Mark Murdoch

Mark Murdoch I help high performers with low back pain take back control of their lives

10/06/2026

Wrong goal = wrong plan.
Wrong plan = wrong results.
Wrong results = …another year missing out.

10/06/2026

STOP TALKING AND START TAKING ACTION.

I just had a ROUGH consult with a man who has been suffering with low back pain.Right off the bat, it was clear we weren...
17/04/2026

I just had a ROUGH consult with a man who has been suffering with low back pain.

Right off the bat, it was clear we weren’t a good fit.

He came in hot, talking about all the research he had done, all the things other people had told him, and all the theories he had about his back pain…

…and why nothing would work for him.

Honestly?

I truly feel bad for him. He has real low back pain issues, real sciatica, and I understand why he has been failed by conventional approaches to pain.

The cookie cutter wrack-em crack-em treatments are never going to give him lasting relief.

But the biggest reason he hasn’t experienced lasting change?

He thinks someone else is going to fix him.

He asked at least 10 times on the call “so how are you going to fix me”?

This is why he is still stuck.

Harsh but true: your pain, YOUR problem.

He absolutely deserves empathy, understanding, and a plan he is confident in.

But he also needs to commit to a plan, instead of jumping right to the next thing as soon as there is an ounce of resistance.

If you are dealing with low back pain that is limiting you, the OWN it.

Commit to the process.

Instead of trying to fix it in 6 weeks, commit your next year to it.

It will legitimately change your life.

How to build credit with your body:- eat like an adult 🥗 - train like an athlete 🏃‍♂️ - sleep like it’s your job 😴 - man...
16/04/2026

How to build credit with your body:
- eat like an adult 🥗
- train like an athlete 🏃‍♂️
- sleep like it’s your job 😴
- manage stress like a monk 🧘

09/04/2026

Yeah man…
It’s not that complicated.

It’s just hard.

09/04/2026

STRENGTH AND CARDIO IN THE SAME DAY?

If you’re around the endurance world long enough you will have heard that you shouldn’t do your running and strength back to back

This is because of the Interference Effect

Simple version: you rob your gains from one when you add the other too close

For most of us? Non-issue.

The interference effect is weak (at best) and if you aren’t in the top 1% of runners, you won’t even notice a difference

You’re more likely to lose out on gains because you missed one or the other, than because your strength took away from your cardio of vice versa

The caveat is if you are doing sprint intervals and you head right into a heavy strength or power session, you’ll find you have less energy left to get a good strength session … but even then you probably won’t notice come race day.

Your best bet: do whatever you can be consistent with. If that means running and then immediately grabbing a barbell, then I 100% support you (just don’t lift in your running shoes…)

03/04/2026

You keep getting hurt because you are DNFing your rehab

01/04/2026

low back pain is the leading cause of disability WORLD WIDE.

Not heart disease.

Not cancer.

Not diabetes.

Low back pain.

80% of people will have it.

You probably have it right now…

If you have been failed by the conventional approach, reach out because we’d love to help.

17/03/2026

If your pain keeps coming back, this might be why. 👇🏽

1. You stopped your rehab exercises too early. Most people stop doing their exercises when the pain goes away. This doesn’t make you strong enough or raise your capacity.

2. You’re resting too much. Rest and recovery are two different things. One builds you and the other deconditions you.

3. You’re avoiding all pain for fear of making it worse. Not all pain is bad. Not all progress needs to be painful.

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