The Strong For Life Podcast

Why does back pain hang around for years when a disc bulge usually settles in 12 to 16 weeks? In this episode, Conor sits down with Robbie Cassidy, a physiotherapist and back pain specialist based in Galway, to unpack the role sensitization plays in recurring flare ups. Robbie explains how resting and retreating every time your back flares teaches your nervous system to protect that area, and why manual handling courses can reinforce the idea that the back is fragile. They cover the low hanging fruit most people miss, including sleep, hydration and cutting caffeine after 3pm, plus why simple daily movements beat chasing the one perfect exercise. Robbie also shares his Lego analogy for catastrophizing, how he coaches clients through the tough first six weeks, and why so many people get a flare up when they are told to "just go for a run." Find Robbie on IG: @robbiecassidy_ Robbie's podcast: Rebalanced Conor's IG: @conorosheafit

At 33, Tre had spent ten years dealing with back pain. Deadlifts, long drives and sports had become things he feared or avoided. Six months into coaching, his story looks different. In this episode, Conor O'Shea catches up with Tre about rebuilding strength, returning to table tennis and learning to trust his back again. They also discuss a major setback: a flare-up that left Trey using crutches for several days. Tre explains why this time he didn't feel back at square one, how he and his coach adjusted his training, and what happened when he gradually reintroduced Romanian deadlifts. He also shares how daily steps, changes to his diet and consistent training supported his wider transformation, including losing over two and a half stone since January. If you're tired of the cycle of training, flaring up and starting again, this conversation offers an honest look at rebuilding confidence through setbacks. Apply for my low back rehab program here: https://conorosheafitness.com/back-pain.html Follow me on IG here: https://www.instagram.com/conorosheafit/

Back pain is not just a physical problem. In this episode, Conor sits down with Dr. Wes Hendricks, a back pain coach, to talk about why fear and catastrophizing often keep people stuck far longer than the original injury. Wes explains why comparing yourself to who you were five years ago leads to repeated setbacks, and why meeting your body where it is today is the faster route back to doing what you love. They dig into why vague advice like "be smart" fails, how specific and trackable training keeps you safe while you build capacity, and why a 2/10 flare up after activity can actually be a win. Wes also shares how he structures the first four weeks with new clients, his take on MRIs and surgery, and how his views on form and mobility have changed. If you are a man over 30 dealing with low back pain, this one will change how you think about it. Find Dr. Wes Hendricks on IG: @DrWesHendricks Conor's IG: @conorosheafit

Cillian O'Connor is an Ireland-based strength coach who specialises in getting people back to real training after pain and injury. In this episode he walks through his own back injury, which started with reaching for a shampoo bottle in the shower and turned into a year of flare-ups and false starts. We cover the bucket analogy for why injuries seem to come out of nowhere, why back rehab almost never progresses in a straight line, and the point where you have to start gently testing the alarm signals your body sends instead of obeying them. Cillian also breaks down the biomechanical versus biopsychosocial models of pain, why massage and acupuncture often work for reasons people don't expect, and how he handles clients whose beliefs about "bad" movements are stalling their progress. Find Cillian on Instagram, on Substack, and on his own podcast, Philosophy of Strength. Philosophy of Strength podcast Substack Cillian IG @Cilloconor Conor's IG @conorosheafit

Craig Finn spent 20 years as a British Army paratrooper. Then a deadlift injury turned into three or four years of chronic back pain, and the fear that came with it became bigger than the pain itself. He stopped training. He worried about picking his grandson up off the floor. In this follow-up conversation, Craig returns 11 months into the program to share what changed. He talks about why starting at a "way too easy" level was the hardest part, how the physical and psychological progress started feeding each other, and what it took to break an identity built around being broken. Since then he has dropped just under 10 kilos, completed the Fan Dance in under 5 hours in the open category carrying 44 pounds, and set his sights on a double bodyweight deadlift, the lift that once put him on the floor. He is also writing a book. Conor's IG @conorosheafit

Chiropractor and musculoskeletal clinician Dr. David Newton joins Conor to discuss what long-term recovery from low back pain really looks like. They explore why pain relief is only the beginning, why fear of movement can keep people stuck, and how rebuilding confidence often starts with movements that feel almost too easy. David explains how gradually progressing from a simple bodyweight squat can help people move without constantly triggering flare-ups, and why lifestyle factors like stress, sleep, and activity all influence recovery. They also discuss why picking up a piece of laundry can sometimes trigger severe pain, even when nothing serious has changed structurally, using practical analogies that make persistent pain easier to understand. Finally, David shares how he uses AI to summarize research, build educational resources, and reduce administrative work so he can spend more time thinking critically and being fully present with patients.  Dr. David Newton @Instagram Conor on Instagram: @conorosheafit

Ewen Boyd was 50 years old, 118 kg, and limping through his daily dog walks when he decided something had to change. After a torn distal bicep, chronic lower back pain radiating into his hip and groin, and years of compounding bad habits, he joined the Strong for Life program. Twelve weeks later, he's dropped 10 kg, walks pain-free, and has built sustainable daily habits around meal prep, movement, and recovery. In this episode, Ewen shares why he was skeptical about online coaching, how the slow and gradual approach actually kept him consistent, and why he sees this as an investment in the last third of his life rather than an expense. If you're a man over 40 dealing with nagging injuries, weight gain, and the feeling that things are slowing down, this one's for you. Conor's IG @conorosheafit

Eduardo was a lifelong athlete training for a full Ironman when sciatica turned his world upside down. What started as post-drive stiffness in September 2025 spiraled into eight months of worsening pain, failed conservative treatment, and a life reduced to pacing his apartment and sleeping on the couch. By April 2026, he couldn't sit, couldn't breathe deeply, and ended up calling an ambulance. In this episode, Eduardo shares his full timeline: the misdiagnosis, the months of physio that kept him stable but never improved, the moment his girlfriend fought for him in the doctor's office, and the spinal surgery on May 4th that changed everything. Within days he was driving, walking 15K steps, and off all painkillers. Now 12 weeks post-op, he's back swimming, cycling, and just started running again. His story is a powerful reminder that surgery, when it's truly needed, can give you your life back. Conor's IG @conorosheafit

What if your back pain isn't as permanent as you've been told? In this episode, Conor is joined by Trey, who battled recurring low back pain for more than 10 years before deciding enough was enough. Together, they unpack the physical and mental challenges of living with chronic pain, why previous approaches failed, and what finally started moving the needle. They explore how rebuilding strength and confidence can change the recovery process, why avoiding painful movements often makes the problem worse, and how small wins create lasting momentum. Trey also shares the biggest mindset shifts he's experienced, the activities he's returned to pain-free, and why he's more optimistic about his back than ever before. Find Tré on LinkedIn Conor's IG: @conorosheafit

What if many of the things you've been told about back pain are only part of the story? In this episode, Conor sits down with pain educator Ben Cormack to explore why low back pain is far more complex than weak muscles, poor posture, or a disc showing up on an MRI. Ben explains the difference between biomechanical and biological approaches to pain, why overall health plays a major role in recovery, and how factors like physical activity, sleep, stress, and confidence can influence symptoms. They also discuss common misconceptions about disc herniations, imaging, surgery, posture, and core strength, while highlighting why movement and long-term healthy habits often matter more than chasing the perfect exercise. Whether you're recovering from a recent injury or have been dealing with persistent back pain for years, this conversation offers a practical, evidence-based perspective that can help you better understand pain and make more confident decisions about your recovery. Find Ben on IG: @corkinetic Ben's Website: https://www.cor-kinetic.co.uk/ Conor's IG: @conorosheafit