Back Pain Is Not a Life Sentence—But the Industry Needs a Revolution

Back pain is one of the most misunderstood and mismanaged conditions in the fitness and rehab world. And as someone who’s not only studied it but lived it, I have a lot to say.

Let’s start with this: I have three herniated discs. Not from heavy lifting, not from reckless training OR from deadlifting 190kg (my PB for 3-4 reps is 140kg or 309LB), but from something completely unremarkable—I got hit crossing the road at a pedestrian crossing in 2019. That’s a story for another day, but the point is, people love to assume that back injuries come from heavy lifting. The reality? Heavy lifting actually helped me recover faster.

Here’s what bothers me most: back herniations are incredibly common. By the time most people hit 30, they’ll have some level of disc degeneration or asymptomatic herniation. That means their back might look a little ‘off’ on an MRI, but they don’t necessarily have pain. Yet, the second someone experiences discomfort, they’re bombarded with conflicting advice that usually keeps them stuck in a cycle of flare-ups and fear.

It’s time to clear up some of the biggest myths about back pain recovery.

What Doesn’t Work (At Least Not How You Think)

1. Yoga Isn’t the Answer

I’m not here to start a war with yogis, but let’s be real: stretching feels good in the moment, but it doesn’t provide long-term stability or strength. Many back pain sufferers chase that temporary relief, only to find their symptoms creeping back in later.

2. Stretching Won’t ‘Fix’ Your Back

Tightness is often your body’s way of trying to protect itself. If your back muscles are holding on for dear life, stretching them aggressively can sometimes make things worse. You might feel a bit looser for an hour or two, but the underlying issue remains.

3. Pilates? Sure, But Not Just Any Pilates

People love throwing out “try Pilates!” as a blanket solution for back pain. What they actually mean is clinical Pilates—done one-on-one with a professional who understands your specific condition. Most Pilates instructors don’t have formal back pain training, let alone a deep understanding of your back pain.

What Actually Works

The solution isn’t about “fixing” your back—it’s about building resilience. And that starts with reactivating the deep core muscles before jumping back into heavy movements. If you don’t rebuild that foundational stability, your larger motor units will take over, and you’ll stay stuck in the pain cycle.

And yes, heavy lifting works for the deep core—but only when you’re not injured. If you go straight into barbell squats or deadlifts without proper reconditioning, your body will compensate in ways that might not end well.

Where the Industry Fails (And Why I Want to Change That)

The back pain industry is full of bandaid solutions, outdated advice, and one-size-fits-all rehab plans that don’t consider the individual. People are either told to avoid movement altogether (bad idea) or to do random stretches and exercises that aren’t specific enough to their issue (also a bad idea).

I’m on a mission to change that.

I don’t believe in keeping people stuck in the cycle of flare-ups, remission, and fear. Your back isn’t fragile. Your body isn’t broken. But you do need the right process to rebuild strength and stability.

If you’re tired of feeling like you’ll never fully recover, stay tuned. I’m creating a real solution for back pain—one that’s based on science, movement, and actually getting people strong again. No gimmicks, no fluff, just results.

Are you ready to stop tiptoeing around your back pain? Let’s go.