A clearer way forward

Still Sitting in Pain? I
Was Scared My Back Pain Would
End My Career.
And it nearly did.

Free guide for anyone working at a desk with back pain. Discover the 10 rules I follow every day after nearly losing my career to back pain — and what finally helped me take control.

Get the Free Back Reset Principles →

A simple, thoughtful starting point. No hype. No pressure.

My story

I Didn’t Break My Back in One Moment — It Was Years in the Making

I didn’t injure my back in one big moment — though I thought I did at the time. It turns out, it was the result of years of small habits stacking up.

The Hidden Habits That Built My Injury

  • Sitting or standing too long.
  • Not resting enough between heavy gym sessions.
  • Slouching on the sofa at night.
  • Pushing through stiffness, day after day.
  • Doing too much, too soon — ignoring what my body was telling me.

It all added up — slowly, quietly, insidiously.

The pattern

It Wasn’t the Workout — It Was Everything Before It

I wasn’t reckless. I always warmed up. I trained hard. I followed programs. But the problem wasn’t just the workout — it was everything that came before it.

From Stillness to Full Throttle

Sometimes I’d jump straight out of bed and into a heavy workout, before my back felt ready for it. Other days, I’d sit for hours all morning, barely moving — and then blast into a full-on lunchbreak workout.

From total stillness to full throttle and back again. Crazy stuff looking back on it now.

Looking back, I believe these patterns and daily habits repeatedly aggravated my back. I didn’t realise it then, but I was asking too much of it, day after day.

The turning point

The Microwave
Moment

One day, I bent down to reposition the microwave — just moving it down the counter — and everything seized.

I couldn’t stand up straight. Couldn’t sit. Couldn’t think straight. At the time, I blamed the microwave lift. Looking back, I see it as the moment years of strain finally caught up with me.

The microwave lift felt like the final straw rather than the whole cause.

How I Understand It Now

I had spent years moving between long periods of stillness and sudden, heavy effort. In my own case, changing those patterns became an important part of managing my back and rebuilding confidence.

Finding a way forward

What Didn’t Work — and What Finally Did

I tried all the usual stuff: physios, stretches, gadgets, expensive chairs. Some helped. Most didn’t.

What I really needed was a plan — a system I could trust.

What I learned

There wasn’t a miracle fix. There were practical principles, learned over time.

Small shifts in how I moved, recovered, thought about pain, and paced my days added up. This is the perspective I wish I had been given at the beginning.

A practical guide

The 10 Back Reset
Principles

These are the first five principles I learned through my own experience with back pain—and still follow every day to help me stay pain-free. The complete 10-principle framework is sent to subscribers by email.

01

Learning New Back-Safe Movement Patterns

Learn practical movement and spine-hygiene habits for everyday tasks.

02

Remove the Hammers

Learn how to identify and remove the hidden habits, positions, and activities that may be quietly aggravating your back.

03

Calm the Storm

Learn what to do when your back is flared up—and why doing less can sometimes be the smarter move.

04

Rebuild the Base

Learn how to gradually rebuild confidence, strength, and capacity without rushing the process.

05

Play the Long Game

Learn how to think beyond quick fixes and build sustainable habits that support your back over time.

Get the full Back Reset Plan

These five principles are just the starting point. Inside the free guide, I go into much more detail on each one—sharing the practical lessons, habits, and thinking that helped me. You’ll also get the remaining five Back Reset Principles, giving you the full 10-principle framework.

Get the Free Back Reset Principles →

Why BackReset exists

A clearer way to approach everyday life with back pain.

BackReset grew from my own experience of injury, uncertainty, and slow progress. It brings together the practical principles that helped me make more thoughtful decisions about movement, training, pacing, and rebuilding confidence over time.

It is not a treatment plan or a substitute for medical care—just clear, experience-led education for finding a calmer, more useful next step.

Your free guide

Get the full 10 Back Reset Principles

A practical, easy-to-read guide to the everyday habits, movement decisions, and mindset shifts I use to manage my own back and stay pain-free.

  • The five remaining principles not published on this site
  • Practical examples for desk work, training, and flare-ups
  • A simple framework to return to whenever your back feels uncertain
BackReset
Free guideThe 10 Back Reset
Principles
A clearer way forward with back pain

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