In 2012, I won the Mr. Universe Model.

In May, 2022 I broke my spine with a severe disc protrusion.

On New Year's Eve 2022, I weighed 71.5kgs, marking a significant point in my recovery journey from a spinal injury I suffered for the third time in May (the first time was in 2008 and second time was in 2014 (same disks L4-L5-S1). In this post, I'll be sharing my experience recovering from a recurring spinal injury, and how trusting in my body’s own innate healing power by adopting a holistic approach helped me heal my body.

How do you “break” your spine? For me it was induced by emotional stress, internal stress — living in a chronic state of sympathetic flow in my nervous system — as well as physical stress.

Understanding Spinal Injuries: The Science Behind a Herniated Disc

Our spine is a complex structure made up of vertebrae, separated by intervertebral discs, which act as a shock-absorbing suspension system that enables us to perform various activities like walking, running, and jumping. These discs are strong and flexible, allowing our spine to support the weight of our body while preventing the vertebrae from grinding against each other.

Adjacent vertebrae in the spine connect with each other in two ways. First, they join through zygapophyseal joints, which are located between the upper (superior) and lower (inferior) facets of the vertebral articular processes. Second, they also connect through other joints found within the vertebrae themselves. The former serves to limit the spine’s range of motion, the latter increases it and provides the majority of the spine’s weight loading capacity.

The bottom (aka “inferior”) surface of the upper (aka “superior”) vertebral body connects with the top surface of the lower vertebral body through intervertebral discs. There are 25 discs in total: 7 cervical, 12 thoracic, 5 lumbar, and 1 sacral. These discs make up around 25% to 33% of the spine's length, allowing the spine to remain flexible while maintaining its strength.

These discs also provide aforementioned suspension within the spine and prevent the vertebrae from grinding together. They consist of three major components: the inner or nucleus pulposus, the outer or annulus fibrosus, and the cartilaginous endplates that anchor the discs to adjacent vertebrae.

However, when a disc herniates or ruptures, the inner nucleus pulposus can seep out, compressing nearby nerves and causing extreme pain, muscle weakness, and numbness. Depending on the severity of the herniation, some individuals may develop Cauda Equina Syndrome, which can lead to permanent paralysis and require the use of a wheelchair.

In my case, the first two herniations of my L4-L5-S1 intervertebral disks caused muscular atrophy in my left leg, blocking the neural pathway and resulting in loss of “power” on that side of my body with no plantar flexion to my left foot. The third time in May 2022 caused a complete loss of power to my right leg with severe muscle atrophy to my whole leg, specifically my lower lumbar, my glute(max and medius), hamstring, anterior tibialis and peroneus to the front of my lower leg.

The helplessness that comes with an injury like this may seem unlikely when you think about a Champion Fitness Model. But, the reality is, these injuries can impact anyone. It’s why I’m talking to you today. I’ve seen many other people in similar positions to me end up with debilitating injuries and with major loss of general function.

Despite the severe physical challenges I faced, I was determined to avoid surgery. I was in horrific chronic pain. I had an MRI Scan in the mater private hospital and consulted with their most qualified neurosurgeon who wanted to admit me straight away and operate on my spine the next morning. They were extremely reluctant to allow me leave the hospital but in the end we agreed with my decision to pursue a holistic approach to recovery.

They had no choice, I was never allowing anybody to open up my spine.

Twice before, I had successfully recovered from this injury through my sheer will power and belief I could do it. I found that I could heal my own body trusting my body and my intuition. This intuition has been built over decades of trusting my body and focusing on every muscle and movement in my body. Moreover, I had seen my instincts carry me through two previous injuries before.

However, the third time proved to be much more difficult. I had been in constant agony for months, struggling with my lower back and hips pre spinal herniation. Ironically, my body had been sending me warning signals, but I didn’t listen to them. It was screaming at me! I didn’t listen and instead, I continued to train relentlessly and work long hours at my personal training studio in Dublin 2.

Disregarding this innate sense is the single biggest mistake you can make. Listening and trusting what your body is telling you is so unbelievably important.

My journey to recovery, especially on this third time really taught me the importance of listening to my body and taking the necessary steps slow down and to heal. Through a combination of multiple therapies, fasting, nutrition, rest, focusing on quality sleep, rehabilitation, and a holistic approach to my own health, I was able to overcome my spinal injury for the third (and final) time.

Part of my holistic approach included incorporating a range of sustainable practices. These included deep mindfulness exercises, such as reimprinting/rewiring meditations and deep breathing patterns for vagus nerve activation which in turn activates your parasympathetic nervous system (rest and digest). In turn, these activities helped me manage the stress my body was under and remain in tune with my body and its healing. I did also go to a physiotherapy clinic for spinal decompression sessions which lasted for 30 minutes.

I also found this to be highly beneficial for gentle decompression of the spinal column to allow the pulpolous to retract back into the disc. I eventually started going to physical therapy to help with reactivation of the neural pathway and muscle stimulus along with electromagnetic therapy and what I was doing myself at home.

Fasting and nutrition also played a vital role in my recovery, as I focused on only eating 4 days out of 7 and then on the days I was eating I was consuming a carnivore diet for the first 6 weeks of the injury. I then increased my intake to rich anti-inflammatory foods, vitamins, and minerals that supported my body's natural healing process.

Fasting I feel was a big part of my recovery as it allowed all of my energy focus on my body’s healing and not breaking down food although the dramatic weight loss was not enjoyable but I didn’t care because I knew it was controlled and for a higher purpose.

The Road to Recovery Continues

As a life coach personal trainer, my experience recovering from a spinal injury has given me a unique perspective on the importance of listening to our bodies and adopting a holistic approach to health and wellness.

In the upcoming series of posts, I'll be sharing more insights on my recovery journey, along with tips and advice for others facing similar challenges.

Stay tuned for the next instalment in this series, where I'll delve deeper into the specific strategies and techniques I used to overcome my spinal injury and regain my strength and mobility.