Move Forward — Don’t Let Old Injuries Define You

How Strength, Core Training, and the Right Approach Help You Stay Pain-Free

Thirty years ago, when I was 25, I woke up one morning unable to stand up straight.

The day before, I’d taken a rugby tackle. At the time I wasn’t a fitness professional, didn’t prioritise core strength, and honestly didn’t know any better. Despite the pain, I still hobbled into work at British Gas, bent over and struggling to move — stubborn determination has always been part of who I am !

A scan later confirmed a disc prolapse. For a couple of weeks, the pain made everyday movement difficult. Standing upright hurt. Walking hurt. Even small movements felt challenging.

But here’s the important part:

I didn’t need surgery.

With time, patience, and the right movement approach, my back healed — and I went on to play rugby for another nine years.

Healing Doesn’t Mean the Problem Never Returns

Like many back issues, it occasionally flares up even now. The difference is:

Today I know how to manage it.

Instead of fear or frustration, I focus on:

Controlled movement
Appropriate rest
Stretching and mobility work
Strengthening exercises, especially for the core

Most importantly, I refuse to live in the mindset of:

“I can’t do that because of my disc from 30 years ago.”

At some point, we have to let go of what happened and focus on what we can do today.

Because setbacks are part of life — but staying mobile and strong is a choice we keep making.

A Weakness Can Be Strengthened — Fact

One of the biggest lessons from my experience is simple:

Weak areas don’t have to stay weak.

Posture work, core training, and maintaining flexibility are key to:

Reducing back pain
Supporting spinal health
Managing disc bulges or prolapses
Preventing future flare-ups

This isn’t about extreme workouts or hours in the gym.

Often, 10–20 minutes of targeted exercise twice a week can make a huge difference.

If You Move a Lot, Your Core Needs to Support It

If you:

Run
Lift weights
Play sports
Train at high intensity
Have recurring back or joint pain

Ask yourself:

Are you consistently including functional core training?

Your trunk has to support everything you ask your body to do — bending, twisting, lifting, impact, speed, and rotation.

Without a strong, mobile mid-section, you’re placing unnecessary stress on your back and joints.

This is exactly why I strongly believe in combining:

Functional core exercises
Strength work at controlled intensity
Mat Pilates (which I personally swear by)

Together, these build resilience, mobility, and long-term strength.