Habits of High Performers Podcast with James Laughlin The Real Cause of Back Pain and What Actually Works
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Dec 14, 2025 Antony Bush, a former Olympic Team physiotherapist and author of The Back Fix, dives into the rising epidemic of back pain, revealing modern lifestyles as key culprits. He highlights how sedentary habits and stress exacerbate chronic pain and discusses simple, effective methods like movement and micro-exercises to combat it. Antony also critiques the back pain industry, advocating for a mindset shift towards movement as medicine. With intriguing insights on the brain's role in pain and practical strength exercises, he empowers listeners to take charge of their health.
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Train The Big Six Moves
- Do the 'Big Six' strength moves twice weekly: squats, lunges, plank, side plank, McGill crunch, bird dog.
- You can perform these as calisthenics anywhere; no gym needed.
Increase Load Gradually
- Progress running or any load gradually, increasing training 10–20% per week to avoid overload.
- Build walking volume first, then introduce short jog bursts within walks.
MRI Findings Often Mislead
- Most chronic low back pain is non-specific and not caused by structural 'damage' seen on MRI.
- Scanning can worsen outcomes by creating fear; reassurance plus movement gives better recovery.
