Pain Free Performance

PT & BACK SPECIALIST BASED IN HUDDERSFIELD
Education
Personal trainer and back specialist based at BIG BOX GYM in Huddersfield!

Restore posture, regain balance, live pain free!

07/08/2026

Your spine eats what you eat. 🤍
Nutrition isn’t separate from your recovery. It’s part of it.
Fascia is the web of connective tissue around every muscle, tendon and nerve. Chronic inflammation makes it stiff and sticky. When it can’t glide freely, spinal discs compress and nerves get irritated, slowing recovery and increasing pain. 👇
Swipe through for what helps (proteins, healthy fats, veg, a few key extras), what’s worth reducing rather than banning, and the small daily habits that add up.
Calcium and magnesium help strengthen discs and bones. Omega-3 fats calm inflammation and help fascia glide the way it should.
The PFP Technique heals the disc from the outside in. Nutrition supports the same healing from the inside out. Neither one replaces the other.
💬 Want the full 7-day guide? DM me “7-DAY PLAN” and I’ll send it over, daily meals, swaps, and a shopping list included.
Save this for your next food shop. 🤍
Feel better. Live better.

06/08/2026

The exercise I teach every slipped disc client. 🐍
When a disc slips, the inner gel pushes outward toward a nerve, that’s what causes the pain. Cobra guides that gel back toward the centre, easing pressure and giving the outer wall time to heal. It’s not about your core, it’s about where the fluid sits.
Swipe through for how to do Cobra properly (precision over height, always), and its diagnostic twin, King Cobra, which tells you which side needs the work. 👇
Same rule as always: mild pressure pain is fine, that’s the disc fluid moving where it needs to. Sharp, shooting or nerve pain means stop and check in with me.
Decompression creates the space. Push-In, Cobra and King Cobra, guides the disc back into it. Strengthen makes sure it stays there.
💬 Cobra and King Cobra are simple to learn, and easy to get subtly wrong on your own. DM me the word “SPINE” and let’s check your side properly.
Save this for your next session. 🤍
Feel better. Live better.
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04/08/2026

6 days. That’s all it took. 🤍
Day 1: a slipped disc, pain 9/10, could barely walk. Day 6: walking pain-free, no medication, no waiting months. Same person, one week apart. This is Stephanie.
Pain-free in 6 days. Fully healed in 6 weeks. Two different things, and both matter; the pain eases fast, but the disc itself needs the full six weeks to heal properly.
She’d already been training with me for months, general posture and rehab work, warm-ups, building strength. Then one morning, everything changed.
She didn’t wait. No GP appointment booked first. She sent me a video, called straight away, and I had her in for a session that same day. 👇
From that session: a routine, done three times a day. Decompression, then Push-In, then strengthen, always in that order. No lifting weights.
A pre-existing balance condition. An illness that paused sessions for a week. None of it changed the timeline: the disc still healed in six weeks, because that’s how long it takes.
Months later, unprompted, on a different post, she left this: “Contact Sam if you have any pain in your back. Speaking from experience, Sam can reverse this in weeks, then go on to build strength and beyond. Stop the pain, contact Sam now.”
Yesterday, at 61, she did her first ring inversion. From bent double in the hallway to upside down on the rings. That’s what happens when you rebuild in the right order.
💬 In pain right now? You could be pain-free in 6 days, and fully healed in 6 weeks. DM me the word “SPINE.”
Save this for the friend who’s been quietly suffering. 🤍
Feel better. Live better.

03/08/2026

Rest doesn’t heal a slipped disc. Movement does. 🤔
“Just rest it and it’ll settle.” It’s the first thing almost everyone hears. Stay still, don’t aggravate it, wait it out. It sounds sensible. It’s also not the whole story.
Here’s the twist: a disc doesn’t have its own blood supply the way muscle does. It relies on movement to draw fluid in and rehydrate. Total rest doesn’t protect it, it just leaves it under-nourished. Too long resting, and you weaken. Too much too soon, and you flare it. 👇
Swipe through for why movement is what actually helps a disc heal, and why this isn’t permission to go back to the gym as normal.
This is why the PFP Technique exists. Not a rest plan, and not a random workout. Decompression, Push-In, Strengthen: a specific sequence that gives your disc the movement it needs, and nothing it doesn’t.
💬 Ready to move properly? DM me the word “SPINE.”
Save this for the next time someone tells you to just rest it. 🤍
Feel better. Live better.

01/08/2026

I’m answering your fears. 🤍
Two of the most honest comments came in this week, and they deserve more than a quick reply.
“I don’t want to go back to where I was. I don’t know where to start after surgery.” That’s Sarah’s fear. Here’s the answer: you don’t need the whole plan, you need the next step. Mobility first, checked against a clear pain scale, built up in an order that protects you.
Sometimes it’s not just the disc. Long-term disc issues can create compensation elsewhere in the body. Other muscles tighten and take over, and that tightness can add pressure back onto the disc, getting in the way of healing. Sometimes the compensation needs addressing before the disc pain can properly ease, and that starts with a proper assessment, online or in person.
“That I’ll do damage and the disc might bulge!!” That’s Stephanie’s fear. Here’s the answer: mild discomfort and pressure pain are fine, they’re part of how the disc heals. Sharp, shooting or nerve pain is the signal to stop. Knowing the difference is what keeps you safe.
Both fears come from the same place: not having a clear plan. Once you know the order, the scale, and what’s safe, the fear has a lot less to hold onto.
Decompress, Push-In, Strengthen. The same 3 phases, in the same order, every time, whether you’re Sarah, Stephanie, or anyone else asking the same question.
💬 Got a fear you want answered? DM me the word “SPINE.”
Save this for the friend who’s been quietly wondering the same thing. 🤍
Feel better. Live better.

30/07/2026

What scares you most about moving your back? 🙋‍♀️
Maybe it’s the fear of bending the wrong way and undoing everything. Maybe it’s not knowing which movements are safe and which aren’t. Maybe it’s just the memory of how much a flare-up hurt last time, and not wanting to feel that again.
Whatever it is, you’re not the only one thinking it. 👇
Tell me what’s actually stopping you: is it the pain itself, the fear of re-injury, not knowing where to start, or something else entirely? I want to hear the real answer, not the polite one.
If your back’s still healing, that’s exactly what the Slipped Disc Program is built for: decompression, then push-in, then strength, in the right order, so you’re not guessing. If you’re through that and just don’t know how to build real strength back up without risking it, that’s the Calisthenics Program, the natural next step once the pain’s gone.
💬 Comment below, and if you want a plan built around your specific fear, DM me the word “SPINE.”
Save this for the friend who’s been putting it off. 🤍
Feel better. Live better.

29/07/2026

Coming back after injury or illness? Start here. 🤍
Time off through injury or illness, and suddenly the gym feels like a different world. What used to be easy now feels uncertain, and that uncertainty is what keeps people from starting at all. You don’t need to know everything, you need to know the first step.
Mobility always comes first. Before strength, before cardio, before any of it: the warm-up. 👇
Swipe through for the exact warm-up that opens every Calisthenics Program session: core and stability work, then shoulder and scapular control. Same reliable starting point whether it’s week 1 or week 12.
The Calisthenics Program picks up where the Slipped Disc Program leaves off, real strength, built in order, starting with the same control work that protected you while you healed.
💬 Ready to begin? DM me the word “STRONG.”
Save this for the day you’re finally ready to come back. 🤍
Feel better. Live better.

28/07/2026

She walked in on crutches. 🤍
Rheumatoid arthritis and osteoarthritis. Come off her medication and she loses mobility and strength fast. Covid put her on crutches once already in 2022, and it took 18 months to get off them. Then a failing medical implant caused 3 surgeries in 10 weeks.
That’s not recovery time, that’s survival time. That’s where Michelle was when we started rebuilding. 👇
The night before her operation, she was asked how she was feeling. Her answer: “Terrified tbh, but hey ho.” She went anyway.
Surgery went well. Within weeks she was back to 30-minute walks every other day, and in her own words, “so much better than last time.” Six weeks after her last operation, she sent me this: “You did such a great job; I’m up and mobile despite cuts and stitches.”
When her husband Baz needed his own knee done, Michelle wanted him to have the same rebuild she’d had. He trains with me now too. This isn’t a one-off transformation story, it’s an ongoing relationship built on trust.
💬 Wherever you’re starting from, crutches or otherwise, DM me the word “SPINE.”
Save this for someone who’s terrified but going anyway. 🤍
Feel better. Live better.

27/07/2026

Is it safe to move, or will I make it worse? 🤔
You move, you feel something, and straight away you wonder if you’ve undone all the progress. That fear alone can be enough to stop people moving at all.
Here’s the truth: pain isn’t failure, it’s feedback. You don’t need to guess whether what you’re feeling is normal effort or a genuine problem. 👇
Swipe through for the 0-10 scale I use with every client, every session: what’s fine, what means slow down, and what means stop immediately. Plus the form basics that keep you safe, and the one rule that matters more than any of it.
Decompression, Push-In and Strengthen only work when you know what’s normal effort and what’s a genuine problem. The pain scale is what makes the whole approach safe to trust.
💬 Ready to move without the guesswork? DM me the word “SPINE.”
Save this and check it before your next session. 🤍
Feel better. Live better.

Address

Huddersfield Town Centre

Telephone

+447449050730

Website

http://swanlaneequestrian.co.uk/, http://live2rideacademy.com/

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