In this episode of the Pain Free Living podcast, Bob Allen (osteopath) and Clare Elsby (therapy coach) unpack one of the most misunderstood parts of recovery, looking at why the journey from pain to pain-free is rarely smooth or predictable.

As an osteopath involved in pain management for over 18 years, Bob manages client expectations on their recovery from pain every week. People often expect a neat, steady climb from pain to pain-free. but instead, recovery zigzags between feeling significantly better and feeling more pain. One good day leads to doing more… then a flare-up. And suddenly you’re thinking, “I’m back to square one.”

You’re not!

You’ll find out why recovery often feels inconsistent, how overdoing your rehab can temporarily stir things up, and why that doesn’t mean anything is wrong.

Bob explains why “movement is medicine,” how tailored exercises improve blood flow and speed up tissue healing, and why generic online “5 exercises to fix back pain” videos often miss the mark.

Clare brings the psychological lens. When progress isn’t linear, your belief system kicks in. If you think recovery should be smooth, any setback feels catastrophic. That stress response can increase muscle tension and anxiety, fuelling a self-fulfilling prophecy. But don’t worry, as understanding and awareness are the first steps to supporting your recovery.

Together, Bob and Clare discuss how managing your expectations, building trust in the process, and helping you understand the benefits of what you’re doing can dramatically improve your outcomes after an injury.

1. Recovery from back pain and other musculoskeletal injuries is rarely linear, and small setbacks to recovery are normal.
2. Doing slightly more when you feel better can temporarily increase symptoms, but it will only have a minor impact on your progress.
3. Tailored exercise supports your healing through improved circulation, oxygenation, and tissue repair.
4. Catastrophising thoughts (“What if I never get better?”) can amplify your pain via stress responses.
5. Clear explanation, education, and partnership dramatically improve exercise adherence and health outcomes.

1. A short, simple explanation of what pain is: https://www.youtube.com/watch?v=yhwEw6nXnOk
2. A great article on Pain Management: https://my.clevelandclinic.org/health/treatments/21514-pain-management

🔹 Bob’s story: https://bit.ly/BobsOsteoStory

🔹 Clare Elsby’s profile: https://www.clareelsby.com/

🔹 Join the newsletter: https://bit.ly/PFL_newsletter_signup

🔹 Podcast & socials: https://linktr.ee/Painfreeliving

Disclaimer

This podcast provides general information for educational purposes only. It is not medical advice and should not replace professional assessment, diagnosis, or treatment. If you are in pain, and have new or worsening symptoms, or any concerns about your health before starting exercise or self-care routines, ALWAYS seek qualified healthcare advice.

Bob Allen, osteopath and co-host of the Pain Free Living podcast, and Clare Elsby, positive psychology coach and therapist, explore a subject most health professionals quietly notice — but rarely say out loud.

What happens when your pain becomes… comfortable?

In this episode, you’ll find out why long-term pain, whether physical or emotional, can quietly become part of your identity.

As Bob explains, pain starts as a warning signal. But when you’ve lived with back pain, joint pain, or unexplained symptoms for months or years, you often build routines around it.

Medication. Avoidance. “Safe” movements. Coping strategies. And over time, your pain stops feeling temporary; it starts feeling normal.

You’ll also hear how this shows up emotionally. Clare explores how negative self-talk, that relentless inner critic, can actually feel useful. You may believe it drives your productivity, your standards, and your motivation. But what if that “helpful” voice is also reinforcing stress, fear and vulnerability?

Don’t worry, awareness is the first step. If any of this resonates, it doesn’t mean you’ve failed. It means you’ve adapted, and adaptation is clever. But staying there forever isn’t your only option.

This conversation is aimed at challenging the “devil you know” mindset and opens the door to something better: appropriate support, fresh assessment, and safe therapeutic space — whether that’s manual therapy, cognitive behavioural therapy (CBT), or simply a new perspective.

1. Pain can shift from a warning signal into a lifestyle pattern.
2. Long-term back pain often has multiple contributing factors — not just one clear diagnosis.
3. Emotional pain and negative self-talk can become part of your identity.
4. Resistance to change often comes from fear and vulnerability.
5. With the right support, you can reduce pain — without losing who you are.

1. Cognitive Behavioural Therapy (CBT) overview – NHS: https://www.nhs.uk/mental-health/talking-therapies-medicine-treatments/talking-therapies-and-counselling/cognitive-behavioural-therapy-cbt/

Disclaimer - This podcast provides general information for educational purposes only. It is not medical advice and should not replace professional assessment, diagnosis, or treatment. Always seek qualified healthcare advice if you are in pain, have new or worsening symptoms, or have any concerns about your health before starting exercise or self-care routines.

😎 Learn more about Bob’s story https://bit.ly/BobsOsteoStory

🤩 Find out more about Clare’s work https://www.clareelsby.com/

📰 Sign up for our Pain Free Living newsletter https://bit.ly/PFL_newsletter_signup

🎙️ Connect with us on socials & podcast platforms https://linktr.ee/Painfreeliving

In this short episode, Bob Allen, osteopath, and Clare Elsby, therapist and coach, pause to celebrate the Pain Free Living Podcast's first birthday.

What began as a small, slightly nerve-wracking project has grown into something global. Over the past year, the podcast has reached over 150 YouTube subscribers spread across the world, including listeners in Brazil, China, Laos, and Kazakhstan.

On the audio side, there have been more than 1,600 downloads, with listeners in the UK, United States, Australia, and Japan, to name just a few.

While the numbers aren't massive (yet), we looked at what those figures really represent to us and that is people like you looking for calm, jargon-free explanations about your body, particularly when pain or uncertainty feels overwhelming.

One interesting pattern we’ve noticed is how viewers and listeners engage the podcast differently.

On YouTube, the most popular episode has been Season 2, Episode 3 – Osteopathy and Therapy Coaching Demystified, while the most listened-to audio episode is Season 1, Episode 4 – Strength and Balance.

Same podcast, different formats, different preferences.

We would love to know why there is a difference, so if you are a committed audio or visual kind of person, our big question is why?

This episode is a short, heartfelt thank you to all and a commitment from us to keep the conversations clear, honest, and human.

Stay tuned as the first episode of Season 3 will be dropping next week, and we hope you like it.

HUGE THANKS to the team, you never see but make mine and Clare's podcasting lives much easier, namely Ash McKenzie (producer extraordinaire and much more) and Jennifer Herbert (VA Supreme).

If you need a producer email learngrow999@gmail.com and if you need an excellent VA, here ya go jen@jenorganisesthings.com