In this inspiring episode of Manna Life, Dr. Turner is joined by Dr. Ryan Nordell and Dr. John King for a deep dive into one of the most overlooked foundations of lifelong health—core strength. Together, they unpack why your spine, posture, and stability determine so much of your vitality as you age, and how to train smarter, not harder, for lasting mobility, strength, and resilience.
Whether you’re recovering from an injury or simply looking to “age well,” this episode will challenge what you believe about getting older and empower you to take ownership of your health span—not just your lifespan.
Rethinking Back Pain and “Getting Older”
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- Low back pain is one of the most common physical ailments—but it’s not an inevitable part of aging.
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- Dr. Nordell challenges the myth that pain and stiffness are “just getting older,” emphasizing that core stability is trainable at any age.
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- Most back issues stem from muscle imbalance and inactivity, not irreversible structural damage.
The Foundation of True Core Strength
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- The transverse abdominis and multifidus muscles act as a corset, stabilizing the spine from the front and back.
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- Most people never train these deeper muscles; instead, they overemphasize the “six-pack” rectus abdominis and obliques.
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- Without activating your stabilizers, traditional core workouts can actually make your back weaker over time.
Dr. Turner’s Personal Journey: From Injury to Resilience
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- Dr. Turner recounts his experience suffering a severe gym injury—a ruptured lumbar disc from heavy deadlifts—that led to surgery and forced him to rebuild from the ground up.
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- Recovery became a test of humility, patience, and self-applied functional medicine, rebuilding with swimming, light resistance, and consistent movement.
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- His story illustrates how the right rehab approach—anchored in mindset and consistency—can restore full function, even after surgery.
Health Span vs. Life Span: The Longevity Connection
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- As Dr. Nordell explains, “I care less about living to 110 if the last 40 years are decrepit.”
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- Longevity isn’t just about time—it’s about quality: mobility, independence, and balance.
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- Prioritize flexibility, stability, and endurance training over maximal strength to extend your health span.
Practical Core Training You Can Do Anywhere
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- You don’t need a gym membership to train effectively—bodyweight exercises and a few simple tools can maintain your fitness for life.
Key activation drill:
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- Find your hip bones and move your fingers slightly inward.
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- Draw your belly button gently toward your spine.
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- Hold for three seconds, release, and repeat 20–30 times.
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- Focus on isometric contractions and endurance-based reps to build stability that lasts all day.
Quick Tips for Building a Resilient Body
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- Train your transverse abdominis and multifidus before doing heavy lifts.
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- Incorporate balance and flexibility training as you age.
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- Listen to your body—know when to push and when to rest.
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- Consult a professional before starting a new program, especially if you already have back pain or injury.