S3 Ep 2 - The Myth About Pain Recovery (Why It’s Not a Straight Line)

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.

🔑 5 Key Takeaways

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.

📚 Helpful Resources

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

📖 Learn More

🔹 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.