Low back pain that physio and chiro haven't fixed?

Fix your back pain and get back to what you love in under 4 months. Guaranteed, or your money back.

500+clients coached
5.0rating on Google
15 yrscoaching since 2011

Limited spots available

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Reviews on Google

Rated 5.0 on Google.

★★★★★

Years of back pain. Real relief in 3 days.

"I've been dealing with lower back pain for years and have tried pretty much everything, from physiotherapy and osteopathy to countless exercises I found online. ... What really stood out was identifying which exercises actually work for me, correcting the small details I was getting wrong ... After just three days of doing the exercises, I'm already noticing a significant amount of relief and less strain on my lower back. I honestly haven't experienced this kind of change with anything else I've tried over the years."

Christian Strunk · Review on Google
★★★★★

From "the person with a bad back" to the Fan Dance

"I came to Conor with a chronic injury I thought was going to be with me forever and had assumed the identity of the person who "has a bad back". ... 12 months down the line, I've recently completed an arduous SAS test march known as the "Fan Dance", 15 miles carrying 44lbs ... If you're someone with a chronic injury, who has "tried everything" and resigned themselves to the scrap heap, I give my wholehearted recommendation."

Craig Finn · Review on Google
★★★★★

Fully back to training 4 months after surgery

"After months of rehab without a clear structure or process, I was looking for a coach who could help me build a proper path back to sport. ... What was supposed to be a 20-minute call turned into a 50-minute conversation about me, my injury, my goals and how he could actually help. ... After almost 12 months away from sport and only four months after surgery, I'm now fully back to training and improving week after week."

Edoardo Bianca · Review on Google
★★★★★

My back pain is gone

"Before joining, I was unsure about the cost and whether I could stay consistent. The coaching helped by creating a realistic plan that worked for my life. I can now squat deeper, sit on my heels, and my back pain is gone. I've also noticed how much more confident I feel moving again."

Kellie Johnson · Review on Google
★★★★★

Over a year with no injury downtime

"I have worked with coaches before but my time in the gym usually ended with injuries small or large that set me back or stopped my progress. ... Instead, I've been in Conor's program over a year and have had steady gains with no down-time for injuries. ... I definitely recommend Conor's program if you want to get strong, more mobile, and rehab injuries."

T Ray Humphrey · Review on Google
★★★★★

Morning lower back aches gone

"His suggestions for a morning routine for overall body warming up and engagement is now a must do part of my daily practice and has helped to alleviate my morning lower back aches and stiffness. Super helpful in his personal feedback as well."

Steven Wong · Review on Google

Rating as of October 2026

Real Client Results

Their backs don't lie.

Real messages from clients inside the program.

No back pain any more. Full squat.
Client message: no back pain any more, full squat
Carrying her daughter without back pain
Client message: carrying my daughter for longer without back pain
Lower back pinch gone
Client message: lower back pinch gone
New training block, no flare-up
Client message: new training block, no major flare
Pain at zero. First muscle up.
Client message: pain at zero, first muscle up
3 miles, back not hurting
Client message: 3 miles, back not hurting
"A transformative effect on my life"
Client message: an absolutely transformative effect on my life
90 min of basketball, no pain
Client message: 90 minutes of basketball, no pain
Hard physical work, no back complaints
Client message: hard physical task, no back complaint
Fast bike ride, no back pain
Client message: fast bike ride, no back pain
Travel weekend, no pain spike
Client message: travel weekend, no pain spike
"Delivered on all the promises"
Client message: delivered on all the promises
Hard workout, no pain
Client message: vigorous workout, no pain
Sub 5hr Fan Dance endurance race
Client message: sub 5 hour Fan Dance
Steep downhill run, no tweak
Client message: steep downhill run, no tweak
Keeping up with the grandkids
Client message: keeping up with the grandkids
Hours of table tennis, no flare
Client message: hours of table tennis, no flare
Full workout without pain
Client message: workout without pain
"Meets you where you are"
Client message: the program meets you where you are
Confident in demanding physical work
Client message: confidence in demanding work
"Night and day" difference
Client message: slackline, night and day
More flexible, less pain
Client message: more flexible, less pain
Reversed years of decline
Client message: reversed years of decline
16 strict chin-ups
Client message: 16 strict chin ups
Multi-day bike trip, no back issues
Client message: Lake Constance bike trip, no back issues
Running and touching his toes again
Client message: running and touching toes
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The Problem

It's not that you haven't tried. It's that nobody gave you a plan.

You've had the scan. L5/S1, or something close to it. You've seen the doctor, the chiro, the physio. You did what they told you.

But the flare-ups keep coming back. Some days you just push through work. And every time you try to get back to the gym, or just back to normal life, it goes again.

So you went looking for answers yourself. Hundreds of saved Reels. Your whole history typed into ChatGPT. Now you've got a phone full of exercises and no way to know which ones help, which ones make it worse, and which ones just aren't for you.

Trying harder doesn't rehab your back. A clear plan built for your life does.

Somewhere along the way, someone told you that you've got the spine of a 70 year old and you need to be careful. So you've avoided the exact movements your back needs to get strong again. You've started organising your life around protecting it.

And every time you restart, you flare up, because you've never actually built a proper foundation. Each flare-up brings more fear. And underneath it is the worry that this is just what your body is now.

It isn't. It's one problem, and it's fixable.

Who I Am

My doctor told me I'd never squat again.

My name's Conor O'Shea. In 2018 I damaged my L5-S1 doing a back bend with a 6am client. I was 28, a personal trainer, and it felt like someone had cancelled my entire future.

It took me four years to understand what was wrong and fix it, because everyone I saw treated the symptom and never once asked why it kept coming back.

Since then I've worked with over 500 clients in exactly the spot you're in. People who trained hard and did everything right on paper, but stayed stuck.

Why This Is Different

You don't need more exercises. You need the right ones, in the right order.

Physio gets you out of the acute pain, then discharges you before you've built anything. Chiro and massage feel great for a day. Apps and YouTube give you a program written for nobody in particular.

None of them look at your scan, your history, your job and your training together, and none of them stay with you through the flare-up that sends most people back to square one.

That's the gap we fill. A plan built for you, adjusted every week, with a coach in your corner the whole way.

How It Works

The ACT model. Three phases, built for you.

We don't sell a template program. We don't sell an AI generated workout. This is individualised 1:1 coaching, and it runs in three phases.

Phase 01

Assess

A full assessment to work out exactly where your limitations and weaknesses are coming from. This is how you start training safely and consistently again, and it's what drives the knock-on improvements in movement, sleep, energy and mood.

Phase 02

Capacity

With a solid foundation in place, we build your tolerance back up on top of it, safely. No more flare-ups pulling you backwards. More intensity in the gym. Less fear about your back.

Phase 03

Thrive

We build you back to the activities you've missed. Picking up your kid without bracing for it. Travel, work, commuting, all back to normal. And we teach you how to maintain it, so you keep progressing.

What's Included

You're not handed a plan. It's built with you.

  • A full assessment of your history, scan and movement before a single exercise is prescribed.
  • Your own program, progressed every week based on how your back is actually responding.
  • Daily coaching so you know what to do, when to do it, and how to do it.
  • 1:1 support throughout, including what to do when a flare-up happens, so it doesn't send you back to square one.
  • A plan that fits your life: 3 to 4 sessions a week of 30 to 40 minutes, at home or in the gym, built around your work and family.

Client Stories

Stuck with back pain for years. Not anymore.

4.5 years of pain → SAS Fan Dance

Craig, 55

Fully rehabbed in 10 weeks, then 15 miles carrying 44lbs over the highest mountain in South Wales.

Chronic pain → pain free in 12 weeks

Niall, 31

Over two years of pain and off work. Built his deadlift to double bodyweight and is back running.

Back to a physical job, with confidence

Daniel

Built the strength and confidence to do the job his back had been stopping him from doing.

Who This Is Not For

We only take on people we know we can help.

  • If you want a quick fix or a single exercise to make it go away, this isn't it. You'll get more from a free YouTube video.
  • If you want someone to do it for you, this isn't that. It's coached daily, but it needs your effort every week.
  • If you need surgery or a medical diagnosis, that's your doctor's job. We'll tell you on the call if that's where you are.
  • This is a 4 month commitment and it isn't cheap. That's deliberate.

Our Guarantee

Back to what matters to you in 4 months, or you don't pay.

We can say that because the conditions that produce the result are the work itself.

We coach you daily. We give you the right program and progress it every week. You get 1:1 help throughout. Show up, do the sessions, follow the plan.

Do that, and if you don't get the result within 4 months, we refund the entire program.

Questions

What people ask before they book.

I've tried physio, chiro and online programs. Why would this be different?

Most of our clients had tried 3 to 5 things before us. Those approaches treat the symptom or hand you a generic plan. We assess why your back keeps flaring up, build the foundation first, then progress you week by week and adjust when life gets in the way.

What if I flare up during the program?

Flare-ups happen, and they're not a sign it isn't working. You message your coach, we adjust your plan that day, and you keep moving forward instead of starting again from scratch.

How much time does it take?

3 to 4 sessions a week, usually 30 to 40 minutes. We start lower than you'd expect and build up, which is what stops the push-too-hard, flare-up, restart cycle.

Do I need a gym?

No. We build the plan around what you have. Plenty of clients start at home with minimal equipment and add the gym back in later.

I've had a scan showing a disc bulge or herniation. Can you still help?

Yes. Most of our clients come in with a disc injury, often L4/L5 or L5/S1. We work alongside your doctor, not instead of them. If anything on the call suggests you need medical care first, we'll tell you.

It's online. How do you coach me properly?

You film key sessions, your coach reviews your form, and you get feedback and a progressed plan every week. You also get direct messaging with your coach, so you're never guessing.

How much does it cost?

It depends on the level of support you need. We'll go through the options on the call, once we know whether we can actually help you.

Ready to find out what's been missed?

Book Your Assessment Call