The Strong For Life Podcast

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

Recovering from low back pain isn't just about finding the right exercise. It's about understanding your body, building confidence, and avoiding the common mistakes that can keep you stuck.

In this episode, Conor is joined by doctor of physical therapy Dr. Julian Burd to discuss why most cases of low back pain are non-specific, when imaging is actually useful, and how beliefs about pain can influence recovery. They explore the role of movement, graded exposure, and why both doing too much and doing too little can slow progress.

Julian also shares practical frameworks he uses with clients to help them understand pain, monitor progress, and return to training without fear. The conversation covers common misconceptions around MRI findings, disc injuries, strength training, and why consistency with the fundamentals often matters more than chasing complicated rehabilitation techniques.

If you're dealing with recurring back pain, this episode will give you practical strategies to approach recovery with greater clarity and confidence.

Find Julian on IG: @jayburdpt

Julian's Website: https://www.jayburdpt.com

Conor's IG: @conorosheafit

Why do so many people stay stuck in back pain despite months of rehab?

In this episode, I sit down with Dr. Justin Farnsworth, physical therapist, strength coach, and educator behind Programming Around Pain. We discuss why traditional rehabilitation often falls short and why building strength, confidence, and resilience is the missing piece for long-term recovery.

We explore the biggest mistakes clinicians and coaches make, how to safely load painful movements, why pain doesn't always mean damage, and how fear can become one of the biggest barriers to recovery. Justin also explains flexion versus extension bias, graded exposure, disc herniations, flare-ups, and when surgery may actually be the right option.

Whether you're recovering from a back injury, coaching clients with pain, or simply want to understand how to build a stronger, more resilient body, this conversation is packed with practical advice grounded in both science and real-world coaching experience. Find Justin on IG : @drjustinfarnsworth

Justin's website: https://www.drjustinfarnsworth.com/

Conor's IG: @conorosheafit

Ryan Hurst from GMB Fitness returns to the Strong For Life podcast to share the story behind his new book, On The Mat Forever.

In this episode, he breaks down the posture-breath-mindset framework he developed to navigate adversity, culture shock, and family stress after returning to the US with his family after 28 years living in Japan.

We dive into:

• The real reason Ryan wrote the book

• How martial arts shaped his approach to clarity and resilience

• Why walking, meditation, and movement beat optimization and biohacks

• How his son's wrestling journey transformed his posture and confidence

• The power of "Misogi" annual physical challenges that rewire your mindset

• What burdens you're willing to carry and what that reveals about your life

Resources:

• Ryan's book: On The Mat Forever (out October 27)

• GMB Fitness: gmb.io