Last month, I shared how a back spasm stopped me in my tracks and forced a hard reset on my health. As an osteopath, it was frustrating and a little embarrassing to end up in that position — but also the wake-up call I clearly needed.

I promised I’d share regular updates on the comeback journey — not as a transformation story, but as a real, honest account of what happens when you try to rebuild your health in the middle of a busy life.

So here’s Month 1.

Progress, but Not Perfection

The first month back wasn’t flawless — but it was consistent in one important way: I showed up every day and did something for my body.

I didn’t always manage yoga (even though I’d aimed for daily practice), but I did move every day. Some days it was mobility work, others it was a walk, cycle, or even just stretching after work. And honestly? That alone has been a win.

My flexibility is slowly improving — particularly through the hips and lower back, which had been locked up for far too long.

I also reintroduced 5-minute core sessions, and they’ve slotted in well. They’re quick, accessible, and surprisingly effective. I’ll be keeping those going into Month 2.

Sauna Sessions & Recovery

One of the things I’ve leaned into this month is sauna use. While not every day, I’ve been in there often, and it’s helped massively with muscle relaxation and circulation. I recommend it to patients — and this month I’ve remembered why.

It’s become a good part of my recovery rhythm, especially on days where I’ve pushed myself a bit harder.

A Setback – and a Reminder

There was one hiccup I hadn’t planned for: a motorbike-related accident that flared up my back again.

It wasn’t as bad as the original spasm, thankfully, but it was a stark reminder that my body’s still in recovery mode — and that I can’t rush this process or assume everything is bulletproof again after just a few weeks.

That said, I was able to manage it, and it calmed down with rest, stretching, and movement. A few months ago, I probably would have ignored the early warning signs. Not anymore.

Wins Worth Celebrating

Despite the flare-up, there were two major positives this month:

1. Back to Weightlifting

I’ve been able to restart my tried-and-tested strength plan. Slowly, and with intention — no ego lifting. Just the basics, done well. And it felt good to be back under the bar.

Strength training is one of the best things you can do for back health (and general resilience), so getting this going again has felt like a major step forward.

2. Parkrun at a Chatty Pace

This past week, I made it back to Parkrun — not racing, not chasing a time, just running at a comfortable, conversational pace. It turned into a great catch-up with a fellow runner and a brilliant reminder of how good movement can feel when it’s about connection, not competition.

This is the sort of running I want to stick with for a while — regular, low-pressure, enjoyable.

Weight Check-In

The scales haven’t moved much — I’m still sitting at the same weight I was a month ago. I did initially drop a kilo in the first week (likely water weight), but nothing since.

And you know what? That’s fine.

This first month wasn’t about weight loss. It was about re-establishing the foundation — daily movement, better habits, and a more conscious approach to how I treat my body.

Month 2 will be the time to refocus a bit more on nutrition and consistency, but I’m not in a rush. I’d rather build something sustainable than burn out chasing fast results.

Final Thoughts: Keep Showing Up

If you’re following along with this journey because you’ve had your own wake-up call recently — an injury, burnout, creeping stiffness, or just that nagging voice saying “You’re not looking after yourself” — I hope this post helps you see that progress doesn’t have to be perfect.

You don’t have to overhaul your life overnight.

Just start.

Do something every day. Show your body it matters. And when life throws you off course — because it will — get back on track as soon as you can.

I’ll be back with another update next month. In the meantime, if your own health is shouting for attention and you don’t know where to start, book in. That first step doesn’t have to be big — it just has to be now.