When we had to cancel the LEVEL Run Club earlier this year, many of you asked why. The reason: Coach Sam suffered an annular tear—a small tear in the outer ring of a spinal disc—which led to spinal surgery to repair the damage. In this interview, he opens up about the injury, the recovery process, and how it has reshaped his perspective on training and movement.

1. How did the injury happen? Was there a specific event that caused the tear in your spinal disc?

It wasn’t a sudden, dramatic injury like you might expect. It was more of an accumulation over time from heavy lifting without incorporating enough spinal decompression and mobility work. My lower back got progressively tighter, but I didn’t feel anything specific until one day I bent down to pick up my water bottle, and suddenly, it hit me. Just this sharp, unexpected pain that left me frozen in place. It was shocking because it seemed so minor, but that’s when I knew something serious had happened.

2. As a personal trainer, your body is your tool. How did it feel to realise that your injury might prevent you from training clients and working out yourself?

It felt like everything just stopped. My whole routine and rhythm were thrown off. My body isn’t just how I stay fit, it’s how I connect with people and do my job. I was worried about how I would keep my clients on track without being able to demonstrate or train alongside them. But honestly, more than anything, it was just the realisation that I couldn’t move the way I was used to. That hit hard. I had to face the reality that I wasn’t invincible, which shook me mentally.

3. Did you struggle with frustration or helplessness during the injury and recovery process? How did you manage those emotions?

Definitely. I felt overwhelmed, especially early on when I wasn’t sure how long it would take to recover or if I’d return to where I was. There were days when it just felt unfair, like I’d put in so much effort into building my fitness only to have it taken away. I had to constantly remind myself that progress would be slow and that I needed patience. Instead of focusing on what I couldn’t do, I started appreciating the small steps forward, like regaining basic mobility. My own mindset became my biggest challenge, but I just took it one day at a time and kept focusing on little wins.

4. As someone who’s used to being physically active every day, what was the most challenging part about not being able to work out or train for an extended period?

It honestly felt like I’d lost a part of who I was. Training isn’t just something I do; it’s part of my identity. It’s how I push myself, relieve stress, and feel like I’m progressing. When that got taken away, I struggled to find purpose. The hardest part was feeling stagnant, both physically and mentally. I had to reframe my mindset and focus on the bigger picture, reminding myself that this was just a temporary setback and that taking it slow now would mean getting back stronger later.

5. How did you mentally prepare yourself for surgery? Was it a difficult decision to go ahead with it?

Honestly, I didn’t hesitate. As soon as it was clear that surgery was the best option, I went for it. I knew that trying to keep pushing through pain or hoping it would magically resolve wasn’t realistic. I needed to take action to get back to living pain-free and moving properly. I was definitely aware that it could impact my future plans, but I also knew that not addressing it could mean never fully recovering. So, I made the call and focused on moving forward.

6. What were the first steps in your recovery once the surgery was over? How long did it take for you to start seeing improvements?

Walking was always fine, so I stayed mobile from the start. My focus for the first three weeks was on mobility exercises and gentle stretching to keep everything moving without stressing my spine. After that, I got into the gym doing supported machine exercises, making sure there was no axial loading. Things like chest-supported rows and cable work were my go-to. It was all about moving without putting stress on my spine. Improvements came gradually, but I noticed better movement control and less stiffness after a few weeks of consistent, safe training.

7. What was the most difficult part of the recovery process in the days and weeks following surgery?

The hardest part was just coming to terms with how limited I felt. It wasn’t just the physical limitation, but also the mental struggle of accepting that I had to be careful and couldn’t just power through like I used to. I knew that if I pushed too hard, I could set myself back or even make things worse. There was one time when I pushed my mileage a bit too quickly and felt a slight tingling sensation running down my glute. That freaked me out, but I immediately backed off, gave myself a few days to recover, and it never came back. It was a good reminder to respect the process and not rush it.

8. Did you experience any unexpected complications or setbacks during the recovery period?

Hardly, to be honest. There was just that one instance when I increased my running volume too fast and felt a slight tingling sensation running down my glute. I immediately backed off and gave myself a few days to recover. Luckily, it didn’t happen again. It was just a reminder to respect the process and not get ahead of myself.

9. How did the surgery impact your mental and emotional well-being?

It definitely challenged me mentally. I had to confront a lot of fear about not getting back to my old self, but I also learned to appreciate the progress rather than focusing on what I couldn’t do. It was tough, but I found strength in small victories—whether it was regaining mobility or being able to walk longer without discomfort. My mindset shifted from being purely performance-driven to valuing health and longevity. It changed how I approach both training and recovery, making me more deliberate and mindful of how I treat my body.

10. How did you stay motivated during the long recovery process? Were there any mental strategies that helped you push through the tough days?

I focused on the little things—just being able to move without pain, making it through a workout without feeling drained, or even just going on a longer walk. Breaking down the big goal into smaller, more manageable steps kept me grounded. I also kept reminding myself that every rehab session was an investment in getting back to doing what I love. It was about maintaining a mindset of progress, even if that progress was slower than I wanted.

11. Looking back, what was the most important lesson you learned throughout your recovery journey?

Patience. It sounds cliché, but it’s true. I used to push myself relentlessly, but this process taught me that sometimes pulling back is the most disciplined thing you can do. Recovery doesn’t follow a straight line, and accepting that allowed me to move forward without beating myself up.

12. How has your perspective on health, fitness, and injury prevention changed after this experience?

It’s made me much more mindful of how I train and recover. I’ve realised that sustainable fitness isn’t just about going all-out every session—it’s about balancing intensity with recovery and respecting your body’s limits. Injury prevention isn’t just an add-on; it’s fundamental. I’m focusing more on core stability, mobility, and decompressing my spine regularly now.

13. What advice would you give someone about to undergo a similar recovery journey?

Take it slow and don’t compare yourself to where you used to be. Celebrate small wins and don’t rush the process. Recovery is more mental than physical sometimes, and it’s easy to get discouraged. Stay consistent with your rehab, even on the days when it feels pointless. Your body will reward you for it down the line.

14. Are there any activities you’re excited to return to now that you’re recovering? How has your recovery shaped your future plans?

I’m itching to get back into running longer distances and hitting heavy lifts again. I’ve got my eye on HYROX, and I’m determined to come back stronger than ever. Recovery has made me rethink how I approach training—I’m prioritising injury prevention and smart programming now. It’s not just about being strong or fast, but staying resilient and durable. I know I’ll get there, but I’m doing it the right way this time.

We’re pleased to share that ​Coach Sam has returned to teaching classes at LEVEL after recovering from spinal surgery. We plan to reintroduce the LEVEL Run Club in the second quarter of this year. Stay tuned for more details on upcoming sessions and how to participate.

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