Let me tell you a story I didn’t think I’d be writing.

After a day of garden clearance and building a chicken ark (as you do), I found myself laid out by a classic back spasm — the kind that stops you dead in your tracks, forces you to shuffle instead of walk, and makes simple things like putting on socks feel like a triathlon event.

And here’s the kicker: I’m a trained osteopath.

I help people recover from things like this every day. But this time, I was the one on the floor.

The Honest Truth

If I’m really honest — and I think it’s important that I am — this wasn’t a freak accident. It didn’t come out of nowhere. I’ve had niggles building for months. Little aches. Twinges that whispered “slow down,” “stretch more,” “maybe train again soon.”

I ignored them.

And now I’m writing this blog post from forced rest, out of action for half the week, unable to see patients or do my bit around the house. It’s frustrating. It’s embarrassing. And it’s completely avoidable.

What Went Wrong?

I’ve been running on the classic “seafood and eat it” diet lately — eating what I want, when I want, with no real thought to whether it’s fuelling or sabotaging my health. As a result, I’ve crept up to nearly 90kg, which is a long way off the healthy range for someone who’s 5’9″.

But food alone isn’t the issue.

I haven’t been doing any mobility work. No cardio. No strength training. No consistent routine. I could say it’s down to stress, time pressure, work demands, life admin — all valid, and all true to an extent — but the deeper truth is this:

It was a lack of prioritisation.

I simply stopped putting my health at the top of the list.

And here’s what I’ve been reminded of, sharply and painfully: everything in life hangs off good health. Your energy. Your patience. Your ability to work. Your contribution to your family. When that foundation cracks, the whole structure wobbles.

The Plan for the Comeback

So now it’s time to walk the talk. I’m treating this as a proper reset — not just recovering from a back spasm, but rebuilding the habits that support a strong, mobile, healthy body.

Here’s what my comeback plan looks like:

1. Nutrition: Calorie Counting and Back to Basics

I’m starting with food, not fads. My approach is simple: calorie counting to make sure I’m eating at (or slightly below) my baseline needs. This should naturally help bring my weight down without cutting out entire food groups or making things overly complicated.

I’m not doing “perfect” — I’m doing realistic and consistent. That’s where the results come from.

2. Mobility: Practising What I Preach

I have a YouTube playlist I’ve recommended to patients for years, filled with brilliant mobility routines that are short, accessible, and effective. The irony? I haven’t been doing them myself.

That stops now.

I’m rotating through key areas daily, with a particular focus on hip mobility — which is a major player in back health and something I’ve been neglecting. It’s 10–15 minutes a day, max, and it makes a huge difference.

3. Strength Training: Returning to a Trusted Routine

I’ve had a strength plan that’s served me well for years — it’s nothing fancy, just reliable, progressive, and time-efficient. The sort of thing that builds a strong back, resilient joints, and a body that can keep up with whatever life throws at it — whether it’s work, family, or chicken-related DIY.

I’ll be easing back in gently post-spasm, of course, but the goal is to rebuild muscle and structure that protects rather than punishes.

4. Cardio: Running with a Plan

I’ve used the Marathon Handbook website for years, from couch to 5K all the way to ultramarathons. Their running plans are solid, structured, and work for real people with real schedules.

So I’m following a beginner plan to rebuild my cardiovascular fitness without burning out or risking injury. It’s not about pace or PBs — it’s about consistency, routine, and feeling like myself again.

Why I’m Sharing This

So why write all this down? Why post it on the clinic blog where patients might read it?

Because I want you to know that you’re not alone.

We all drift sometimes. Even people who work in health. Especially people who work in health. Life pulls our attention in a million directions. We fall out of rhythm. The warning signs pile up quietly. Then something gives.

What matters most is what happens next.

And if you’re reading this and thinking, “That sounds like me…” — then maybe this is your wake-up call too.

Not a guilt trip. Not a pressure post. Just a quiet reminder that your health matters. That how your body feels affects every part of your life. That there’s always time to come back — even if it’s a bit slower or heavier than before.

Let’s Keep Each Other Accountable

I’ll be documenting this comeback quietly — not as a project or a challenge, but just as part of life now. If you’re in the same boat — returning to movement after injury, trying to build habits that stick, feeling the weight of ‘I should’ve done this earlier’ — I see you.

And if you want some guidance, structure, or support along the way, that’s exactly what we’re here for at Thrive Body Clinic. We get it. We live it. And we’re in your corner.

Final Thoughts: Intention First

Health doesn’t just happen. It’s built — one walk, one meal, one stretch at a time.

So I’m putting intention back at the top of the day, where it belongs. Everything else — work, family, energy, outlook — depends on it. I’ll update on my progress next month.

If you’ve been waiting for a sign to get started, or restarted, maybe this is it.

And if you need a hand getting back on track — osteopathy, rehab, advice, or just a chat — book in. We’ve got your back. (Even if, like me, it’s currently a bit grumpy.)

—
Andrew Henderson, B.Ost
Registered Osteopath | Thrive Body Clinic