What if everything you’ve been told about training with back issues is wrong?
You’ve had the scans. You’ve seen the specialists. Maybe you’ve been told your discs are “fine” or there’s “nothing structurally wrong.”
Yet you’re still avoiding certain exercises. Still modifying your workouts. Still living in fear of the next flare-up that could sideline you for weeks.
Yet you’re still avoiding certain exercises. Still modifying your workouts. Still living in fear of the next flare-up that could sideline you for weeks.
Here’s what no one’s telling you: Your fear of training isn’t about damage – it’s about a brain stuck in overprotective mode.
And once you understand what’s really happening, you can get back to training like you used to.
The Shocking Truth About Training Fears That Changes Everything
For decades, we’ve been sold a lie: If your back hurts during training, you must stop.
Hurt during deadlifts? Must be dangerous. Twinge during squats? Better avoid them. Any discomfort? Time to deload.
But groundbreaking research is turning this belief upside down:
- 60% of pain-free athletes have bulging discs on MRI
- Many who avoid training have completely “normal” scans
- Training fears often persist long after tissues have healed
So if it’s not about ongoing damage… what’s keeping you from training like you used to?
The answer will surprise you.
The answer will surprise you.
Your Brain: The Overprotective Training Partner
Training discomfort isn’t just a signal from your back.
It’s a decision made by your brain.
Think of your brain as an overprotective training partner. It doesn’t just detect physical stress — it interprets it based on:
✅ Your training history (“Last time this exercise hurt, I was out for weeks”)
✅ Your stress levels (“I’m overwhelmed, everything feels risky”)
✅ Your beliefs (“Heavy lifting will damage my spine”)
✅ Your emotions (“I’m scared of getting injured again”)
✅ Your environment (“This gym feels intimidating”)
✅ Your training history (“Last time this exercise hurt, I was out for weeks”)
✅ Your stress levels (“I’m overwhelmed, everything feels risky”)
✅ Your beliefs (“Heavy lifting will damage my spine”)
✅ Your emotions (“I’m scared of getting injured again”)
✅ Your environment (“This gym feels intimidating”)
Here’s the kicker: Your brain can create intense fear and discomfort even when the exercise is completely safe. It’s like having a training partner who makes you stop lifting every time they hear a slight grunt. Technically being “protective”… but completely sabotaging your progress.
The Vicious Cycle That’s Keeping You From Training
Stage 1: The Sensitivity Trap
Your nervous system learns to be hypersensitive to training stress. Medical term: central sensitisation.
Translation: Your training alarm is stuck on maximum volume.
Your nervous system learns to be hypersensitive to training stress. Medical term: central sensitisation.
Translation: Your training alarm is stuck on maximum volume.
Stage 2: The Avoidance Loop
You start avoiding exercises that might cause discomfort. Your brain thinks: “See? That movement IS dangerous for training!”
Result: You get weaker, more restricted, and more afraid to push yourself.
Stage 3: The Deconditioning Spiral
Every avoided session confirms your fears: “I can’t train like I used to. My body is too fragile.”
Your brain responds: “Code red! Stop them from training hard!”
Sound familiar? You’re not alone and you’re definitely not broken.
The 3 Hidden Ways Your Mind Is Sabotaging Your Training
🚫 Exercise Avoidance: When “Safety” Becomes Weakness
The pattern: Avoid deadlifts > Get weaker > Deadlifts feel more dangerous > Avoid more > Repeat
The reality: You’re training your brain that normal exercises are threats.
The reality: You’re training your brain that normal exercises are threats.
The breakthrough: Gradual, progressive loading teaches your brain these movements make you stronger, not fragile.
🧠 Catastrophic Thinking: Your Inner Critic’s Training Saboteur
Thoughts that kill training confidence:
- “Heavy lifting will ruin my back”
- “I’ll never be as strong as I was”
- “One wrong rep and I’m injured again”
- “My body is too fragile for real training”
The science: These thoughts literally increase stress and discomfort during exercise.
The solution: Reframe the narrative. You’re not fragile. You’re getting stronger.
The solution: Reframe the narrative. You’re not fragile. You’re getting stronger.
😓 Training Anxiety: The Performance Killer You Can’t See
When you’re anxious about training, your nervous system is on high alert.
Every sensation feels amplified. Normal training stress feels like injury risk.
Every sensation feels amplified. Normal training stress feels like injury risk.
The result? Workouts that feel harder and more threatening than they actually are.
The fix? Calm the system first, then progressively challenge it.
The Game-Changing Truth That Will Set You Free:
Your training fears are real. Your concerns are valid. But you’re not doomed.
Here’s what changes everything: Your nervous system is plastic.
That means it can learn, adapt, and change.
The same system that learned to fear certain exercises can learn to approach them with confidence.
That means it can learn, adapt, and change.
The same system that learned to fear certain exercises can learn to approach them with confidence.
And that’s exactly what we do in BackFix Online Coaching!
The BackFix Method: 5 Pillars to Fearless Training
🧘🏻♀️Pillar 1: Training Confidence System
First, we reprogram the mental game.
- Exercise fear education (understanding changes everything)
- Stress-reduction protocols (breathwork, mindfulness, pre-training routines)
- Cognitive reframing (change the story, change the experience)
- Graded exercise exposure (prove to your brain that training makes you stronger)
Client breakthrough: “I used to panic at the thought of deadlifting. Now I approach the bar with excitement, not fear. The weight feels lighter because my mind is clearer.” (Sarah, 38)
💪🏻Pillar 2: Progressive Strength Training
Smart training that builds bulletproof confidence.
- Back-safe lifting patterns (master the fundamentals with zero fear)
- Progressive overload protocols (your brain learns your back gets stronger, not weaker)
- Core stability mastery (internal support = external confidence)
The transformation: Every successful training session rewires your brain’s strength circuits.
🤸🏻♂️ Pillar 3: Movement Confidence
Restore full range training without fear.
- Dynamic warm-up flows (prepare your nervous system for training)
- Mobility protocols (maintain ranges needed for proper lifting form)
- Movement variability training (teach your brain that all positions are strong)
Why it works: Consistent, progressive movement builds unshakeable training confidence.
🥗Pillar 4: Performance Nutrition
Fuel your body for training and recovery.
Foods that increase training stress:
Foods that increase training stress:
- Processed foods, excess sugar, inflammatory oils
Foods that optimise performance:
- Lean proteins, complex carbs, anti-inflammatory fats, micronutrient-dense vegetables
The bonus: Better energy, recovery, and mood — all of which improve training performance.
💊Pillar 5: Recovery Optimisation
Strategic supplementation for training support.
- Omega-3s (reduce exercise-induced inflammation)
- Magnesium (support muscle function and recovery)
- Vitamin D (maintain bone and muscle health)
Full protocol details available inside BackFix.
The Breakthrough Moment That Changes Everything
“I used to be terrified of deadlifting anything over 60kg. Last week, I pulled 140kg with perfect form and zero fear. My relationship with training has completely transformed.” (Claire, 42, BackFix Member)
This isn’t just about reducing discomfort. It’s about reclaiming your athletic identity.
Your Training Questions, Answered:
“But what if something IS actually wrong with my back?”
“But what if something IS actually wrong with my back?”
We work with your medical team, not against them. Structural issues need addressing — but they’re rarely the whole story. Most people see dramatic improvements in training confidence by addressing the brain-body connection alongside any physiotherapy.
“Isn’t this just saying my training fears are all mental?”
Absolutely not. Your concerns about training are completely valid. But training confidence is complex — it involves your body AND your nervous system. By addressing both, you get back to full training faster.
“I’ve tried everything. How is this different?”
Most approaches treat either the physical OR the mental side. BackFix addresses the whole system: physical strength, nervous system regulation, nutrition, and mindset. It’s complete training restoration, not just symptom management.
The Choice That Will Define Your Training Future
You have two paths ahead:
Path 1: Keep avoiding exercises. Keep training scared. Keep hoping you never get another flare-up that sidelines your progress.
Path 2: Understand what’s really happening. Build bulletproof confidence. Train harder than ever without fear.
The difference? Path 2 actually works.
Path 1: Keep avoiding exercises. Keep training scared. Keep hoping you never get another flare-up that sidelines your progress.
Path 2: Understand what’s really happening. Build bulletproof confidence. Train harder than ever without fear.
The difference? Path 2 actually works.
Ready to Reclaim Your Training?
BackFix Online Coaching isn’t just another programme.
It’s a complete training confidence transformation that addresses:
- The mental barriers keeping you from training at your potential
- The movement patterns that rebuild unshakeable confidence
- The lifestyle factors that either hinder or enhance training performance
- The mindset shifts that change everything
What you get:
- Personalised assessment and training fear education
- Progressive training protocols designed for your specific situation
- Daily confidence-building practises
- Performance nutrition guidance
- Direct access to me for coaching and support
- A community of athletes who understand your journey
Most importantly: A proven system that works even when everything else has failed.
Your Training Transformation Starts With One Click
The fear cycle ends when you understand what’s really happening…
And the understanding starts now!💪🏻
🎯 CLICK HERE TO LEARN MORE ABOUT BACKFIX ONLINE COACHING
Limited spots available. Priority given to people ready to do the work.
Limited spots available. Priority given to people ready to do the work.
Remember: You’re not broken. You’re not too fragile for real training.
You’re simply dealing with a protection system that’s learnt to overreact.
And anything that’s learnt can be unlearnt.
Your strongest training days are ahead of you!
And anything that’s learnt can be unlearnt.
Your strongest training days are ahead of you!
P.S. Still not sure? Here’s what BackFix members say:
“I went from being afraid to squat bodyweight to hitting new PBs every month. BackFix didn’t just fix my back – it unlocked my potential.” (Mike, 56)
“After 3 years of modified training, I was frustrated. BackFix was my last hope. Now I’m stronger than I was before the injury. This programme is game-changing.” (Jennifer, 34)
