, the knee quiets down. Stop reaching overhead, the shoulder settles.
But here's what nobody tells you: while the pain drops, so does your capacity.
And when life demands that movement again 👉 the painter reaching, the parent lifting, the runner running 👉 you're meeting it with a weaker body and a more cautious brain.
That's the trap. Research on fear-avoidance is fairly consistent here: how much someone fears a movement tends to predict their disability more than the pain itself does.
So we don't avoid. We modify.
Same activity. Different dial. 💪
→ Volume — 3 miles becomes 1, or 60 minutes of cooking becomes three 20-minute blocks
→ Intensity or tempo — slow it down before you cut it out
→ Surface or setup — trail instead of concrete, treadmill instead of pavement, counter height instead of the floor
→ Work-to-rest — intervals instead of one continuous grind
One variable at a time. You're not quitting. You're negotiating.
And the mindset piece matters more than the tactic:
Stop asking "what can't I do anymore?"
Start asking "how can I still do this today?" ✔️
How can I still get on the floor with my kids, with less pain?
How can I still run, while we rebuild what got overloaded?
That question changes the whole trajectory.
Tell me below: what's the ONE activity you've quietly stopped doing because it hurts?
Drop it in the comments and I'll give you a way to modify it instead of shelving it. 👇
Save this for the next time someone tells you to just rest.

The number one mistake keeping people in pain longer? Resting instead of training.

Someone starts strength training, feels a little sore, assumes that soreness means something is wrong, and stops. Stopping is exactly what keeps them stuck.

I just knocked out a 30 minute workout. I feel better right now than I did an hour ago. Endorphins, blood flow, joints actually moving. That's not frivolous. That's medicine.

Most of us were raised on the opposite message. If it hurts, stop. Rest it. Protect it. A lot of healthcare providers were trained the same way, avoidance first, movement later, if ever.

That mindset doesn't make people better. It makes them more sick, less strong, less resilient. Then they blame their age, or their body "working against them," when really, the body just hasn't been asked to adapt in years.

What I do differently with my clients: get them stronger almost from day one. Not despite the pain, alongside it. Pain drops fast once the body starts building capacity instead of avoiding everything.

If you're ready to stop avoiding and start training your way out of this, DM "Pain Free" now.