It's 10 weeks to Christmas – and the off-season is where games are won. This episode cuts through the noise and gets straight to what actually matters for GAA players: rebuilding match-winning power, fixing last season's injuries, and ditching the slow, pointless runs that kill your explosiveness.

Listen in to know how I break down training like a Gaelic athlete - not a CrossFitter, not a gym tourist - and why strength, speed, and recovery should drive every off-season session. From sled pushes to Jammer presses, he explains how to train with purpose, not ego.

You'll learn: ⚡ Why long, slow runs are sabotaging your power and fat loss 💪🏻 How to build functional muscle that keeps you lean and fast 🏐 What real off-season structure looks like for a GAA player 🔥 The difference between "being fit" and being match-ready

If you're serious about showing up next season faster, leaner, and harder to knock off the ball – this is your wake-up call.

👉🏻 Message TEMPLETOWN (for in-person S&C) or OFFSEASON (for online coaching) to start your plan today.

Why Your Mattress Isn't the Problem - It's How You Sleep

You've upgraded the mattress, the pillows, maybe even the blackout curtains - but you're still waking up sore, stiff, and running on empty. Sound familiar?

In this episode, Paul breaks down the real reason your recovery's stalling (and it's not your bed). Learn how poor sleep fuels inflammation, increases cravings, and makes pain harder to shake - and discover the simple nightly routine his clients use to fix it.

🛌 You'll learn:

• Why "perfect alignment" mattresses don't solve chronic stiffness

• The hormone crash caused by bad sleep (ghrelin & leptin explained)

• The 3-step wind-down routine that restores recovery and sleep quality

• A real client case study - from waking 4x a night to pain-free sleep in 2 weeks

Before you spend another cent on a new mattress, listen to this. Your body doesn't need more gear — it needs better habits.

👉 DM "SLEEP" on Instagram @TempletownStrengthConditioning or email [email protected] to get Paul's free 10-Minute Sleep-Pain Shutdown Guide.

Rest feels safe, but for most long-term back pain it can be the worst advice you'll ever hear. In this episode, Paul Hughes (of Templetown Strength & Conditioning) breaks down why the "rest and avoid" plan backfires, and how to move forward with strategies that actually build confidence and capacity. You'll learn:

• What mechanical back pain really is (and why it's different from serious conditions)
• Why prolonged rest fuels stiffness, weakness, and fear
• The Traffic Light System for safe, intelligent activity
• How graded exposure retrains your body and nervous system
• Practical steps you can start today in just 10–15 minutes

If you're tired of being told to take it easy and ready for a smarter plan that fits around work and family life, this episode will give you the roadmap. 👉🏻 DM MOVE on Instagram @TempletownStrengthConditioning for your free Movement Confidence Guide. 👉🏻 Want personalised coaching? Email [email protected] or DM STRONG. Back pain, chronic pain, mechanical back pain, recovery, rest, fear avoidance, graded exposure, exercise, movement confidence, pain science, BackFix Coaching, Templetown Strength & Conditioning

Why do some people eat anything with no issues, while you flare up from the same foods? Or maybe your back pain gets worse during stressful work periods - and you blame the desk or long hours 😣 In this episode, Paul Hughes explores how nutrition can support your back pain recovery or quietly work against it, especially when life gets chaotic. He shares his own stress-eating story and reveals practical strategies to break the cycle 🙅🏻‍♂️ You'll learn:

• Why some people are more sensitive to food triggers than others
• The real nutrition challenges busy parents face (and realistic fixes)
• Simple anti-inflammatory swaps for chaotic weeks
• How to prepare for stressful periods instead of relying on willpower
• Evidence-based insights from journals like Pain and The Lancet

This isn't about strict diets. It's about building sustainable habits that calm your system and support recovery 🔥✨ 👉🏻 Free Guide: DM GUIDE on Instagram @TempletownStrengthConditioning 👉🏻 Apply for BackFix Coaching: [email protected]

Why Does Your Back Hurt on Monday Mornings?

Ever wake up after a quiet weekend, only to feel your back seize up on Monday? It's probably not your workout — it's your stress. 😣

In this episode, we break down how stress and poor sleep can feed into back pain, why your nervous system can't tell the difference between deadlines and danger, and how central sensitisation makes normal sensations feel like pain.

You'll also learn three quick, practical tools you can use today: ✅ The 4-7-8 breathing reset to calm your system ✅ The 10-minute walk window to lower tension ✅ The Sunday night boundary to stop the stress spiral

If Mondays are your worst pain days, this episode will show you how to break the cycle for good — and build resilience that helps more than just your back.

Episode 11: The Fear-Flare Cycle - Why Exercise Makes Your Back Pain Worse (And How to Break Free)

Does exercise always seem to trigger your back pain? You might be stuck in the fear-flare cycle - the destructive loop where pain creates fear, fear leads to inactivity, inactivity causes weakness, and weakness brings more pain 💥

In this episode, I break down how this cycle traps so many busy parents in their 30s, 40s, and 50s, and more importantly, how you can break free from it. You'll learn why avoiding movement only makes flare-ups worse, and how the right approach to exercise can help you build strength, resilience, and confidence again.

If you've ever felt like your back "just can't handle it anymore," this episode will show you there's a better way forward.

👉 Want personalised coaching to finally break your cycle? Email [email protected] or DM me STRONG on Instagram @TempletownStrengthConditioning.

🎙Episode 10: Movement vs. Mobility Unlocking Your Hips and Thoracic Spine for Back Pain Relief

Ever bent down to tie your shoes or tried to squat, deadlift, or even just pick up a coffee cup and thought: "Why does my back always flare up?" 🤔

Here's the thing most people never hear: your back usually isn't the problem. It's your hips and your upper back refusing to do their job — and your lower back gets stuck carrying the load.

When those two areas stiffen up, your spine takes the hit. That's why stretching your back over and over never really fixes anything. The problem isn't where the pain is — it's what's above and below it.

✅ The good news? You can test and fix it yourself.

• Simple self-checks show where your weak links are

• Easy mobility drills free up your hips and upper back

• Smarter movement patterns retrain your body to use that new range safely

The combo isn't just "feel good for 20 minutes" stretching. Done right, it rewires how your body moves so your back finally gets to breathe.

That's exactly what I do with clients inside BackFix Coaching — a step-by-step system to help men and women in their 30s, 40s, and 50s get stronger, shed stubborn belly fat, and keep training without being held back by pain.

👉 DM me STRONG or email [email protected] to get your personalised roadmap. Because you've worked too hard to let back pain call the shots. It's time to lift again, move again, and feel stronger than pain. 💪🏻

Still training hard but your back feels like a ticking time bomb? You're not broken, you're not weak - you might just be choosing the wrong exercises 🙅🏻‍♂️

In this episode of The Lower Back Pain Podcast (That Actually Helps), strength coach Paul Hughes breaks down the 5 most common gym moves that secretly wreck your back and shows you the smarter swaps that build strength without flare-ups.

You'll learn: ✅ Why sit-ups, bent-over rows and even deadlifts can backfire during flare-ups ✅ The science behind safer swaps that protect your spine and build confidence ✅ The 4 core principles Paul uses with every client to bulletproof their back

If you've been stuck in the cycle of good days and bad days, this episode will give you the clarity and confidence you've been missing 😎💪🏻

👉🏻 Ready for a complete plan? Email Paul at [email protected] or DM @TempletownStrengthConditioning with "STRONG."

Optimising Your Sleep for a Healthier Back 🧘🏻‍♂️ When was the last time you woke up feeling truly rested - clear, energised and pain-free? If you can't remember, this episode is for you. In today's solo episode, I dive into the science and strategies behind rest and recovery and why sleep is the most underrated tool for reducing pain, repairing your body and managing stress. You'll learn how poor sleep fuels the pain–stress loop, and more importantly, how small changes can reverse it. I'll also show you how recovery connects directly to my core pillars - movement, emotional wellbeing, nutrition and recovery - and why without sleep, the other three can't do their job 💤 If you've been stuck in the cycle of pain, stress, and exhaustion, this episode will give you practical steps and hope to start breaking free. 💡 What You'll Learn in This Episode

• Why quality sleep is essential for tissue repair, stress regulation and pain reduction
• How stress and sleep feed into each other and how to break the loop
• Practical, evidence-backed tips to improve your sleep starting tonight
• The one underrated strategy that resets your body clock (and makes sleep easier)
• How recovery ties into the bigger framework for lasting back health

Want to know more? Email me at [email protected] or slide into my DMs on Instagram @TempletownStrengthConditioning.

Leave a rating & review on your podcast app - it helps others find the show and join our community! Don't forget to subscribe to the podcast so you don't miss future episodes 🎧

And if this episode resonated with you, I'd love to hear from you! Share this episode with a friend who needs a reminder that rest is powerful, or share your takeaway on social media and tag me - it means so much to know these conversations are helping you move forward. Remember: Rest isn't weakness - Rest is power! ⚡

Forget the miracle pills – most supplement advice for back pain is rubbish 🙄

You've been sold a lie… The truth? No magic pill will fix your back pain!

In this episode, Paul Hughes cuts through the noise and exposes the supplement industry's false promises. He'll share exactly which supplements can actually support your recovery, which ones are a total waste of money, and the key non-negotiables you need in place before any pill will make a difference.

If you've tried everything – from turmeric capsules to collagen powders – but your back pain still holds you back, this is the no-BS advice you need to hear.

By the end of this episode, you'll know where to invest your time, energy, and money… and what to stop wasting it on.

You'll learn:

• Why no pill will fix your back if your foundations are broken

• The three supplements worth your money (and how to buy them right)

• The overhyped rubbish you should bin immediately

If you're tired of wasting cash on false promises and want clarity on what can actually help, this episode is your no-nonsense guide.

🎧 Listen now and stop funding someone's yacht.