Pain Free Living

Welcome to the Pain Free Living podcast with co-host and Therapy coach Clare Elsby.

In this solo episode, she explores a challenge many people face without realising it: the fear of pain and how it can quietly shrink your world.

You’ll hear how one client, after a fall post–hip surgery, became so anxious about “what might happen” that his confidence, mobility, and mood all declined — even though every scan showed he was physically safe.

Clare explains how fear-based pain works, involving your nervous system staying on high alert, so that even normal mov...

You’re with Bob Allen, osteopath and co-host of the Pain Free Living podcast, and in this solo episode, you’ll find out why the pain you feel isn’t always coming from the place you think.

We’re talking about referred pain, which is a concept you might not have heard of, but you might have experienced.

Bob starts by explaining that referred pain is when you feel pain in one area, but the true source of the pain is somewhere completely different. You’ll hear how heart attack symptoms can show up in the arm, s...

Welcome to another epsode of the Pain Free Living podcast with your co-hosts Clare Elsby (therapy coach) and Bob Allen (osteopath).

In this episode Clare is flying solo to talk to you about one of the most powerful skills anyone can learn: how to regulate your own nervous system so you can handle any stress, uncertainty, and emotions with more ease.

Clare breaks down the autonomic nervous system in a way that’s simple, human, and instantly relatable. You’ll hear how the sympathetic system (your fight-or-flight-freeze response) and the parasympathetic system (your rest-digest-and-repair mode) cons...

Thanks for joining me for the latest episode of the Pain Free Living podcast where I'm flying solo (though Clare’s never far away!).

In this episode, Bob explains that low back pain isn’t a diagnosis — it’s a symptom. It can be caused by strained muscles, irritated joints, bulging discs, a narrowed spinal canal (stenosis), sacroiliac issues, or even referred pain from internal organs like the abdominal aorta. Unless you know the true cause, it’s very difficult to choose the right exercises, and the wrong ones can delay recovery or even make things feel worse.

Thanks for joining us for the latest episode of the Pain Free Living podcast with your hosts Bob Allen (osteopath) and Clare Elsby (therapy coach).

In this one, you’ll find out why most exercise is safe and really good for you and more importantly, how things can go wrong when intensity, recovery, or motivation get out of balance.

Bob explains why overtraining is often more about “too much, too soon” rather than doing something wrong. He discusses cases where marathon prep went horribly wrong and gym injuries were caused by over-enthusiasm. You’ll learn what hap...

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

This episode is part 2 of 3, where we provide a breakdown on how we see exercise or as we like to call it, movement medicine. Here you’ll find out how to turn movement into a habit you actually enjoy — no gym guilt, no “beast mode.”

We start with a look at NEAT (non-exercise activity thermogenesis) where everyday movement quietly adds up to improving your health. Activities like walking to the shops, housework, and gardening all count, so don’t...

You’re with Pain Free Living hosts Bob Allen (osteopath) and Clare Elsby (therapy coach), and this week we aim to take the fear out of exercise.

If that word makes you roll your eyes or groan, you’re not alone! In this episode, you’ll find out why movement, whatever shape it takes, is one of the best medicines around.

Clare explains how even gentle activity can boost your mood, reduce stress, and help you sleep better. Bob shares why our joints actually need movement, producing their own version of “WD-40” to stay flexible.

Toget...

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

In this episode, you’ll find out how to choose the right therapist for you — whether that’s an osteopath, physio, psychotherapist, or therapy coach. We unpack what good practice really looks like, the value of a free discovery session, and how to spot red flags so you can invest your time and energy wisely.

You’ll hear Clare explain the importance of person-centred coaching, which is the agreement that keeps therapy focused on what you need most...

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.

...

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 sh...

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 ow...

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 Livi...

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...

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 he...

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 tha...

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, an...

You may have heard of the placebo and nocebo effects, but I suspect you may not appreciate how powerful they can be.

In this episode, your hosts, Bob Allen, an osteopath since 2011, and Clare Elsby, a therapy coach, explore these fascinating and often misunderstood concepts and how they might already be influencing your health.

You’ll find out how the placebo effect can produce genuine changes in pain, mood, and function, even when there’s no active medical ingredient involved. From sugar pills to sham surgery, Bob shares clinical examples and surprising research that reveal just...

Breathing is something we do around 20,000 times a day, but most of us never stop to consider how it might be affecting our health.

In this episode of the Pain Free Living podcast, your hosts, Bob Allen, an osteopath since 2011, and Claire Elsby, a therapy coach, take a deep dive into the science and simple power of how you breathe, not just how often. You’ll find out why nasal breathing is so important for being at your best, from improving oxygen uptake and supporting your immune system to boosting sleep quality and protecting oral health.

...

In this hectic 24/7 always switched-on world that we live in, stress is often seen as the price that must be paid until we inevitably gain fame and fortune "later"!

The good news is that stress doesn't have to be a bad thing as long as we understand the causes and, more importantly, how to manage it.

This episode is a deep dive into the topic of stress, covering its dual nature as both a necessary and potentially harmful part of everyday life.

The hosts, Bob Allen, an osteopath since 2011, and Claire Elsby, a...

Making it to Episode 21 of the Pain Free Living podcast means that we are now in the top 1% of all podcasts currently being produced so A HUGE THANK YOU for helping us to join that elite group.

This episode marks the start of a new era of the podcast with a change in emphasis, thanks to our new co-host, Clare Elsby.

Clare, is an experienced accountant who a few years ago made the decision to move into the mental healthcare arena.

In a change from our usual format, I'm doing the interviewing while...

Welcome to Episode 20 of the Pain Free Living podcast.

It's a milestone because, according to the internet (so it must be true 👀🤔) 90% of podcasts never make it past episode 3, and of the remaining 10%, 90% never get past episode 20.

Episode 21 has already been recorded, so we will soon join the group of 1% of podcasts that achieve this HUGE milestone.

When I started this podcast, I didn't appreciate how much work would be involved in getting an episode out every week. With my osteopathy day job, things have been very hectic at times, including me writing these...

Do your knee joints make lots of noise when you go upstairs, or your neck when you turn your head?

If the answer is yes, you are not alone and the aim of this episode of the Pain Free Living podcast is to provide you with a clear, jargon-free explanation of what causes those sounds and whether or not you should be worried.

The correct medical term for the crackling, grinding, clicking, or popping sounds when you move your joints is crepitus.

It is something that affects millions of people worldwide, particularly adults...

You know the nervous system is complicated but do you appreciate how truly complicated it is?

The aim of this episode of the Pain Free Living podcast is to provide you with a clear, jargon-free introduction to the nervous system and how it can affect your pain levels and overall health whether you are an athlete, work in an office, or are an older adult.

The nervous system is complex and is responsible for coordinating your body’s 11 systems, including cardiovascular, digestive, skeletal, and respiratory functions.

It consists of the Central Nervous System (CN...

Think of exercise as movement medicine rather than something that will leave you sweating and breathless, and you are more likely to do it.

In this episode of the Pain Free Living podcast, osteopath Bob Allen talks about the benefits of exercise but from a different perspective than the usual fitness industry conversations and he never says "No Pain, No Gain" (mostly because it's not true!).

The fitness industry always seems to prioritise how you look and aesthetic outcomes over any actual health benefits. While there is nothing wrong with having a 'Love Island' body...

You are not alone if you have ever been to a medical appointment and left it feeling frustrated and confused.

As an osteopath, I regularly see clients who have no idea why they are in pain because their healthcare professional has used lots of jargon and complex medical terms to explain their treatment.

In this podcast episode, I share some practical strategies to help you get the most from your medical appointments, ensuring you leave with an understanding of what your problems are and how they are going to be addressed.

The most...

As an osteopath I regularly see clients that like to exercise whether that's a park run, ice hockey, powerlifting or some other activity. If they have an injury they will often ask if it's safe to continue training.

The answer that I always give is that "it depends"...

Welcome to the Pain Free Living Podcast with me, your host Bob Allen. I am an osteopath who has been successfully treating people's pain problems since 2008.

This week's podcast covers what "it depends" on and why "no pain, no gain" is a useless myth.

Everyone knows that ice is good for managing pain but most don't know how it works or when to use it.

There are many protocols for using ice ranging from old skool RICE (rest, ice, compression & elevation) to the latest PEACE & LOVE (Protection, Elevation, Avoid anti-inflammatories, Compression, Education & Load, Optimism, Vascularisation, Exercise).

I will cover the difference in approaches in another podcast but for now let's look at when you should use ice and when you shouldn't.

In this episode, I explain when ice can be helpful, its physiological effects, and the trade-offs...

You have woken up with a sore neck, thrown something, and hurt your shoulder or twisted your ankle, then gone straight onto the Internet looking for the best way to treat the problem.

These days, when we have an injury, we either ask Dr. Google, YouTube, or Tik Tok for a solution, and we are guaranteed to get thousands of options for what to do next.

Welcome to this week’s episode of the Pain Free Living Podcast with Bob Allen, your friendly neighbourhood osteopath and pain management expert.

Today, we’re looking at t...

Did you know that unless you have had a trip, fall, or some other trauma, there is a good chance that your knee pain is not due to a problem with your knee.

Welcome to the Pain Free Living Podcast with me, your host Bob Allen. I am an osteopath who has been successfully treating people's pain problems since 2008.

In this episode, I cover the topic of knee pain, which is a problem that I treat almost as frequently as low back pain, especially with older clients.

While I will always be a...

Did you know that your psoas hip flexor could be a source of your hip

and groin pain?

Welcome to the Pain Free Living Podcast with me, your host Bob Allen. I'm an osteopath who has been successfully treating people's pain problems since 2008.

During that time, I have treated a few clients who came to me with hip and groin pain with no clue why, after many examinations, including MRI scans. The results of all the testing came back negative, so they generally came to me while still in pain with no idea...

You may be wondering what the Region Beta Paradox is, and think it might not be relevant to you, but it is.

It sounds complicated, but it isn’t, and although you might have never heard of it, I can guarantee that you will be able to relate to it, so give this episode a listen and you will see what I mean.

Introduction

Welcome to the Pain Free Living Podcast, hosted by Bob Allen, an osteopath who has been treating people's pain problems since 2008.

In this episode Bob will be ta...

If you hate exercise but still want to burn calories and improve your health this podcast is for you.

The solution you have been looking for is non-exercise activity thermogenesis (NEAT) and if you don't know what that is or how it works your hosts Bob Allen and Louise Gordon will tell you all you need to know.

Bob is an osteopath who has been treating people's pain problems since 2008. while Louise is a change coach who helps individuals and businesses to navigate change. Although she has no clinical experience she has been in pain...

If you have seen the brightly coloured tape that is worn by lots of athletes and sporting superstars and wondered what it is and how it works this is the podcast for you.

We take a close look at kinesio tape and have done the research into how effective it is so you don't have to.

Introduction

Welcome to the Pain Free Living Podcast with your hosts Bob Allen and Louise Gordon. Bob is an osteopath who has been treating people's pain problems since 2008. while Louise, is a change coach and business consultant.  A...

If you think Osteopathy is all about cracking joints and can only be used to treat low back pain you need to listen to this episode of the Pain Free Living podcast.

It is a treatment approach that has been around since 1857 and can be used to treat much more than muscle and joint problems so tune in to find out more.

Introduction

Welcome to the Pain Free Living Podcast with your hosts Bob Allen and Louise Gordon. Bob is an osteopath who has been treating people's pain problems since 2008. while Louise, is...

Pain is one of the most misunderstood responses that the body has and if you are in pain you need to understand why and what your options are for getting rid of it!

If you want a better idea of how to manage your acute and chronic pain problems this is the podcast for you.

Bob is an osteopath who has been treating people's pain problems since 2008. while Louise, is a change coach who helps individuals and businesses navigate change. Although she has no clinical experience she has been in pain and is qualified to...

If you are double-jointed and have a favorite party trick my osteopathy tutor used to say "one person's party trick is another person's trip to A & E!" While the relaxed ligaments in your jaw let you fit your fist in your mouth and make your friends laugh if your muscles go into spasm or your jaw dislocates it will be less funny waiting for the ambulance.

The medical term for being double-jointed is hypermobility and that is what we cover in this episode.

Bob is an osteopath who has been treating people's pain problems since 2008...

If you think that getting older means more muscle and joint pain you are doing it wrong! You need to listen to this podcast as it might just change your mind...

Welcome to the Pain Free Living Podcast with your hosts Bob Allen and Louise Gordon.

Bob is an osteopath who has been treating people's pain problems since 2008. while Louise, is a change coach who helps individuals and businesses to navigate change. Although she has no clinical experience she has been in pain and is qualified to ask the questions you would if you had...

We have all experienced pain, but did you know it can cause issues after the original problems have gone away? If you didn't know, you need to listen to this podcast as it's all about Kinesiophobia which is the fear of movement causing pain.

Welcome to the Pain Free Living Podcast with your hosts Bob Allen and Louise Gordon.

Bob is an osteopath who has been treating people's pain problems since 2008. while Louise, is a change coach who helps individuals and businesses to navigate change. Although she has no clinical experience she has been in...

Introduction to the podcast and host

Welcome to the first episode of the Pain Free Living podcast, where host Bob Allen offers a sneak peek into some of the topics designed to help you manage and reduce pain.

As an osteopath with over a decade of experience, Bob discusses his background, the motivation for starting the podcast, and the wide range of subjects he plans to cover.

While he is flying solo in this episode, he will be joined by co-host Louise Gordon in the others where they will cover future topics including <...

You have low back pain, a headache, shoulder pain, or some other muscle or joint problem and need to see a physical therapist how do you decide whether you need an osteopath, chiropractor, or physiotherapist?

If you have ever wondered which one would be the best for you listen to this podcast and all will be revealed.

Introduction

Welcome to the Pain Free Living Podcast with your hosts Bob Allen and Louise Gordon.

Bob is an osteopath who has been treating people's pain problems since 2008. while Louise, is a change coach...