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Online Back Pain Coach

11/04/2026

Conventional deadlifts are a great exercise...

if you're trying to build strength.

But if you're trying to build trust, they're USELESS.

I used to deadlift over 500 lbs regularly…

And my back flared up picking a 4 lb kettlebell off the ground.

If you're a runner with chronic back pain and flare-ups, you probably thought getting stronger would help you feel better.

You've done the core work. You've followed the rehab exercises.

But you're stronger than ever, and your back STILL flares up.

That's why, by the time you reach the Strength phase of Rebuild to Strong, you'll be working with RDLs, Jefferson Curls, and Trap Bar Deadlifts.

Not just to build strength.

But to build trust with your body.

Because your goal as a runner isn't just to lift more weight in the gym.

It's to have strength you can trust when you're running, bending, lifting, and living your life.

Strength is the tool. Trust is the goal.

Ready to start rebuilding trust with your body?

Join Reset to Strong, my free 7-day Reset for runners with chronic back pain and flare-ups.

Click the link in my bio to get started.

10/26/2026

If you're a runner with chronic back pain and flare-ups, STOP focusing on strength.

I love cable rows and pulldowns.

But if you're doing them looking like a shrimp, you're missing the point.

You can keep building strength and still have movements your body doesn't trust.

That's why I pair my pulling movements with wall pullovers.

Strength is the tool. Trust is the goal.

Ready to start rebuilding trust with your body?

Join Reset to Strong, my free 7-day Reset for runners with chronic back pain and flare-ups.

Click the link in my bio to get started.

10/20/2026

Year 3/10 of my running journey is in the books.

4 half marathons in 2026.
4 new personal bests.
15:49 faster than my first half marathon in 2024, on the same course.

But the biggest change wasn't my speed.

It was the trust I've built with my body.

I didn't spend the last few years chasing more strength. I focused on building trust in the strength I already had.

Trust to push myself.
Trust to take on new challenges.
Trust to keep running without constantly second-guessing my back.

Because it's not just about building strength.

It's about building trust when you actually need it.

Strength is the tool. Trust is the goal.

And if you're a runner with chronic back pain and flare-ups, who's ready to rebuild trust with their body...

Click the link in my bio to start Reset to Strong.

A free 7-day Reset to help you start rebuilding trust with your body.

Hit the link in my bio and start rebuilding trust.

10/13/2026

Back pain isn't a life sentence.

My back flared up the night before the long weekend.

Not exactly the start I had planned.

But did it ruin my weekend? Not even close.

Kicked things off at run club with my second-fastest 5K!

Joined the Ottawa March for Palestine.

Got my first opportunity to pace a group at the Turkey Trot! I was leading the 6:00/km group… we finished at 5:55/km. Oopsies 😅

And wrapped up the long weekend with a beautiful hike, taking in all the fall colours.

All with the Toronto Waterfront Half Marathon just around the corner.

A few years ago, a flare-up would've changed all those plans.

This time, I didn't have to change a thing.

Because getting stronger was never my problem.

I was already strong.

What I needed was to rebuild trust with my body.

And that's what years of training differently have given me.

Not just the strength to run, lift, and stay active.

But the trust to keep living my life without constantly second-guessing my back — even after a flare-up.

Strength is the tool. Trust is the goal.

If you're a runner with chronic back pain and flare-ups, I created Reset to Strong to help you start doing the same.

A free 7-day Reset to establish your baseline and start rebuilding trust with your body.

Comment RESET, or click the link in my bio and start rebuilding trust with your body.

10/07/2026

When I get tired running, I have a tendency to turn into a bit of a shrimp 🍤

Shoulders come forward. Everything starts tightening up.

So this block, I’m spending more time getting strong OUT of that position.

2x/week

Incline Press
Incline Biceps Curls

Both let me load my upper body while spending time through a bigger range.

Because it’s not just about building strength.

It’s about building trust when you actually need it.

Strength is the tool. Trust is the goal.

10/04/2026

Next stop Toronto Waterfront Marathon

Make sure to click the link in my story to donate to Justice for Children and Youth

10/02/2026

I tend to slack off on upper body work leading up to a race.

So this block, I'm keeping it simple:

3x/week

Banded Dislocators & Banded Pull-A-Parts
Cable Rows & Mobility Presses

For the rows and presses, I'm in an exaggerated runners pose.

Strength one way.
Mobility the other.

Because it's not just about building strength.

It's about building trust when you actually need it.

Strength is the tool. Trust is the goal.

09/27/2026

If you're a runner with chronic back pain and flare ups, getting stronger isn't the problem.

You can keep building strength and still lose trust with your body.

Strength is the tool. Trust is the goal.

09/26/2026

Solo Long Run

Calf felt fine.
Slight tension post run.

The tibia and calf raises are already paying off.

Next race: Toronto Waterfront Marathon half

07/01/2026

Turn up the heat 🏃🏽☀️

Address

Ottawa, ON
K1B4R6

Opening Hours

9am - 7pm

Telephone

+1 613-263-9489

Website

http://khalidsallouha.com/

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