Chapter 1: Introduction – Why Movement is Medicine

Movement is more than just exercise - it is the foundation of health, longevity, and resilience. In this book, I challenge the traditional approach to pain and injury, shifting the focus from temporary relief to long-term movement optimisation. The body is designed to move, and when it stops moving well, pain, stiffness, and dysfunction set in.

This book is built on a simple but powerful philosophy: the way you move determines the way you feel. Whether you are recovering from injury, dealing with chronic pain, or striving for peak performance, the principles of Neural Re-Education (NRE), movement longevity, and spinal health will help you not just heal but thrive.

Drawing on my experience as a chiropractor, movement specialist, and athlete, I will show you how to retrain your body and brain to move better, safer, and for longer. Through practical strategies, scientific insights, and real-world applications - including my own journey to running a sub-3-hour marathon - this book will give you the tools to take control of your movement and, ultimately, your health.

The goal is not just to fix pain but to restore confidence in movement, so that you can keep doing the things you love - whether that’s running a marathon, lifting your kids, or simply living without restriction.

Because movement is not just medicine- it’s life.

Chapter 2: The New York Marathon – Movement as a Philosophy

Running a marathon isn’t just about fitness - it’s about movement efficiency, resilience, and intelligent training. In this chapter, I take you through my journey to running a sub-3-hour marathon in New York, not just as a personal challenge but as a real-world application of my health philosophy.

Rather than relying on brute force or excessive mileage, I approached training through the lens of movement longevity, injury prevention, and Neural Re-Education (NRE). Every step of my preparation focused on optimising biomechanics, managing recovery, and training smarter - not just harder.

I break down how principles like progressive loading, mobility work, and nervous system adaptation played a role in maintaining peak performance while avoiding common running injuries. This wasn’t just about the marathon itself - it was about training in a way that would keep me moving pain-free long after crossing the finish line.

The key takeaway? You don’t just train to complete a goal; you train to sustain movement for life. Whether you’re running marathons or simply staying active, the same principles apply: movement must be efficient, recovery must be prioritised, and the body must be trained to move well for the long run - literally.

Chapter 6: Good Posture and Slipping Discs – Debunking the Myths

The term “slipped disc” is one of the biggest misconceptions in healthcare. In this chapter, we clarify that discs do not actually slip - instead, they bulge, herniate, or degenerate under excessive pressure. The real question is: what causes this pressure, and how can we prevent it?

A major factor is posture. Poor posture creates uneven loads on the spine, increasing strain on the intervertebral discs and leading to pain and dysfunction over time. But good posture isn’t just about standing up straight - it’s about dynamic movement, proper spinal alignment, and engaging the right muscles to support the spine.

We explore how Neural Re-Education (NRE) plays a role in correcting movement patterns, teaching the body to distribute forces more efficiently and reduce disc stress. Practical strategies include spinal mobility drills, core strengthening, and lifestyle adjustments that promote movement longevity and disc health.

The key takeaway? Discs don’t slip, they bulge. Understanding this is the first step toward long-term spinal health and pain-free living.

Chapter 15: Headaches – The Hidden Link to Your Neck

Headaches are one of the most common yet misunderstood conditions, often treated with painkillers rather than addressing their root cause. In this chapter, we explore the crucial connection between headaches and the cervical spine, focusing on cervicogenic headaches - headaches that originate from dysfunction in the neck.

We break down how poor posture, restricted movement, and muscle imbalances contribute to cervicogenic headaches, and why the brain interprets neck tension as head pain. Drawing on Neural Re-Education (NRE), we discuss how movement therapy, joint mobilisations, and postural correction can retrain the nervous system to reduce pain and restore normal function.

Key principles of movement longevity are also covered, including how targeted exercises, spinal mobility, and proper ergonomics prevent recurrent headaches. Rather than relying on short-term symptom relief, this chapter offers a long-term, movement-based approach to managing headaches - because when the neck moves well, the head feels well.

Chapter 18: Understanding Pain – When the Alarm System Won’t Turn Off

Pain is a complex and often frustrating experience, especially when it lingers far beyond the point of tissue healing. In this chapter, we delve into the science of chronic pain, explaining why pain is not just a reflection of tissue damage but a response shaped by the nervous system.

Pain acts as the body's alarm system, warning us of potential harm. But in chronic pain conditions, this system becomes overactive - like a fire alarm that keeps ringing long after the fire has been put out. We explore how pain pathways can become hypersensitive, amplifying discomfort even in the absence of actual injury.

The key to overcoming chronic pain is Neural Re-Education (NRE) - retraining the brain and nervous system to interpret movement as safe rather than threatening. This involves gradual exposure to movement, improving joint mobility, and restoring lost function. We also address the role of stress, sleep, and inflammation in pain perception, providing a movement-based, long-term strategy for breaking the cycle of persistent pain.

The solution isn’t just rest or avoidance - it’s teaching the body and brain that movement is not a threat, but a path to recovery.

Chapter 19: Healing – Giving the Body What It Needs to Recover

Healing is not just about time - it’s about giving the body the right inputs to rebuild and restore itself. In this chapter, we explore the key elements that support healing, from movement and nutrition to sleep and stress management.

The body thrives on movement, but it must be the right type of movement at the right time. Gentle mobility work signals to the nervous system that healing is safe, while progressive loading strengthens tissues and prevents future injury. Sleep plays a crucial role, acting as the body's natural repair window, while proper nutrition provides the raw materials needed for tissue regeneration.

But healing is more than just biology - it’s also neurological. The brain needs reassurance that movement is not dangerous, and this is where Neural Re-Education (NRE) comes in. By retraining movement patterns, improving posture, and reinforcing positive sensory input, we help the brain lower its pain response and restore normal function.

True healing isn’t just about passive rest or quick fixes - it’s about creating the best possible environment for the body to repair itself, adapt, and come back stronger.