Gurinder Sandhu Coaching

"HOW SHOULD I STRUCTURE MY REHAB?"

I'm explaining this on a daily basis so I figured I'd turn it into a post.

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MY HOPE FOR YOU IN 2024

If you're someone who is suffering from back pain but up to now hasn't really made it a priority, I hope for you that 2024 is the year you give it due attention and actively work to get out of the rut it leaves you in.

Because the life that is waiting for you on the other side of that pain feels immeasurably better than what you can think up for yourself....

No more frustration, anxiety, anger, irritation, sadness, FOMO from living in a body that you feel is letting you down, and instead living life joyfully on your terms, doing what you love, without pain holding you back.

DM me the word ‘2024’ and we can start the work to end the pain and make 2024 your best year yet.

Happy New Year 🎉🎊

#2024

WHY "I'D LIKE TO TRY ON MY OWN FIRST" IS A TERRIBLE STRATEGY

If you’re trying to get out of back pain and you’re in the “I’d like to try it on my own” crowd, I’m gonna give it to you straight: the overwhelming majority of the time, you’re just fu***ng around.

🗣️ I can say that because I often get people in pain coming to see me at the end of their tether having tried many different methods in vain.

🥅 You know the outcome you’re looking for - “I want to get out of pain” - but you have no clear idea of what you’re doing or plan for how to get there.

😤 So maybe you'll find a stretch on YouTube or a strength exercise on Instagram that looks like it’ll solve your problem. It doesn’t really work, so you find something else. And then something else. And on and on that goes. Until you end up frustrated and in more pain.

🧑‍🦯 Basically, what I see happen time and again is akin to fumbling around in the dark hoping you find loose change that adds up to the winning lottery ticket when you could instead go bright lights, wide eyed straight to the jackpot with laser focus on your specific problem using the guidance of someone like me.

⚒️ I want you to be proactive. I want you to be looking for a solution. Those are fantastic traits and make for the type of people who get results - but don’t waste that effort going it on your own.

🦮 Seek help. It’ll actually end up saving you time and money and more importantly, it’ll help you get your life back from the clutches of pain.

📩 So if you’re ready to receive guidance to get out of pain, message me the word ‘TOGETHER’ and let’s get your body back in top shape.

📸:

TRUST YOURSELF

The journey out of back pain can feel uncertain and can contain set backs, so it’s important to trust yourself to recover...
..to say, “I believe in my ability to get through this.”

Because if you don’t, that lack of faith fuels the uncertainty, and that uncertainty increases pain sensitivity.

In other words, don’t hold yourself back by lacking belief in yourself.

You’ve got this 💪🏽✊🏽

📸:

...Desperation creates stress. Stress contributes to pain.

There are bad days on the journey out of pain. If you respond with more desperation to feel good, you’re creating more stress, and just adding to the pain.

We tend to implicitly understand that desperation is not a good look in career, in love, in life in general. It’s not good for pain management, either.

Come to accept your circumstances to be able to move away from them.
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If you're suffering with back pain and ready to become pain-free once and for all, DM 📩 me the word 'REHAB' and let's start the work to end the pain.

BEHIND THE CURTAIN

Here’s a little about what makes me tick and how I arrived at this point, to provide some context to why I do what I do…

🎓 I'm an Economics graduate from Kent University.

⚒️ I started my working life in Corporate Tax. A few years in I realised it wasn't satisfying my soul, so I decided to leave to follow my passion into the Fitness industry and become a Personal Trainer.

🤔 I didn't always know that I wanted to help people overcome their debilitating back problems. I just knew I wanted to help people. As my skills and experience developed, I realised that back pain sufferers were the subset of people that I saw the most. I also felt that they were under-served, lacking real practical guidance, so I decided to focus on coaching them out of pain.

📈 I use a combination of NKT (), DNS ( - been using it long before made it cool 😜), ID () Animal Flow (), Strength Training, Applied Neuroscience and other modalities to a) find the root cause of the issue and b) train the brain & body out of pain and back to full function. The skillset is ever-growing and never limited to a dogma, an ideology or a single method. It's about principles and what's best for the individual in front of me.

🥋 I'm a Purple belt in the grappling martial art of Brazilian jiu-jitsu. That basically means I'm decent at giving out hugs...that turn violent 😳🤪

🎭 I perform improv comedy. It is incredibly fun, it is actually quite profound, and it has become the creative outlet that I never knew I needed.

🤓 I’m a geek. That’s it. Whatever I’m interested in, I will geek out on it.
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If you’d like to work with me, drop me a DM with the word ‘INFO’ and lets see what we can achieve together.

Stress seems to be commonly talked about like it's some nebulous threat that enters life for the sole purpose of making it worse.

First of all, for us humans, stress is essentially a demand placed on a person that requires an adaptation to meet that demand. 

Work stress requires an adaptation in your time management skills, for example, to meet the demands of your job.

Exercise stress requires an adaptation from your body to meet the demands of the workout regime.

Relationship stress requires an adaptation from the individuals involved to meet the demands of the union.

And so on and so forth.

There is such a thing as too much stress. Certain demands can get overwhelming.

The thing about stress, though, is that your perceptions and beliefs about it change how much it affects you.

That's because the processes in the body responsible for the effects of stress are susceptible to what you think the stress means...

If you believe that stress is devastating or that you're not cut out to handle any kind of deviation from the norm, then guess what? It will be devastating, and you will suffer hard.

But if you believe that stress is a sign that the thing causing it is a challenge to lean in to and that it's an opportunity for personal growth, it won't have anywhere near the same negative effect as if you held the former belief. You can bear it.

Your perception of your lower back pain is like this, too.

If you believe it's a challenge to you to get your body in better shape rather than believe it's there to cripple you from leading a happy, healthy life, then you're going to experience noticeably less pain AND you've dramatically improved your chances of recovering from it.

There are tools you can use to develop the right mindset for recovery, even if you feel stuck in a dead end of worry and anxiety about having lower back pain.

Simply DM me the word 'STRESSED' 📩 and we can talk about how you can get back to living a pain-free life.

Have you noticed how your perception of stress changes your feelings towards your outcomes? Drop a comment below 👇🏽, it'll be interesting to hear your take on it.

Getting out of back pain might be one of the hardest challenges you'll ever face.

It'll be frustrating.

It'll force you to face some uncomfortable truths.

It'll require making tough choices around the way you live your life.

But ultimately, it'll be worth the effort.

Not just because you get to live pain-free.

But because you learn what you're truly made of.

Resilience. Courage. Adaptability. Perseverance. Resourcefulness. Strength. To name but a few virtues.

And you can take all that with you to any challenge you face at any time for the rest of your life, be able to rest assured and say, "it's OK, I've got this."

As much as you might wish for a magic pill or a silver bullet, you actually don't want things to be easy.

The harder the fight, the more glorious the triumph.

If you do the work, you'll gain something far greater than the result of being pain free.

If you're ready to do the work to get out of back pain once and for all, DM me 📩 the word 'WORK' and let's get going.

Posted • Do you suffer with back pain? 😣

Our member and Lower Back Pain Rehabilitation Coach, , provides three simple steps you can take today to begin to reduce your pain!

Read the blog post from the link 🔗 in bio.

There's two parts to this that go hand in hand...

First of all, there's decision overwhelm.

When there's an important goal to accomplish, choosing where to begin often feels like it's always going to be the wrong decision, like you could have chosen a better place to start from.

Secondly, you may also contend with the feeling that the choice needs to be big enough to get you moving onwards and upwards. Like there's no point if the action feels small.

In the context of back pain rehab, it feels like it's too small to start by just doing, for example, a 5-minute body scan to check in with yourself; it feels like it’s only worth starting if you’ve got everything you need to do figured out.

The decision overwhelm coupled with the idea that the choice needs to be big enough will invariably lead to paralysis and never starting.

So what should you do?

Simply decide to start, and start small.

The most important thing is to just get going.

Small actions upon small actions are compounding. That's how your big goal is reached.

If you want to take the decision overwhelm out of the equation…

If you want to know exactly what action you need to start taking to get out of back pain TODAY, no matter how big or small that action is…

Then DM me the word ‘START’ and let’s end the pain.

❓ Are you ready to finally get out back pain and live the life you've missed?

📩 DM me the word 'PROGRAMME' to learn more.

🚨 Don't delay! Programme starts Monday 24th April 2023...

I'm delighted to announce I'll be doing an Instagram Live with Dr. Liana Sved, who specialises in helping people overcome jaw pain & dysfunction.

I wanted to have a conversation with her about all things jaw related because I find it's an area that gets very little attention from a functional perspective.

That is to say, how your jaw works can have a huge impact on how the rest of your body works, but nobody really knows that, let alone understands that.

To give you an example, I've had back pain and hip pain clients have their symptoms improve by working on their jaw dysfunctions, and I've helped another client dramatically reduce tinnitus (ringing in the ears) by working on their jaw & neck.

So, during the Live, Liana will shed light on:

- how jaw, tongue and hyoid (a little-discussed structure in the neck area) function impacts overall body function

- the relationship between jaw dysfunction and back pain

- the symptoms of jaw/tongue/hyoid dysfunction to look out for to stop it becoming a bigger issue

- what grappling athletes need to pay attention to so that they can minimise injuries and other negative effects from choke submissions.

You DO NOT want to miss this one!

Tune in on Thursday 6th April 2023 1:05pm EDT/ 6:05pm BST

If you have any questions you'd like to ask for the Live, post them in the comments below!

SWIPE AND SAVE

Message me the word 'FUNDAMENTAL' to learn more about working with me to eliminate your back pain.

There’s been a theme with new clients this week…

After their initial session they’ve said they now feel like there's hope out of back pain.

The sad reality is, for too long they've lived with it and not envisioned a life without pain for themselves.

So to finally see a route out of pain is not only life-affirming, it’s also a painkiller in and of itself.

Hope and optimism can help get you out of the worst situations, simply because you believe in a better future for yourself.

It’s a two-way street, though…

Hope & optimism can help you feel better and take action, but taking action can help you feel better and give you hope & optimism.

So if you’re lacking an optimistic outlook for a pain-free future, book your in-person consultation session from the link 🔗 in my bio so that you, too, can finally have the road map out of pain that you've been looking for.

If you've struggled with chronic or recurring back pain for a while, then you've probably fallen victim to the idea that it is a part of life and that it's here to stay.

Well, if your expectation - whether conscious or not - is that your lower back pain is a part of life and it is here to stay, then guess what? It will remain and the misery will continue.

On the other hand, if you believe that your lower back pain is transitory, that it can be overcome and you keep this goal in your mind's eye at all times, then your chances of recovery are dramatically increased.

You see, your mindset has the power to override your physiology.

In other words, what you expect from your body, changes how your body functions.

So, never give up hope that you can recover.

Are you struggling with back pain and would like to go back to living life with full confidence in your body? Then click the link 🔗 in my bio and claim your FREE initial consultation so that we can start the work to end the pain 💪🏽

Ladies and Gentlemen,

Joe Dyer () and I have teamed up to bring you an Instagram Live about how to overcome back pain.

Joe is a physio with 22 years of experience treating people in pain, so he’s got valuable information to share with you all.

In the Live we’ll discuss:

1. All the factors that influence back pain (there’s a lot more to this than you ever thought)

2. Why receiving passive treatment like massages, manual adjustments and the like won’t cut it on their own to make a full recovery from injury and pain

3. Is aging to blame for the pain and injuries you experience?

…and more.

So tune in on Thursday 16th March at 11am GMT. If you have questions, feel free to ask them during the Live or DM your questions to us and we'll answer them!

MOVE WELL, MOVE OFTEN, MOVE WITH VARIETY...

Hit SAVE to come back to the suggestions!

We live in a dichotomous world where the message is that you’re either full tilt hammering it/getting after it or you’re failing as a human being.

But don’t be ashamed if you’re not willing to make sacrifices to the degree required to achieve a specific outcome you desire.

That means you’ve got your hierarchy of values in place (whether knowingly or not) and some things are more important to you to hold on to than others are to attain.

So, really understand what you’re content with alongside what you’re prepared to sacrifice to achieve a result you’re satisfied with.

You either decide to be OK with where you’re currently at, or decide that the goal is worth the sacrifices you need to make.

But if you’re not content, yet you’re not willing to sacrifice, then something’s got to give…

In this case, I’d argue that the only way to become content is to take action and make sacrifices towards your ideal.

Are you stuck in pain that’s stopping you from reaching your ideal?

Are you ready to make the necessary sacrifices to achieve your dream of a pain-free life?

Then message me the word ‘SACRIFICE’ and let’s start the work to end the pain.

You’ll hear me say this time and again to clients: Pain is simply a signal for change.

It’s an indicator of something not going well with your body, so if you begin to pay proper attention and ask yourself the right questions, you’ll start finding the right answers to the problem of pain.

The silver lining is that you’ll learn a hell of a lot about yourself in the process, which you wouldn’t have otherwise, and that can only stand you in good stead for everyday life and future challenges that come your way.

This isn’t to say that pain is never frustrating, angering, depressing, and what not. I spent literally half of 2022 dealing with a painful injury and I can tell you, it’s all of the above and then some.

But once you start viewing pain as something working FOR your body rather than AGAINST your body, you’ll take a kinder perspective on what it’s doing and why it’s actually there, which will swing the chances of recovery more in your favour.

Rooting for you 👊🏽

📩 If you're struggling with back pain, message me the word 'ENEMY' and we can start the work to end the pain.

5️⃣ THINGS THAT AFFECT PAIN:

☑️ Physical activity
☑️ Mindset
☑️ Nutrition
☑️ Strength of social connections
☑️ Engagement in purposeful activities and endeavours

Which of these could you be working on more to reduce your pain levels? Comment below 👇🏽

It’s like anything else in life...

Being social doesn’t just happen - you make the effort to keep connections meaningful.

Your household doesn’t run smoothly on its own - you constantly work on upkeep to live in the environment you cherish.

Your body is no different.

If you want it be pain-free, functioning well, durable and strong, you need to work at it.

Not just until you’ve become pain-free or until you’ve lost the excess weight or until you have hit whatever milestone you have your sights set on.

You need to work at it forever. Really.

Because taking care of your body is not something you ever ‘complete’, like it’s some video game you can clock.

This isn’t a disheartening fact. This is the unfettering truth.

You may have a goal, but there is no actual end point to reach.

Your body will always be a process because your life is a process.

Let that liberate you.

So, never, ever give up on your body.

Everyone talks about consistency, and rightly so. You need to be consistent in your endeavours to ever get anywhere worthwhile. Heck, I’m always talking about it! But here’s a couple of prerequisites that don’t get the attention they deserve and are necessary to shout out. Because without them, you’re flailing and directionless...

PRESCRIPTION: Like doctors orders, prescribing yourself a certain mode of action must be non-negotiable. You’re often prescribing yourself actions that you don’t think about as prescribed, which help preserve your wellbeing - brushing your teeth every day comes to mind.

Now imagine you have chronic or recurring back pain. You’ll need an explicit prescription of actions for getting over it. You want to lay out a prescription of daily actions that get you to your pain-free ideal, and you want to follow through.

So consistency requires appropriate prescription first, otherwise how can you expect to reach your goal of pain-free living? You could be consistently doing the wrong thing.

RESTRAINT: I can guarantee you that anything worthwhile you've achieved in life was at the expense of something else that you probably enjoyed doing, but it just wasn’t worth investing in compared to investing in the achievement. You therefore exercised restraint.

You could give in to the hedonic choice of the moment - and there’s a possibility of that in every moment - or you could choose to follow through with your programme that’ll get you out of lower back pain. The latter which has the promise of a pain-free life that you know deviating from has no chance of delivering, even if it felt good to in the moment.

Now, on the face of it, both prescription and restraint seem restrictive. But they’re not.

The beautiful paradox is that they are liberating constraints.

Because what the hell else do you want to be doing with yourself besides working towards your best life? These prerequisites liberate you from bu****it filling up your time, from directionless wandering.

Prescribe yourself your best life. Exercise restraint. You’ll be a worldbeater.

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‼️ Look, I get it. When you've got lower back pain, you'll do anything to stop it and stop it RIGHT NOW with whatever measure you can take, whether that's painkillers, ice, or straight up doing nothing but resting.

There's no doubt they're useful in very specific circumstances, but they're short term solutions.

🍨 They don't get rid of pain any more than comfort eating a tub of ice-cream gets rid of despair - works in the moment, maybe for a few hours, but the root of the problem is still there, and you're back to feeling sucky again.

📈 Now, instead, take a long term view and ask yourself:

🤔 "What is my pain telling me about myself and how can I get rid of it for good, instead of dabbling in these ideas that are just blowing away the smoke and not extinguishing the fire?"

Chances are, you're not sure what to do. And that can be scary.

After all, it's your body, how is it possible for the right answer to evade you about something you've owned your whole life?

🙏🏽 But don't worry. There's a solution for you. The same solution that has got my clients out of the prison of lower back pain and right into living life the way they always wanted...playing the sports they love, enjoying being active with the kids, and excelling in their jobs because the distraction of lower back pain is gone.

📩 If you're ready to achieve these same outcomes, then DM me the word 'READY'. Let's get under the hood of your lower back problem. Let's talk real, long-lasting solutions, and let's solve it once and for all.

Rooting for you 👊🏽