If you’ve ever spent an afternoon hunched over a laptop only to stand up and feel like your spine has turned into a rusty accordion, you aren't alone. Most of us just "deal with it." We pop an Advil or maybe try a couple of half-hearted hamstring stretches that don't really do much. But for Dr. Eric Goodman, back pain wasn't just an annoyance—it was a career-ending crisis.
Back in 2007, Goodman was finishing chiropractic school, a guy who should have had all the answers. Instead, he was a physical wreck. He had four herniated discs. He was told he needed a spinal fusion. Basically, his back was bone-on-bone. He was in his 20s and facing the prospect of major surgery just to function. He chose a different path. He decided to treat the body like a series of pulleys and levers rather than a collection of independent parts.
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That’s how foundation training eric Goodman started. It wasn't born in a fancy lab; it was born out of a desperate need to avoid the surgeon's knife.
The Problem With the Modern "C" Shape
Look at someone sitting at a desk. Their head drifts forward. The shoulders round. The chest collapses. We spend our lives in this "C" shape, and it’s killing our backs. Goodman realized that we’ve essentially forgotten how to use our posterior chain—the massive network of muscles running from your heels to the base of your skull.
When these muscles go dormant, your joints take the hit. Your lower back tries to do the job your glutes and hamstrings were designed for. It's a recipe for disaster. Foundation Training is basically a way to scream at those sleeping muscles to wake up and do their jobs.
It’s intense. Honestly, if you do it right, you’ll be shaking within thirty seconds. It’s not yoga, and it’s definitely not Pilates, even though people try to lump them together. There are no fancy machines or expensive leggings required. You just need enough floor space to stand on.
Why "The Founder" Is the Movement You Actually Need
If you only ever learn one move from this system, it has to be The Founder.
Most people think they know how to hinge at the hips. They don't. They bend at the waist and round their spine. The Founder forces you to keep a long, "decompressed" spine while reaching your hips back as far as they’ll go. It feels like you’re trying to touch a wall behind you with your butt while reaching for a heavy glass of water in front of you.
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Your hamstrings will scream. Your lower back will burn. But it’s a "good" burn—the kind that means your muscles are actually supporting your weight instead of your spinal discs.
Breaking Down the Decompression Breath
Most of us breathe "vertically." Our shoulders shrug up toward our ears every time we take a hit of oxygen. Goodman teaches "Decompression Breathing," which is all about expansion.
- You put your thumbs at the base of your ribs and pinkies on your hip bones.
- You inhale to pull those fingers as far apart as possible.
- You exhale while keeping that height.
It sounds simple. It’s actually incredibly difficult to maintain that internal tension. But that tension is what creates space between your vertebrae. It’s like an internal brace for your spine.
It’s Not Just for People in Pain
You might think this is just "rehab" for old people or office workers. It’s not. Goodman has worked with the U.S. Olympic Men’s Water Polo team, professional surfers like Kelly Slater, and NBA players. Why? Because a strong posterior chain makes you a better athlete.
If you can’t hinge properly, you can’t jump high. If your spine isn't stable, you can't transfer power from your legs to your arms. Foundation Training is the "hidden" layer of fitness that makes everything else—lifting, running, even walking—more efficient.
Interestingly, Goodman has also started exploring the connection between movement and the endocannabinoid system. His 2022 book Foundations of Health gets into how movement, breath, and even heat can trigger the body’s natural healing systems. It’s a bit more "out there" than his original 12-minute workout, but it shows how his thinking has evolved from just "fixing a back" to "optimizing a human."
Common Pitfalls and Misconceptions
People often see a YouTube video of foundation training eric Goodman and think, "Oh, I can do that." Then they do it with a rounded back or they squeeze their shoulder blades together.
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Actually, squeezing your shoulder blades together is one of the biggest mistakes. Goodman argues this actually restricts your rib cage. You want wide shoulders and a broad back. You want to feel like your rib cage is a balloon expanding in all directions, not just pushing your chest out like a drill sergeant.
Another big one? Not using your feet. Foundation Training starts from the ground up. You have to grab the floor with your toes. If your arches are collapsed, your knees cave in, your hips tilt, and your back pays the price.
Actionable Steps to Get Started Today
You don't need a certification to start feeling better, but you do need consistency. Pain is a persistent teacher, so your practice has to be just as persistent.
- Master the 12-minute routine: Dr. Goodman has a legendary 12-minute video on YouTube. It has millions of views for a reason. Do it three times a week.
- Check your "Anchoring": Next time you’re standing in line at the grocery store, try to pull your heels together without actually moving your feet. Feel your inner thighs and glutes kick in? That’s anchoring.
- Ditch the shoes: The movements work best when your feet can actually feel the floor. If you're at home, do your training barefoot to rebuild the strength in your arches.
- Watch your hinges: Every time you reach into the dishwasher or pick up a kid, think about moving your hips back first. Don't lead with your head.
Foundation Training isn't a "cure" in the sense that you do it once and you're fixed. It's more like brushing your teeth. It’s a hygiene habit for your nervous system and your musculoskeletal structure. If you stop doing it, the gravity of modern life—the chairs, the phones, the cars—will eventually pull you back into that "C" shape.
The goal is to stay upright, stay strong, and keep those pulleys working the way nature intended.