Strengthening your core isn’t fixing your back pain because it’s not a strength issue. It’s more likely a timing issue, a co-ordination issue.
Let me explain.
Especially if you’re someone who lifts weights and trains in some sort of capacity, it’s even less likely to be a strength issue.
Your core muscles like to engage in a certain sequence to make sure that all your important structures - like your spine - are protected during movement.
If this sequencing is off for whatever reason, then some areas have to work harder than others and over time this can create an imbalance in effort from the muscles, putting the back at risk of injury.
So if all you’re doing is trying to strengthen your core muscles and it’s not working, you’re doing the equivalent of trying to stick a square peg down a round hole - no matter how hard or how much you try, you’re getting nowhere.
Now, you can sort out this co-ordination issue, and if you want to break out of the back pain that has been holding you back for so long, drop the word ‘CORE’ in the comments below and I’ll DM you about solving it once and for all.
Gurinder Sandhu Coaching
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Helping committed professionals overcome chronic or recurring lower back pain once and for all, so t
Back pain has a way of making this quote feel uncomfortably true.
When your body hurts every day…
➤ Focus becomes harder.
➤ Strength feels muted.
➤ Creativity disappears.
➤ Even the things you’ve worked so hard for feel out of reach.
Chronic or recurring back pain doesn’t just limit your movement — it narrows your entire life.
But here’s the deeper truth:
When back pain goes away and health returns, everything else comes back online.
Your clarity. Your energy. Your confidence. Your potential.
I’ve seen clients go from feeling trapped in their bodies… to living, moving, lifting, travelling, and thriving again.
Your pain does not define your future.
You can rebuild. You can restore.
And with the right approach — the right system — life can become pain-free and better than ever.
✨ If you’re ready to do the work, your best years are still ahead of you.
14/08/2025
One year from now, where will you be?
This is me one year apart.
From August to December 2024, I dropped 14kg (31lbs). I stripped away every bit of excess fat to get as lean as possible. Then, from December to now, I put all that weight back on again (and then some)… but this time it’s different…
Now I’m carrying far more muscle mass, far less body fat, and I’m much stronger than when I started.
This isn’t an accident. It has been a very deliberate approach guided by my coach
Here’s why it matters:
✅ Lower body fat = lower risk of disease and early death.
✅ Higher muscle mass = lower risk of disease and early death.
✅ Combine both, and you don’t just live longer - you live better.
And yes… you also look a whole lot better, too.
Win-win-win-win.
One year is not a long time at all. I blinked, and here I am.
The journey is not over yet. This isn’t my final form.
But the point remains: don’t waste your time. Work on yourself now because tomorrow is already here.
18/07/2025
Andreas was referred to me by his Osteopath with a clear but challenging goal:
Get into the best shape of his life for an upcoming film role, whilst simultaneously overcoming hip, pelvic floor and neck issues.
In 12 weeks, Andreas:
✅ Dropped 9.8kg (21.6lbs)
✅ Built a defined, vascular physique
✅ Reduced dysfunctions, improved posture and corrected imbalances
✅ Navigated two holidays — without derailing progress.
What’s also remarkable is that Andreas had already lost 2.4kg (5.3lbs) by the time we took the first photo, which is taken 2 weeks into the programme—so the actual transformation is even more striking.
None of this is magic. It’s built on planning, commitment and ex*****on.
Andreas is a credit to himself: he said he was going to do it, and he did it. He took action every single day towards his goal, and the results speak for themselves.
Now the plan is geared towards putting on lean muscle mass and optimising health & performance for his career and life aspirations.
We’re excited for this next phase…
___________________
Are you struggling with injury/pain but you’re ready to transform your body? DM me the word ‘THRIVE’ - let’s start building your strongest, pain-free self.
21/05/2025
DM 'THRIVE' and let's start the work to end the pain.
19/12/2024
"Oh, we're just gettin' started, bub."
📸:
16/12/2024
LIFE. GETS. BETTER.
Why do we, collectively as a society, believe that life goes downhill after age 30?
Why do we place such high value on youth that we lament its fading and fear what's coming?
Could it be because age reminds us of the potential we haven't fulfilled?
We blame the number or blame it on life moving faster than the blink of an eye, rather than blame our behaviours that have led us to this point.
At the end of this summer, I made a decision. I said "f*ck off" to unfulfilled potential, in the realm of my physique.
I've cultivated a capable body over the years, but I've always had this nagging feeling that it's capable of so much more.
To quote Socrates: "It is a disgrace to grow old through sheer carelessness before seeing what manner of man you may become by developing your bodily strength and beauty to their highest limit."
Coached by , I achieved the best physique of my life - in time for my 39th birthday.
There are a thousand things the process taught me or reminded me, but it truly hit home the indispensable value of focus and discipline. That whatever you want is on the other side of a single-minded commitment to something that actually ends up meaning more than what you attain.
It also shows you that nothing needs to be perfect in order to achieve your ideal, that there really are no excuses, because I managed to accomplish what I did with my body even while nursing injuries that I could easily have let impede my progress.
Oh, and another thing: it shows you that you don't need youth on your side.
Age is not the barrier.
Life. Gets. Better.
It all starts with a decision to make that true. Make yours. Now.
📸:
02/01/2024
"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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