Welcome to the latest Pain Free Living podcast with your hosts Bob Allen (osteopath) and Clare Elsby (therapy coach).

In this episode, you’ll find out exactly what to expect in your first osteopathy session or therapy coaching consultation, from taking your case history to active listening, and everything in between.

Bob takes you behind the scenes of what really happens when someone walks through his clinic door. A thorough case history is at the heart of osteopathic diagnosis, and Bob explains why he gives each patient time to share their story in full.

This isn’t a quick “where does it hurt?” appointment. Instead, it’s about uncovering key details, like forgotten operations or old injuries. These are important things that are often forgotten but can completely change your treatment picture.

He explains why those one-size-fits-all YouTube exercise plans to fix your low back pain often miss the mark, and why understanding the individual always comes first.

Clare then brings the conversation online — literally. As a therapy coach, most of her sessions happen virtually, giving clients the comfort of their own curated space. She explains how a structured discovery session helps identify what’s really going on beneath the surface, when to signpost clients safely to GPs or mental health professionals, and how a professionally managed conversation differs from chatting with friends.

A major theme in this episode is active listening where space is created for you to feel genuinely heard, without interruption or judgment.

Both Clare and Bob emphasise that listening well isn’t passive; it’s the foundation for trust, accurate assessment, and meaningful change.

Whether you’re curious about seeing an osteopath for pain relief or considering therapy coaching to untangle life’s challenges, this episode demystifies the process and shows how both approaches share a common thread: understanding you.

🦴 A thorough case history is the foundation of accurate diagnosis and effective treatment.

👂 Active listening helps clients feel heard and supported — and leads to better outcomes

🧠 Online therapy coaching is flexible, confidential, and surprisingly powerful.

🧾 One-size-fits-all exercise plans often fall short — personalised care matters.

🤝 Different professions, one goal: helping you move forward with clarity and confidence.

Find out more about us and stay connected

😎 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

You’re with Pain Free Living podcast hosts Bob Allen (osteopath) and Clare Elsby (therapy coach).

In this episode, you’ll find out how hands-on osteopathy and therapy coaching complement each other. We take you from your first contact with a therapist, whether it's for your physical or mental health, to safe signposting when something sits outside our scope.

We look at why osteopaths aren’t “just for low back pain,” what clinical training and diagnosis mean in practice, and how red-flag awareness (like potential medical emergencies such as cauda equina syndrome) protects you.

Clare shares how a free discovery session helps triage issues like anxiety, panic, or health worries — and when her network of psychiatrists, psychotherapists, and counsellors is the right next step.

You’ll also hear real-world stories like long-standing knee pain solved by treating a restriction in the opposite hip and parents who, while supporting their neurodiverse children through assessment, recognise similar patterns in themselves. The conversation also looks at what psychoeducation plus practical workarounds can unlock.

Don’t worry if any of this feels overwhelming, awareness is always the first step. Our job is to keep you safe, seen, heard, and making progress with the right person at the right time.

If today’s chat helped, subscribe, share this with a friend who’s stuck, and join the newsletter for more practical, jargon-free health guidance.

5 Key Takeaways

• Osteopathy goes beyond back pain: whole-body assessment, clinical reasoning, and the ability to diagnose and refer when needed.
• Scope of practice matters — knowing when to treat and when to signpost keeps care safe and effective.
• Red-flag awareness (e.g., suspected medical emergencies such as Cauda Equina Syndrome) = prompt referral; safety first, always.
• Therapy coaching triages issues like anxiety or low mood and, when appropriate, connects you to clinical therapy.
• Your mind and body aren’t separate: combining physical care with psychoeducation often accelerates progress.

Resources

More on Cauda Equina Syndrome: https://www.ihavecaudaequina.com/cauda-equina-syndrome/

Find out more about us and stay connected

😎 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

Welcome back to the Pain Free Living podcast with me, Bob Allen, osteopath, and MSK consultant with my co-host Clare Elsby, a therapy coach trained in positive psychology.

After a summer break, we’re back with Season Two and we’re opening this season by sharing our personal journeys into osteopathy and therapy coaching.

In this episode, you’ll find out how Clare’s career in accounting and HR led her to train in positive psychology, and why the pandemic pushed her toward supporting people through coaching, particularly around neurodiversity.

You’ll also hear my own story where I left a successful 20-year career in IT to retrain as an osteopath, which turned out to be the hardest, best, and yes, worst thing I’ve ever done.

We dive into why no single treatment approach works for everyone. We explore why osteopathy has evolved from Andrew Taylor Still’s hands-on, instinctive beginnings to today’s broader, evidence-based practice, and why therapy coaching has also adapted and evolved.

Whether it’s CBT, positive psychology, manual treatment, or exercise, the most important thing is that your care will always be tailored and personal to you and your needs.

If you have ever wondered what makes a therapist choose their path, or been curious about what really happens when you visit a therapy coach or osteopath, this is the episode for you.

We set the stage and give you the inside view on a treatment session before you take that big step into a clinic or online session.

Don’t worry if it feels unfamiliar; awareness is always the first step, and that’s exactly where we begin.

• Positive psychology focuses on moving from “where you are now” toward small, practical improvements.
• Neurodiversity awareness in workplaces and therapy is growing, but more support is needed.
• Career changes often come from personal experiences, and we reveal why Clare and I shifted paths to support people's wellbeing.
• Bob's Osteopathy combines tradition with evolving evidence-based tools ranging from manual hands-on treatment to the use of kinesiotape, shockwave treatment, and dry needling.
• The world of healthcare is finally realising that person-centred healthcare will always beat the “one-size-fits-all” solution.

If you enjoyed this episode, don’t forget to subscribe, share with a friend, and leave a review – it helps others discover the show and join the Pain Free Living movement!

Find out more about us and stay connected

😎 Learn more about Bob’s story

🤩 Find out more about Clare’s work

📰 Sign up for our Pain Free Living newsletter

🎙️ Connect with us on socials & podcast platforms

Hello and welcome back to the Pain Free Living Podcast! I’m Bob Allen, osteopath and host, and I hope that you have had a fantastic Summer break.

Before we launch into Season 2 this is a special compilation episode, where we’ve brought together highlights from four listener favourites. This includes our very first episode introducing what the podcast is all about, plus excerpts covering the power of movement, osteopathy FAQs, and the basics of joint hypermobility.

If you are new to the podcast they will give you a clear picture of what Pain Free Living stands for together with practical advice, evidence-based explanations, and reassurance that pain doesn’t have to control your life.

You’ll learn why movement really is medicine, why osteopathy can be such an effective option for muscle and joint issues, and how three to five treatments are often enough to create lasting improvements.

We also tackle one of the most common questions: what makes osteopathy different from physiotherapy and chiropractic? You’ll find out where the approaches overlap, where they differ, and how osteopathy takes a whole-body view.

Finally, we explore joint hypermobility: what it is, how it’s identified, and why tailored strength programmes are so important for long-term management.

Wherever you are on your health journey, these conversations are here to give you clarity, confidence, and practical tools to move forward.

• Exercise is "movement medicine" and even small daily steps build real benefits.
• Osteopathy addresses a wide range of muscle and joint problems.
• Differences between osteopathy, physio, and chiropractic are explained clearly (and they are fewer than you think).
• Research supports manual therapy, including osteopathy, for the treatment of low back pain and sciatica (NICE guidance).
• Hypermobility management starts with identifying the problem and finding the right treatment approach.
• A simple test for hypermobility is the Beighton scale, which looks at how flexible your joints are. Here is a link to a video that explains the Beighton scale and how you can do the test yourself https://www.youtube.com/watch?v=ZwWts_P-Xws

💡WHO guidelines on exercise (movement medicine) https://www.who.int/publications/i/it...

👉 Learn more about Bob and his osteopathy journey: https://bit.ly/BobsOsteoStory

👉 Discover how Louise makes the complex simple: https://bit.ly/LouiseGordon

📩 Sign up for...

Welcome back to the Pain Free Living podcast and this is another episode retrieved from the archives featuring my ever-curious question-asker and co-host Louise Gordon, before she moved on to focus on becoming an even more brilliant change coach.

In this one, we’re diving into exercise which is a topic that’s often misunderstood, over-complicated, or seen as out of reach for many of you.

You’ll find out why exercise isn’t just for gym-goers or fitness fanatics, and why you don’t need a six-pack or expensive gym membership to reap life-changing benefits. Whether you're in your 30s, 60s, or even 90s there’s always a starting point that will work for you.

We unpack the NHS and WHO guidelines (150 minutes moderate or 75 minutes vigorous activity weekly, plus 2 strength sessions), but don’t worry, Bob breaks this down into what’s realistic, sustainable, and suitable for your lifestyle.

From joint lubrication (yes, your body really does have its own WD40) to the mental and emotional boost of moving regularly, this episode is all about meeting you where you are — and helping you get fitter and healthier, pain-free.

If you’ve ever said “I just don’t have time”… we hear you. Bob shares tips on habit-stacking, building movement into daily routines, and why even “a walk around the block” can be powerful medicine.

• Exercise is dose-dependent and even small amounts can make a difference. You don’t need perfection to see benefits.
• It’s not about the gym. You can improve strength, mobility, and heart health at home or outdoors.
• Your joints want (and need) to move. Movement stimulates the production of synovial fluid, which helps keep joints healthy and pain-free.
• Adaptation is key. The best exercise is the one that you do! (making sure it suits your age, ability, and is something you enjoy 😁💪🏽)
• You're never too old to exercise. Bob’s worked with people in their 90s and seen huge improvements with simple, tailored movement.

💡 Curious about Otago, the evidence-based strength and balance program for older adults? You can find out more here https://www.physio-pedia.com/Otago_Exercise_Programme

💡Here are those WHO guidelines https://www.who.int/publications/i/item/9789240015128

👉 Learn more about Bob and his osteopathy journey: https://bit.ly/BobsOsteoStory

👉 Discover how Louise makes the complex simple: https://bit.ly/LouiseGordon

📩 Sign up for the monthly Pain Free Living newsletter: https://bit.ly/PFL_newsletter_signup

📱 Follow Bob on socials: https://linktr.ee/Painfreeliving

We’re here every week to help you live — and move — pain free!

Welcome to the latest episode of the Pain Free Living podcast!

This episode was lost in the archives and features my curious and brilliantly inquisitive co-host Louise Gordon, before she moved on to focus on becoming an even more brilliant change coach.

Together, we’re diving into one of the most common complaints I see and hear about: lower back pain.

In this episode, you’ll find out why around 4 in 10 people experience back pain, and how to manage it when it shows up. Don’t worry — awareness is the first step, and we’re here to help you navigate the information (and misinformation!) out there.

We talk about why “resting” might actually make things worse, what active rest really means, how to listen to your body, and when it's actually time to be concerned.

Spoiler alert: you don’t need an MRI scan to get answers. You'll also hear our personal experiences — yes, even osteopaths like me get back pain — and we’ll guide you through the myths, facts, and practical tips for everyday relief.

Check out the resources we mention below, and don’t miss the link on cauda equina syndrome, a thankfully rare but serious spinal condition.

• Lower back pain is incredibly common — and manageable with the right habits.
• Avoid bed rest; active rest and gentle movement are much more effective.
• Scans don't always tell the full story — use them to confirm, not define, a diagnosis.
• Mattress and pillow comfort is personal — there's no one-size-fits-all solution.
• Know the red flags: symptoms like numbness, bladder issues, or groin tingling? Get emergency help.

📚 Resources & Links:

You can find everything you need to know about Cauda Equina Syndrome here https://www.ihavecaudaequina.com/cauda-equina-syndrome/

You can download the Cauda Equina app here if you're an Apple https://apps.apple.com/us/app/caudaequina/id6741766582

or here if you are an Android https://play.google.com/store/apps/details?id=uk.org.championscharity.app&hl=en

Here is an overview on Active Rest https://www.aucklandphysiotherapy.co.nz/blog/the-importance-of-rest-in-injury-recovery-a-vital-component/

Pillow & mattress guides from the Sleep Foundation https://www.sleepfoundation.org/

💬 Got a question or story to share? Drop us a message — we love hearing from listeners.

More info on Bob and Louise

You can find out more about Bob and why he became an osteopath here https://bit.ly/BobsOsteoStory

Here is something more on Louise and how She makes the complex simple https://bit.ly/LouiseGordon

Sign up for the very popular Monthly Pain Free Living newsletter here https://bit.ly/PFL_newsletter_signup

If you want to follow Bob on social media this is the place for you linktr.ee/Painfreeliving

In this episode, your hosts, Bob Allen, osteopath since 2011, and Clare Elsby, therapy coach, take on one of the most misunderstood topics in health: posture.

If you’ve ever been told to “sit up straight” or felt guilty for slouching, this conversation is for you.

You’ll find out why there’s no such thing as good or bad posture — only postures you stay in for too long. Bob explains how our bodies are designed to move, not hold one perfect shape. Drawing on stats around work-related musculoskeletal pain and his clinical experience, he makes the case that movement, not position, is key.

The episode dives into ergonomics, remote working, and the challenges of hot desking, especially for those with neurodiverse needs. Clare adds insight into how our environment, lighting, noise, and sense of personal space can all impact both posture and mental health. They also share practical advice for making your workstation work for you, whether you're in the office or working from home.

This one goes into detail on how small changes can make a big difference, together with a reminder that being comfortable in your own body isn’t about perfection but being good enough.

• There’s no perfect posture — it’s about not staying in one position for too long.
• Your workstation should be designed to fit you, not the “average person.”
• Ergonomic furniture is optional, well-set-up furniture is essential — regular movement is key.
• Taking regular breaks for as little as 5 minutes can be enough to reset posture, reduce muscle and joint pain, and boost your focus.
• Neurodiverse individuals may benefit from tailored environments and tools like noise-dampening earbuds.

Links & Further Reading

🎥Loop Earplugs review https://www.youtube.com/watch?v=JosCM9U4rFQ

📚 More on posture https://mailchi.mp/8b228eea9835/hey-show-that-you-care-6253846

A bit more about Bob and Clare

🌿 Find out more about Clare’s therapy work: clareelsby.com

📖 Read Bob’s story and why he became an osteopath: bit.ly/BobsOsteoStory

📨 Sign up for Bob’s popular Pain Free Living newsletter: bit.ly/PFL_newsletter_signup

📱 Follow Bob on social media and podcast updates: linktr.ee/Painfreeliving

In this episode, Bob and Clare team up to explore the art and science of aging well. Bob brings his background in physical health and movement, while Clare brings the positive psychology perspective to help you rethink what it means to grow older.

The duo busts the myth that aging equals inevitable decline. Bob introduces the difference between chronological age (the number on your birth certificate) and biological age—which can be influenced by lifestyle factors.

They unpack the science behind telomeres and DNA methylation, showing how habits like eating well, exercising regularly, reducing stress, and getting enough sleep can literally slow down the aging process at a cellular level.

Clare expands the conversation to the psychological and social aspects of aging. Drawing inspiration from Blue Zones—regions like Okinawa, Sardinia, and Icaria where people live exceptionally long, healthy lives—she explains the power of community, purpose (ikigai), natural movement, and mostly plant-based diets. These areas demonstrate that aging well isn't about gyms and green juices—it's about connection, meaning, and small daily habits that add up to a long, vibrant life.

Together, Bob and Clare argue that aging isn’t a problem to solve—it’s a privilege to embrace. With science, movement, mindset, and purpose, we can all grow older with strength, clarity, and yes, a touch of cheeky defiance.

🔑 Key Takeaways:

• You can be biologically younger than your chronological age through lifestyle choices
• Telomere length and DNA methylation are influenced by sleep, exercise, and diet
• Blue Zones thrive on purpose, social connection, natural movement, and mostly plant-based diets
• Positive psychology shows that having a reason to get out of bed extends life and improves mental health

Links & Further Reading

🎥The Dan Buettner Blue Zone video https://www.youtube.com/watch?v=SyLtsAgA7E0

🎥 How the placebo and nocebo effects work https://youtu.be/5UnOOJLLA6g

📚 What's the difference between your chronological and biological age? https://www.verywellhealth.com/what-is-chronological-age-2223384

A bit more about Bob and Clare

🌿 Find out more about Clare’s therapy work: clareelsby.com

📖 Read Bob’s story and why he became an osteopath: bit.ly/BobsOsteoStory

📨 Sign up for Bob’s popular Pain Free Living newsletter: bit.ly/PFL_newsletter_signup

📱 Follow Bob on social media and podcast updates: linktr.ee/Painfreeliving