Article Rundown

• A day in the life
• Daily routine
• Core principles
• Training and recovery
• The rest of my day

A Day in the Life: Staying Pain-Free

In this video, I address a frequently asked question: “Brian, how have you been able to maintain a pain-free back 11+ years after working with Dr. McGill? What does a typical day in your life look like?”

The truth is, my daily routine is simple, but there are a few key practices I consistently follow that have been crucial not just for getting pain-free, but for staying pain-free over the long term. To give you some context: in 2013, my back was in a very bad state. I had flattened discs, retrolisthesis at L5, nerve compression, bone trauma, a split sacrum, and several other issues. Even Dr. McGill himself was skeptical about whether I’d ever be able to live pain-free again. As I explain in Gift of Injury, which you can find [HERE], I had to make significant changes to my spine hygiene, take a break from training, and incorporate daily walks into my routine.

So, how is it that, 11 years later—4 years post-retirement and 7 years of lifting post-McGill in competitive powerlifting—I’m not only pain-free but also still continued to hit personal records in squat, bench, and deadlift, including the all-time biggest squat of 1306 lbs? Here’s how I’ve managed to maintain this level of well-being:

My Daily Routine

I typically start my day around 6 a.m. with a morning walk. Afterward, I spend some quiet time alone, praying and reflecting with God. This moment of stillness is incredibly important to me. Without it, I can become irritable, as anyone who knows me can attest.

Once my morning routine is complete, I stay mindful of my movement throughout the day. Whether I’m training clients, loading the bar, playing with my 4-year-old twins, or engaging in daily activities, I continue to apply the principles Dr. McGill taught me all those years ago. Even now, I keep up with Dr. McGill’s latest content, and I still learn from him. One of my recent favorites is his appearance on the Huberman podcast, which you can find [HERE].

Maintaining Core Principles

While I continue to learn from McGill, I stay grounded in the core principles that helped me get out of pain in the first place. A crucial part of that is maintaining my spine hygiene. Recently, I moved my gym and office to a new, larger facility with over 2,000 square feet of space. If you’re interested in using my new facilities or learning more about the services I offer, you can find more details [HERE].

Moving into this new space was a stressful time. It left my knees and hips banged up, but not my back. With the help of friends, I installed over 80 horse mats, each weighing approximately 95 lbs. On top of that, all of my lifting equipment had to be transported from my home gym to the new location and reassembled. Despite all the heavy lifting, I made sure to move with good technique. When lifting the mats, I engaged my core, moved through my hips, knees, and shoulders, and avoided hinging at the spine. Although I can hinge pain-free now and do so occasionally, I make a point to maintain my spine hygiene during activities like this to prevent injury.

Even though I felt sore after the move, I wasn’t in pain. I always listen to my body, respect my limits, and adjust my activity based on my current capacity and rate of healing.

Training and Recovery

I continue to prioritize the McGill Big 3 exercises daily to keep my core strong and ensure proper spinal support. One of the most important lessons I try to convey to younger athletes is this: you don’t need to lift heavy all the time to get stronger. Effective training involves phases, and right now, I’m in a phase of rebuilding.

After undergoing umbilical hernia surgery recently, which let me incredibly tight and sore, I’ve had to ease back into training. For a while, my workouts were limited to the McGill Big 3 as I focused on healing. As I regain strength, I will gradually increase the intensity and return to squatting, bench pressing, and deadlifting. Though I’ve made mistakes in the past, I keep them to a minimum, focusing on what ensures long-term success.

The Rest of my Day

After my morning routine, I typically spend the rest of the day working. This includes training clients, holding online meetings, and managing other life and family responsibilities. I break up the monotony by taking short 10-minute walks throughout the day.

As for my training schedule, I follow a routine that includes squats and deadlifts on Saturdays, chest training on Mondays, back training on Tuesdays, and a “fluff and buff” workout on Thursdays, if I’m up for it. Right now, my primary goal is to lose weight, so I’m focusing on cardio and more frequent, longer walks to complement my strength training.

Simple but Effective

As you can see, my daily routine isn’t flashy or complicated. It’s built on the basic principles I discuss in my blogs, videos, and social media. I don’t just talk about these concepts; I live by them because I know they work. Staying pain-free and maintaining a healthy, functional back doesn’t require a magic formula—it’s about consistency, patience, and dedication to the right practices.

BRIAN DOES ONLINE AND IN-PERSON COACHING!

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