Welcome to the 5-Day Home Spine Reset, your step-by-step system to restore spinal health, mobility, and posture — all from the comfort of home.
In this introductory video, you’ll discover how this simple yet powerful 5-day process helps relieve chronic back and neck pain by retraining your spine to move and stabilize correctly.
Dr. Tom explains what causes ongoing spine pain and poor posture — and how daily, guided movement sessions can begin to correct it naturally without drugs, injections, or endless appointments.
This 5-Day Reset is perfect for anyone struggling with:
Chronic stiffness or back pain
Postural fatigue or forward head posture
Disc bulges or early degenerative changes
Weak core or spinal instability
You’ll also learn what to expect over the next 5 days and how to get the most out of your reset experience.
👉 Ready to start your reset? Watch Day 1 next and begin rebuilding your spine from the inside out.
👉 Need help identifying where your problem starts? Schedule your Free 15-Minute Discovery Call today to get a personalized plan for your spine recovery.
In Day 1 of the 5-Day Home Spine Reset, Dr. Tom walks you through functional breathing exercises that strengthen your diaphragm — one of your spine’s most important stabilizers.
When your diaphragm functions correctly, it provides deep core support for your lumbar spine and improves oxygen flow throughout the body. These breathing exercises are foundational for building spinal stability, improving posture, and calming the nervous system — all essential for lasting back pain relief.
In this session, you’ll learn:
✅ How to activate and strengthen your diaphragm
✅ Why proper breathing reduces tension and improves spinal alignment
✅ How to regulate your nervous system for faster recovery
✅ The correct breathing posture for long-term spinal health
Perform these breathing exercises daily to start your spine reset strong and prepare your body for the movement routines in Days 2–5.
👉 Next Step: Continue your journey with Day 2 of the 5-Day Home Spine Reset.
👉 Need a custom rehab plan? Schedule your Free 15-Minute Discovery Call to find out which home program is right for your spine.
Key Takeaways
Your diaphragm is a spinal stabilizer.
Functional breathing strengthens the diaphragm, creating deep core stability that supports the lumbar spine and protects against injury.
Breathing impacts your posture and spinal mechanics.
Correct breathing patterns align the rib cage and pelvis, helping your spine maintain its natural curves.
Controlled breathing regulates your nervous system.
Proper breathwork activates your parasympathetic (“rest and recover”) response — reducing tension, improving focus, and accelerating healing.
Every breath is a movement opportunity.
Training your breathing muscles restores movement coordination between your core and spine, forming the foundation for all future exercises in your 5-Day Reset.
Consistency builds transformation.
Practicing these breathing exercises daily reprograms your body for long-term stability, mobility, and pain relief.
Welcome to Day 2 of the 5-Day Home Spine Reset with Dr. Tom.
In this session, you’ll discover the three foundational movements of the spine — the essential patterns that keep your back healthy, mobile, and pain-free.
Most people lose these natural movement patterns due to years of sitting, poor posture, or injury. When that happens, the spine stiffens, discs weaken, and chronic pain sets in.
This video teaches you how to restore these movements safely from home — helping you stabilize your spine, improve circulation, and unlock better mobility.
In this session, you’ll learn:
✅ The three core movements your spine needs every day to stay functional
✅ How to move safely to rebuild coordination and strength
✅ Why these patterns protect your discs and joints from degeneration
✅ How to combine movement and breathing for nervous system balance
By mastering these essential movements, you’re laying the groundwork for long-term spine recovery and posture correction.
👉 Next Step: Continue your reset with Day 3: The Foundational Core Activation Routine
👉 Need a personalized plan? Schedule your Free 15-Minute Discovery Call to identify which home spine rehab program fits your specific condition.
Key Takeaways:
- Movement restores disc health and circulation.
- Coordination between breath and motion stabilizes the spine.
- Daily mobility prevents degenerative changes.
Welcome to Day 3 of the 5-Day Home Spine Reset with Dr. Tom.
Today’s focus is on core activation and stabilization — the bridge between proper breathing and dynamic movement. These two essential movements re-train your body to stabilize the spine automatically, protecting your discs and joints during every motion.
Modern lifestyles weaken the deep core stabilizers, leaving the spine unsupported and prone to injury. By re-engaging these muscles with precise activation drills, you’ll build the foundation for better posture, improved balance, and lasting spinal health.
In this session, you’ll learn:
✅ Two powerful movements to activate deep core stabilizers
✅ How to connect your breathing from Day 1 to your spinal stability
✅ Why core control prevents disc irritation and chronic pain
✅ How to develop reflexive strength for everyday movement
👉 Next Step: Continue your reset with Day 4: Postural Restoration & Alignment
👉 Need a customized plan? Schedule your Free 15-Minute Discovery Call to discover which home spine rehab program best fits your recovery goals.
Key Takeaways
Your deep core muscles are your spine’s internal brace.
Activating these muscles creates stability from within, reducing spinal stress during movement.
Breath and core activation work together.
Coordinating your breathing with core engagement amplifies spinal support and enhances endurance.
These movements retrain your body’s reflexes.
Proper activation turns stability into a subconscious pattern — protecting your spine automatically.
Weakness here leads to instability and chronic pain.
Strengthening your internal stabilizers prevents disc strain, postural fatigue, and low back flare-ups.
Daily practice creates long-term correction.
Consistency builds spinal integrity, preparing your body for advanced restoration in Days 4 and 5.
Welcome to Day 4 of the 5-Day Home Spine Reset with Dr. Tom.
Today’s focus is on postural restoration and alignment using the chin–pelvic tuck combo movement — a powerful corrective exercise that reconnects your upper and lower spine for improved structure, strength, and balance.
When the head and pelvis are misaligned, the spine compensates, leading to forward head posture, increased spinal stress, and chronic tension. The chin–pelvic tuck combo teaches your body how to restore symmetry, stack your spine properly, and move with integrated control.
This single movement unites everything you’ve practiced — breathing, mobility, and core activation — into a coordinated pattern that reprograms your posture from the inside out.
In this session, you’ll learn:
✅ How to perform the chin–pelvic tuck for precise spinal alignment
✅ Why upper and lower spine coordination is critical for posture correction
✅ How to eliminate postural tension and reduce neck and back strain
✅ How this exercise prepares you for final stabilization in Day 5
Key Takeaways
Posture starts with spinal coordination.
The chin–pelvic tuck retrains your body to align your head and pelvis, restoring balance through your spine.
Misalignment drives chronic strain.
Forward head posture and pelvic tilt increase spinal compression — this movement helps reverse those patterns.
Integration creates correction.
Combining breath, core, and alignment connects all segments of your spine into a single, functional unit.
Better posture equals better stability.
Proper alignment reduces muscle fatigue, enhances mobility, and lays the groundwork for long-term spinal health.
Repetition reprograms your posture.
Practicing the chin–pelvic tuck daily builds lasting neuromuscular memory for upright, confident posture.
Welcome to Day 5 of the 5-Day Home Spine Reset with Dr. Tom.
In this final session, you’ll bring together everything you’ve learned — functional breathing, essential spinal movement, core activation, and posture alignment — into dynamic spine stabilizer movements that build lasting strength and resilience.
These exercises train the deep spinal muscles to support you automatically through everyday activity — sitting, walking, lifting, and bending — so your spine stays stable and pain-free long after the challenge ends.
You’ll move through controlled patterns that strengthen key stabilizers, enhance coordination, and reinforce your spinal alignment from the inside out.
In this session, you’ll learn:
✅ How to activate and strengthen your deep spinal stabilizers
✅ Movements that improve balance, endurance, and posture support
✅ How to prevent relapse into poor movement patterns or instability
✅ How to maintain spinal health beyond the 5-Day Reset
Key Takeaways
Spinal stability is the foundation of pain-free movement.
Strengthening your stabilizers keeps your spine supported during daily life.
Dynamic control builds lasting results.
Movement-based stability trains your spine to adapt and stay balanced.
Integration is the key to transformation.
Combining breathing, core, and alignment creates a fully functional spine.
Strong stabilizers prevent re-injury.
Maintaining these exercises protects your discs, joints, and posture long-term.
This is the bridge to lifelong spinal health.
Continue progressing with advanced programs for structure, mobility, and strength.
Millions of people deal with shoulder pain that radiates into the upper arm, and most of them never get told the real cause. This is a full x-ray breakdown of a 36-year-old dealing with chronic shoulder and arm symptoms that didn’t improve with rest, stretching, or traditional care.
Watch the full video below, then read the summary to understand what’s actually happening in cases like this — and how you can start fixing it at home.
What the X-Ray Reveals (Simplified Breakdown)
1. Abnormal Joint Loading
This spine and shoulder are carrying force in the wrong areas. The joint are not capable of functioning correctly and that creates constant irritation every time the person moves, lifts, or even sleeps wrong.
2. Postural Collapse Feeding Shoulder Stress
The alignment of the upper back and cervical spine is throwing the shoulder forward (rounded shoulders). This forces the shoulder to work in a mechanically disadvantaged position all day.
3. Nerve Referral Into the Upper Arm
The arm pain isn’t random. The x-ray shows structural patterns that commonly irritate the nerve pathways leading into the upper arm, causing that radiating or “dead arm” feeling.
4. Repetitive Strain Pattern
These joints have been overloaded for years. You can see early wear-and-tear signs that only happen when joints are not moving correctly over a long period of time.
Why This Pain Doesn’t Go Away on Its Own
Most people with this pattern try:
stretching
massage
band exercises
posture braces
short-term rest
None of it fixes the underlying mechanical problem.
If the spine and shoulder continue to sit in the wrong position, every motion repeats the same irritation. This is why the pain keeps returning even though you “work on it.”
What Needs to Be Corrected First
You have to fix what’s driving the shoulder overload:
Restore proper joint alignment
Recenter the shoulder mechanics
Address the cervical + upper back contribution
Decompress irritated nerve pathways
Teach the spine and shoulder to move without compensation
Once these pieces are addressed, the pain, weakness, and upper arm symptoms start to fade.
What You Can Do at Home
For most people with this pattern, the starting point isn’t aggressive exercise — it’s restoring alignment and reducing the stress on the structures that are overloaded.
My at-home programs are designed to walk you through this process step-by-step.
Recommended Next Steps
👉 1. Start With the Free 5-Day Home Spine Reset
This helps correct the postural mechanics that are driving shoulder overload.
Link: 5-Day Home Spine Reset
👉 2. Get a Customized Plan With a 15-Min Call
If your symptoms have been around for months or years, don’t guess.
Book a free discovery call and I’ll show you exactly what you need to focus on first.
Link: Complimentary Discovery Call