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7 Simple Ways Of Relieving Lower Back Pain

Lower back pain and more specifically, relieving lower back pain is probably one of the biggest problems I deal with. Sedentary lifestyles and too much time spent sitting have wreaked havoc with the structure of our spines. So if you you suffer with pain in the lumbar region

This article is for you!

Now I’m not an osteopath or a physio. In my role as a Personal Trainer I often see people after they’ve been with these guys for a while. But when I’ve got my other hat on, as a Performance Coach and Nutritionalist. I try my best to ensure my clients never have to see these guys in the first place.

To do that I focus much more on what is going on inside the body. 


A lot of lower back pain is aggravated by inflammation. 

Let’s say you’ve got problems in your lower back. Often caused by poor posture due to sitting too much. Whether this is muscular or skeletal, it often causes the muscles to tighten up. A lot. This makes it harder for essential nutrients to get in and for waste products to be taken out of the muscles. It makes the muscles have to work harder to achieve the same result. It also means there just isn’t enough physical space for the muscles and organs anymore. 

Relief from lower back pain

The end result…inflammation. 

So if we can reduce this inflammation we can start to make it easier for the circulatory system and the lymphatic system to do their jobs. As well as relieving pressure on the organs and allowing the muscles to work properly again. 

At best this can start a chain reaction which leads to a massive lessening of pain and a return of function. At the least it means when you do go to the Osteopath or Physio, it’s MUCH easier for them to actually get into the muscles and manipulate them…

Without giving themselves a hernia. 

Meaning you get great results, much faster.

Now I’ve seen a lot of cases of lower back pain clear up just doing what I’m going to suggest next. When you combine these methods with with a good osteopath you often see stellar results.

So Where To Start?

Well some of these are so simple its silly:

  1. Water: Drink at least 2.5 litres of filtered water a day, preferably with good electrolytes
  2. Red light: These is a huge amount of research being done into the healing benefits of red light. For more information on this see my friends over at Red Light Rising
  3. Foam rolling: All over the body. It’s common to see lower back problems being more to do with the glutes an hamstrings (the most powerful muscles in the body) than with the back itself. So by getting rid of any knots in these places you can make a huge difference to your lower back pain
  4. Systemic enzymes: These little guys are naturally produced by the body, unfortunately after the age of 25 our body really slows down production. Which is a shame as these guys play a great role in reducing inflammation, promoting recovery and breaking down scar tissue in the body. Which you’re likely to have a lot of around your lower back if it’s causing you pain.
  5. Collagen: this is more a restorative thing, but mort of our diets are hugely lacking in Collagen, which is one of the bodies main building blocks for ligaments, and connective tissue.
  6. Omega 3, Turmeric, garlic, ginger are all great at reducing inflammation in general so include them as much as you can in your food.
  7. Another thing I found really helped me is a really innocuous device called a SHOFT, these things are so simple but I’ve found they really do help to correct my posture whilst driving. If you drive a lot it’s something I’d definitely consider.

Now this isn’t a complete list and I go into this in much more depth in my latest book. It’s called “Secrets of Peak Performance in a Connected World” and you can grab your FREE copy here >>

Of course, all of this will do nothing…

If you’re going out and eating a load of junk and causing a load of systemic inflammation with your diet. So the basis of this is, of course, a low inflammatory diet. Eat foods with one egg is an egg. 

Look at your latest TV meal from the supermarket and see how many ingredients there are and how many you’ve never heard of before. This is not food(not for humans at least) and is making your pain worse.

Once you’ve done this for a month, you should start noticing your pain decreasing.

If you combine what I talk about above with deep tissue massage and manipulation from an expert you can really see things fly and suffer much less from aches and pains and crippling back pain.


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Recover From Exercise MUCH Faster After 40

Recover from kitesurfing

Recover from exercise faster, even when you’re over 40, so you can go all day…and then do it again and again and again.

“Leave me alone…just 5 minutes more…” he groaned from under the sheets.

I couldn’t believe it, this was the same man who just 2 days ago had been dragging me down to the beach at 8am. 8am when there was absolutely NO wind and no forecast of wind for another 5 hours, but he wanted to be there anyway, “just in case.”  

Today at 11 am it was windy and I couldn’t get him out of bed!

It was something we’d see all the time back when I ran kitesurfing camps…

People would work their ass off to save up for the holiday, blow a load of cash getting here and would generally have been looking forward to kitesurfing their ass off for the last few months.

They’d rock up at the beach like a kid in a sweet shop, take in all the sunkist bodies, the kites in the sky, the wind gently teasing them…

They’d rig up in seconds…often getting their wetsuit on backwards in their haste. And RUN down to the waterline to get started.

Fast forward 3 days…

That same person was now having to be dragged out of bed in the morning. When we told them it was windy a kind of terror crossed their face.

When we finally got to the beach they’d take ages to rig up, have forgotten 100 things in the car, need to buy water and a sandwich before they started. Once they finally did hit the water they’d be back and sunbathing in 30 mins…

What caused this incredible turn around in their attitude?

Recover from exercise faster

I’m sure you’ve guessed it. Kitesurfing, like any other exercise, causes stress on the body. Time and time again we’d see our clients bodies were simply unable to to bounce back from that stress.


People tend to split exercise preparation, exercise and then recovery into separate and distinct activities…

BUT…effective recovery starts way before we ever start to exercise.

Think of your ability to deal with stress as a cup.

  • The bigger the cup the more ability you have to tolerate stress.
  • The faster you can drain liquid from the cup the quicker you can recover from stress.
  • The more liquid you have in the cup the more stressed you are.

Now exercise is a stress…so when you’re exercising you’re adding liquid to the cup.

So if you can ensure, before you ever start to exercise that your cup is the size of a trophy and as empty of liquid as it can. Whilst having great systems in place to empty liquid out when it accumulates. You’re going to do a lot better on your next activity holiday or just the next time you hit the gym.

Here’s the key…it takes time to set these things in place. You cannot increase the size of the cup overnight, or empty the cup in a few hours. So by the time you rock up on your next activity holiday, if you don’t already have them in place…it’s too late!

So we want to be doing things ALL THE TIME to increase the size of the cup and drain liquid out of it effectively.

What Are Those Things?

Well I’m sure you’ve heard them before…

  • Low inflammatory, high nutrient diet
  • Young muscles which can receive oxygen and remove waste
  • Great sleep
  • Cold water
  • Fasting
  • Systemic enzymes
  • Hydrate
  • Omega 3 fatty acids
  • Collagen
  • Daylight
  • Movement

Really we’re talking about one thing, I call it the Secret Sauce:

Lowering stress of ALL kinds: So in addition to all the above, do a load of whatever works for you to lower your general stress levels. For some that might be meditation, for others a walk on the beach, laughing lots or hugging. 


For a lot of you high driver types, your chosen form of stress relief is exercise…exercise which (in the short term at least) adds more liquid to your cup making you more stressed! 

So I would suggest finding something to de stress which isn’t exercise!

Now exercise is without a doubt one of the best de stressors there it, but it’s also placing more stress on your body and forcing it to recover even more…

This is why super stressed CEO’s, who’s only stress release is to go to the gym, end up digging themselves in to a hole they just can’t CLIMB OUT OF.

It’s important we don’t focus on recovery as a separate activity, distinct from the pre exercise preparation and the exercise itself. Why? Because after exercise, there’s actually not a lot can do (at least if we don’t want to spend lots of money or need fancy equipment).

So What We Can Do:

  • Compression garments
  • Magnesium
  • Hot/Cold (there’s a reason athletes spend so long in the jacuzzi)
  • Massage
  • Red light
  • Branch Chain Amino Acids (BCAA’s)
  • L-Glutamine
  • Ashwagandha

But to be honest even if you’re doing all these things but don’t do the PRE work…you won’t notice a huge difference…

Recovery is a lifestyle…its about prepping your body to perform at its best so it can recover at its best…consistently.

I go into this deep in my latest book, “Post 40 Secrets.” Your underground playbook for performing like you’re 20 when you’re 40, 50 or 60+. Grab your FREE copy here >>

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How Giving Up Booze Nearly Killed Me…

Giving up booze is often touted as the miracle cure, for me it turned into something quite different…

A Journey Into One Mans Dysfunction.

I hadn’t drunk alcohol in 6 months…

and I felt terrible for it.

Sure I hadn’t suffered the hangovers, but I’d developed something much worse… 

Before I gave up the bottle I was working 16 hour days and doing the work of 6 people. 

I thought my ability to do this consistently was a sign of my high performance lifestyle. I was eating well, exercising plenty, taking handfuls of supplements and following the advise of a bunch of Peak Performance gurus, I thought I was Bulletproof.

Now the fact that I was sleeping for around 4 hours a night, waking up with my stomach in knots and my mind racing only forced to reinforce this fact in my misguided mind. 

I was resilient and could take it.

I knew however, I still had one crutch. I’d go out most weeks, get absolutely smashed and then spend the next few days feeling terrible. I realised if I wanted to be truly high performance this habit had to go. So I gave up.

Giving Up Booze

Suddenly I started falling asleep the instant my head hit the pillow, didn’t suffer the apathy and depression of hangovers and had a TONNE of energy…

Well that all sounds great Sam, well done…

And that’s exactly what I thought, but…

Let’s Explore The True Depths Of My Dysfunctionality.

What did I use this new found energy for?

  • Did I go kitesurfing and set out on crazy adventures like I really wanted to? 
  • Did I use it to spend more time with friends? 
  • Did I maybe just use it to read more and feed my brain? 

Of course not…

I used it to work even harder!

I was now doing the work of 8 people…not only was I a high performance human being I was now a high performance human being who didn’t drink…how incredible was I? Just look at me you mere mortals as I run around from 4 am to 12 am and never stop…

What a perfect example of a High Performance Human Being….

What An Idiot!

The short story is giving up booze drove me towards burnout even faster….it gave me the energy to bugger myself up properly! 

And for that I am actually grateful. Had my journey towards burnout been slower I’d still most likely be living that way now.

Now funnily enough the message I want you to take from this post isn’t that giving up booze is bad, when I actually sorted my life out this proved to be one of the most empowering steps I’ve ever taken, but instead to highlight my fundamental problem with the world of high performance at the moment.

Nootropics, bio hacks, handfuls of supplements…all these are great if you have the fundamental foundations to build on…ie a healthy biology and a healthy lifestyle which supports high performance. 

Mainly one which combines ample recovery time in-between your bouts of high performance.

If you don’t have these you’re just…

Putting Rocket Fuel In A Skoda.

And can just sit back and watch as the poor vehicle shakes itself apart when you put your foot on the gas.

The key here is to build a lifestyle of high performance first. And that doesn’t mean running out and ordering all the latest nootropics. The most important aspect of high performance isn’t high performance itself is how you recover from and prepare for your next bout of high performance. 

Just like a top class athlete knows the time between training sessions is where the magic happens (as this is where your muscles grow and your brain lays down new neural pathways) so the same is true of high performance. We must learn to recover effectively, to prepare the body for its next bout of high performance.

And the way we do that? By switching off, powering down, chilling out and giving our body time to do the heavy lifting it needs.

I’ve written a book called “Post 40 Secrets” where I walk you through how to upgrade yourself so you can perform like your 20 when you’re 40, 50 or 60 +, it’s free and you can grab your copy here >>


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Why Sitting Is Harming Your Sport


When you ask most people what they are doing after a session on the water or the mountain the reply is surprisingly similar, normally involving the sofa, Netflix and a few beers whilst they recover and mull over the days action.

“And why not” I hear you say, “I’ve damn well earned it.”

And I wholeheartedly agree.

sitting is harming your sport

Here’s the thing, since 1960 the number of jobs involving sedentary activity has increased by a massive 83%. Not just that but the increasing comfort of our lifestyles coupled with technology which makes our lives easier at every turn has led to most of us being sedentary for the majority of our lives, even when we’re not sitting in front of a screen.

Dr. Richard Weiler, who’s credentials include physician for a British premier league football club and Senior Sports Physician at the British Olympic Association, looked into what his footballers did off the pitch.

What he found was surprising. 

About 80% of off pitch time was spent in sedentary states.

His findings have been confirmed across other sports including American Football and Rugby. I would bet the same holds true for most of us as well…in fact a short survey I did at the beach recently certainly seemed to point in this direction.

Scientists have known for a long time that not moving much for long periods of time is inherently bad for us. It changes the expression of a multitude of genes which in turn leads to rising inflammation, a down regulation of cardiovascular health and a whole host of other effects, none of which are good.

The bad news…

All it takes is around 2 hours of sitting and these effects start to manifest themselves.

Most of us are sedentary for much more than this on a daily basis.

In fact having tracked my own inactive time using my Oura ring I still average around 5-6 sedentary hours a day, and I’m the most active person I know.

No worries,” I hear you cry, “I work out.”

Well here’s the real kicker. 

It seems a short burst of exercise doesn’t help.

Indeed it seems these changing gene expressions and the effects they cause react to low level physical activity levels over the entire day. So a sudden burst of exercise wont fix it. You can’t do cross fit in the morning and then hit the sofa for the rest of the day, you need to be constantly micro moving to keep that low level of physical activity high to keep these genes switched off.

However for most of us when we’ve done a good workout or done a bit of sport we think we deserve a rest and so tend to take it easier for the rest of the day. It’s called the “compensatory effect,” similar to how you think you’ve earned that chocolate muffin after a session at the gym.

Now, this is actually good news (especially for those of you who hate formal exercise) as the solution is relatively simple.

Move for 5 – 10 mins every hour.

Get up and go for a toilet break, do some press ups, get a standing desk or even better a walking desk, go for a walk on your lunch break. Hell, you really don’t need me to tell you how to do this, just try to build things that work for you into your day.

Want To Unlock Your FULL Human Potential? I’ve written a book packed full of information on how you can perform like you’re 20 years younger.

Grab your free copy here >>