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Program Overview
1
Exercises
8
Minutes
Weeks
Beginner
Difficulty
Equipment Needed:
No equipment needed
Great for:
Spinal Stenosis
Download Your FREE PDF!
Purchase for $7

Pain-Free Walking Calendar

An 8-week walking program designed for spinal stenosis sufferers. Track progress, celebrate wins, and build resiliency.
  • Complete 8-Week Structure: A daily tracking system designed specifically for spinal stenosis patients, so you never lose track of your progress.
  • Pain Pattern Recognition: Track pain before, during, and after walks to identify what's working and make informed adjustments.
  • Flexion Break Tracking: Monitor how often you need to rest and watch that number decrease as your nerve tolerance improves.
  • Weekly Review & Reflection: Built-in reflection pages help you celebrate wins, identify challenges, and plan adjustments.
  • Progress Checkpoints: Test days at weeks 1, 4, and 8 show measurable improvement in walking distance and symptom onset.
Download Your FREE PDF!
Purchase for $7

Here's how this PDF has helped my clients:

  • Simple Daily Tracking: Quick fields for date, minutes walked, pain levels, flexion breaks, and personal wins - takes less than 2 minutes to complete.
  • Pain Scale Guidance: Clear 0-10 pain scale instructions help you understand when to keep walking (1-2 increase) versus when to rest (3+ increase).
  • Printable Format: Designed to be printed and written on by hand for easy daily use without needing your phone or computer.
  • Progress Visualization: Week-over-week comparisons show improvements in average pain, walking duration, and break frequency.
  • eBook Companion: Designed to work alongside the Pain-Free Walking eBook for a complete spinal stenosis walking recovery system.
  • Motivational Elements: Daily "Today's Win" tracking and inspirational closing page keep you focused on progress, not perfection.
Download Your FREE PDF!
Purchase for $7

Patient Testimonials

Read what patients have to say about my services!

Michael has been a vital partner to help me overcome injuries and identify areas of weakness. He constantly assesses and adapts interventions to encourage recovery. The stretch, glide, manipulate, and dry needling techniques have helped keep me active.

-Chris A.

My time with Dr Derry was worth every penny.  After suffering with pain from a car accident almost 4 years ago Physical Therapy was the key to increasing my strength and decreasing my pain.  Dr Derry worked with my crazy working mom schedule and traveled to both my home and place of business.  I highly recommend Dr Derry.

-Jill M.

Dr. Derry was extremely helpful with developing my in-home program.  My back is much better than it was a couple of weeks ago. He gets to know what your goals are, then works on a individual plan with you.  Very good experience!

-Christine T.

Work With MeRead More Reviews

Hi, I'm Dr. Michael Derry, DPT, OCS

A trusted Doctor of Physical Therapy with nearly ten years of experience. I have earned my Doctorate in Physical Therapy from Bradley University and I am a board-certified orthopedic clinical specialist.
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Specializing in core strengthening and orthopedic care, I am helping people to improve their strength and resiliency. Based in Jacksonville, Florida, I offer personalized care as a concierge physical therapist via Revision Health Services.
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I have also been an adjunct professor and wrote a book on core strengthening available on Amazon!
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My approach combines evidence-based practices with real-world experience to provide safe and effective exercise routines.
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Let me guide you through a comprehensive core strengthening training that will transform your strength and daily life.
Dr. Michael Derry

Walk Further With Less Pain - Track Your Spinal Stenosis Recovery

Build walking endurance safely with a structured tracking system designed specifically for spinal stenosis - no more guessing if you're improving.

Why Most Spinal Stenosis Patients Give Up on Walking

If you have spinal stenosis, walking can feel like a losing battle. Pain forces you to stop, you rest, the pain goes away, you start again - and the cycle repeats. Without tracking, you have no idea if you're actually improving or just running in place. This 8-week walking calendar changes everything by giving you a structured system to track pain levels, flexion breaks, distance walked, and daily wins. When you can see your progress on paper, motivation stays high and you know exactly when to push forward and when to rest.

The program is designed to pair with the Pain-Free Walking eBook, which provides the mobility exercises, strengthening routines, and nerve activation techniques that make walking improvement possible. The calendar tracks your journey while the eBook provides the roadmap. This isn't about pushing through unbearable pain. It's about systematic progress tracking that shows you real, measurable improvement in your walking ability week over week.

Download Your FREE PDF!
Purchase for $7

Start Tracking Your Progress for Just $7

Stop wondering if your walking is actually improving. This 8-week calendar gives you the tracking system you need to see real, measurable progress with your spinal stenosis.

What You Get:

  • Complete 8-week walking calendar with daily tracking fields
  • Weekly review and reflection pages for progress assessment
  • Test day checkpoints at weeks 1, 4, and 8 to measure improvement
  • Pain level guidance and flexion break tracking instructions
  • Printable PDF format for easy daily use

Pairs perfectly with: The Pain-Free Walking with Spinal Stenosis eBook, which provides the exercises and techniques you'll track with this calendar. Start tracking your walking progress today and finally see the improvement you've been working toward.

Download Your FREE PDF!
Purchase for $7