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

Have you ever heard of Artificial Intelligence (AI)?

If you said no, then this episode is for you, and even if you said yes, this episode is still worth your time, as it is such a huge subject that you might learn something new.

AI is such a broad subject that we have covered it in a three-part mini-series where we take you on a jargon-free tour of what AI is, where it came from, and why it matters in therapy coaching, and healthcare.

You’ll find out how early AI tools began in the 1950s with Alan Turing’s big question — “Can machines think?” — and how the first therapy chatbot appeared as early as the 1960s.

Bob explains why early medical AI struggled with real humans, why “if–then–else” decision trees failed, and how today’s systems rely on large language models rather than true reasoning.

Clare explores cyberchondria, covering the rise of health anxiety driven by people looking for their symptoms online and why context is essential when using AI for anything health-related.

You’ll also learn why using AI is not the same as asking Dr Google questions as it can “hallucinate,” when it doesn't know the answer. In addition, providing AI with vague prompts can make things worse, and we show you how to ask questions that produce safer, more reliable answers.

Don’t worry — getting to grips with AI isn’t about becoming technical; it’s about understanding how it works, what it can do, and why guardrails are important.

This episode sets the foundations. In part two, you’ll hear how AI compares to real therapy, why dependency can be a concern, and where AI can genuinely support wellbeing.

• AI is a prediction machine (think sophisticated autocorrect), it doesn’t know anything!
• Humans are very complex, and simple algorithms miss the bigger picture.
• Cyberchondria is increasing as people search for symptoms without context and accept AI answers.
• Good AI use depends on good prompting and detailed questions.
• AI can support therapy, but it cannot replace human care.

CBT explained (NHS): https://www.nhs.uk/mental-health/talking-therapies-medicine-treatments/talking-therapies-and-counselling/cognitive-behavioural-therapy-cbt/

Region Beta Paradox — Pain Free Living Podcast episode: https://youtu.be/gDCOHiP5EQY

Safe AI use & prompt engineering (UK Gov): https://www.gov.uk/government/publications/ai-insights/ai-insights-prompt-engineering-html

Cyberchondria & AI-driven health anxiety: https://ioaglobal.org/events/artificial-intelligence-saviour-of-the-nhs-or-a-hypochondriacs-best-friend

Note: 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 have pain or other symptoms that seem to be getting worse, or any concerns about your general health, before starting exercise or self-care...

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 movement can feel threatening.

You’ll discover why changing unhelpful thoughts (“I will fall”) to gentler “ladder thoughts” (“I might fall”) helps reset the brain, and how small, safe steps rebuild trust in your body. Through gradual exposure and curiosity, her client regained confidence, and the pain eased as his fear lifted.

If you’ve ever stepped back from movement, worried about flare-ups, or felt anxious after an injury, this episode offers simple, practical tools to help you move forward again.

Feel free to share this episode with a friend or family member who would benefit from hearing this advice.

• Fear of pain is common, and it can amplify symptoms even when scans show nothing is wrong.
• Your internal language (“I will fall”) can fuel anxiety; “ladder thoughts” help bridge back to confidence.
• Avoidance shrinks your world and feeds more fear; gradual exposure helps reverse the cycle.
• Small, safe steps build real evidence that your body is more capable than your anxious mind suggests.
• With the right support, confidence grows, mobility returns, and pain often reduces as fear eases.

😎 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

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 have any concerns about your health before starting exercise or self-care routines.

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, shoulder, neck, and jaw, all because those areas share the same nerve pathways entering the spine.

This episode isn’t about scaring you; instead, Bob breaks down why this matters in real life. If your therapist only treats the painful area, they can easily miss the true problem, and that means pain relief that might only last a few days before coming back.

You’ll hear a real clinical case involving long-standing knee pain, years of procedures, ongoing discomfort, and no real improvement… until a full assessment showed the hip on the opposite side was actually the problem. With treatment to both the knee and the hip, the pain settled within two sessions, providing a perfect example of how your body will compensate when something hurts and can quickly be resolved by treating the right areas.

Bob explains why persistent pain often includes multiple areas working harder than they should, which can result in pain in other areas. You’ll also learn why thorough case histories, movement assessments, and hands-on testing are essential because the knee, hip, ankle, and low back are far more connected than most people realise.

By the end, you’ll know exactly why “where it hurts” is rarely the whole story, and why a full-body approach leads to longer-lasting results.

5 Key Takeaways

• Referred pain means the painful area isn’t always the source of the problem.
• Nerves from different regions share spinal pathways, creating confusing pain maps.
• Long-standing pain often involves compensation patterns on the opposite side.
• A good therapist should always assess beyond where you feel the pain.
• Treating the true source leads to lasting relief, not temporary fixes.

Find out more about us and stay connected

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

🤩 Who is Clare Elsby?: https://www.clareelsby.com/

📰 Newsletter: https://bit.ly/PFL_newsletter_signup

🎙️ Socials & podcast platforms: https://linktr.ee/Painfreeliving

Note: 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 have back pain, new or worsening symptoms, or any concerns about your health before starting exercise or self-care routines.

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) constantly work like two elastic bands, balancing tension along your “Window of Tolerance”.

When that window is wide, life’s challenges feel manageable. When it narrows, even small triggers can feel overwhelming, and that’s when anxiety, overthinking, and catastrophising creep in. Clare explains why this window naturally shifts throughout the day, how uncertainty fuels stress, and why awareness is always the first step in emotional regulation.

You’ll learn how to sense your own early warning signs, which might be the flutter in your chest, the tension in your neck, and the feeling of being “on edge”. She covers what these physical cues mean for your mind and, most importantly, you’ll hear how to bring yourself back into balance using three simple tools you can use anywhere, anytime.

Clare shares client stories, real-world examples, and practical lived experience from her coaching therapy sessions to help you understand what psychological flexibility looks like in everyday life. Whether you’re considering therapy, navigating chronic stress, or simply want better emotional resilience, this episode gives you a clear starting point and a toolkit you can rely on.

No jargon. No judgement. Just grounded, compassionate guidance to help you stay within your window of tolerance, and show you how to widen it over time.

5 Key Takeaways

• Your sympathetic and parasympathetic systems act like two elastic bands — and your “window of tolerance” sits between them.
• Stress, uncertainty, and daily pressures narrow that window, making you more sensitive to triggers.
• Awareness of your body’s early signs is the foundation of emotional regulation.
• Clare’s top three tools: physiological sigh breathing, grounding through the five senses, and tapping.
• Consistent practice widens your window, builds resilience, and supports better emotional health.

🔗Helpful links

More on tapping https://www.thetappingsolution.com/eft-tapping/

Grounding using your 5 senses https://www.youtube.com/watch?v=WQg7seUGDUc

Breathing to reduce your stress https://www.youtube.com/watch?v=kSZKIupBUuc

Find out more about us and stay connected

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

🤩 Clare’s coaching: https://www.clareelsby.com/

📰 Pain Free Living newsletter: https://bit.ly/PFL_newsletter_signup

🎙️ Socials & podcast platforms: https://linktr.ee/Painfreeliving

Please note: 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 have pain, new or worsening symptoms, or any concerns about your health before starting exercise or self-care routines.

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.

You’ll also discover why the online “gurus” and influencers might get great results for themselves, but that doesn’t mean their routine is right for you. Each spine tells a different story and what’s safe for one person might aggravate another’s condition, especially if nerve or disc involvement is missed.

Bob also highlights when your back pain might be serious. While even the most acute back pain is temporary and harmless, Cauda Equina Syndrome is a rare but urgent condition requiring immediate medical attention. Warning signs include numbness around the buttocks, bowel or bladder changes, and altered sensation in the groin area. If these symptoms appear, call NHS 111 or go straight to A&E as early action can prevent permanent damage.

This episode is all about replacing any fear and frustration with understanding. Don’t worry, you don’t need to fear movement or give up exercise as the key is finding what works for your body, based on a proper assessment and a tailored plan.

Remember the next time you see "5 exercises guaranteed to fix your back pain" in your socials, why they might not work.

• “Low back pain” is a symptom, not a diagnosis.
• There are many potential causes of low back pain, each needing specific care.
• Social media fixes can delay proper treatment or worsen symptoms.
• Cauda Equina Syndrome is rare but serious — know the signs and act fast.
• Individual assessment by your GP or qualified therapist is the most reliable route to recovery.

NHS Guidance on Back Pain - https://www.nhs.uk/conditions/back-pain/

NHS 111 Service - https://111.nhs.uk/

Cauda Equina Syndrome Information UK - https://www.spine-health.com/conditions/lower-back-pain/cauda-equina-syndrome

👣 Find out more 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

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 happens when the body’s recovery systems can’t keep up resulting in fatigue, irritability, sleep problems, and things stop being fun.

Clare looks at how this can spill into anxiety, burnout, or even exercise addiction, where the drive to train starts to control your life.

Together, we put popular myths like “no pain, no gain” and “stretch to prevent injury” under the microscope. You’ll find out why static stretching doesn’t reduce injuries, and smart warm-ups should mimic your sport. Bob also highlights the problem of kids specialising too early in one sport, and how this raises the risk of overuse injuries, while a mix of sports activities builds stronger, more resilient bodies.

We also look at bodybuilding culture and performance-enhancing drugs which are often the hidden health costs behind the perfect physique, and the pressure social media adds to chase unrealistic ideals.

This episode isn’t about fearing exercise, it’s about awareness so you can make informed decisions without the hype and noise that social media 'experts' use to obscure the facts.

Exercise will always be one of the best medicines we have when approached with balance, rest, and variety.

• Overtraining is a dose problem: persistent fatigue, mood changes, sleep and performance dips mean “back off and recover,” not “push harder.”
• Static stretching alone doesn’t reduce injury risk; do a gradual, sport-specific warm-up and add strength work.
• Early single-sport specialisation raises overuse-injury risk; multi-sport variety builds robust, adaptable athletes.
• Aesthetics-driven bodybuilding and PEDs carry real health risks; pursue strength, function, and longevity instead.
• If exercise feels compulsive or harms relationships, that’s a red flag, but support is available and effective.

Stretching & injury Thacker SB et al. Med Sci Sports Exerc. 2004 — https://pubmed.ncbi.nlm.nih.gov/15076777/

Overtraining consensus: Meeusen R et al. Med Sci Sports Exerc. 2013 — https://pubmed.ncbi.nlm.nih.gov/23247672/

Exercise addiction / over-exercising support (Mind): https://www.mind.org.uk/information-support/tips-for-everyday-living/physical-activity-exercise-and-mental-health/over-exercising-and-exercise-addiction/

Early sport specialisation: Jayanthi N et al. Sports Health 2019 — https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6805065/

PEDs / anabolic steroid misuse: https://nida.nih.gov/research-topics/anabolic-steroids#types

Please note that we do not have any affiliation with the gyms or PTs listed but we do have real-life experience of how good they are hence the recommendations.

As always, do your own research.

Gyms & studios

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 worry if you are allergic to “exercise”; awareness is the first step, and movement in any form still counts.

We then explore cardio which can vary from brisk walks and running to racket and team sports also taking a look at very competitive formats like CrossFit & Hyrox, which are designed to push people to their limits. Nothing wrong with that but it's really important that participants prioritise excellent technique as well as their recovery after training.

Clare opens up about the aesthetics culture and why chasing the Love Island/ fitfluencer “look” can backfire for your mental health, while Bob separates body-building symmetry for show from fitness for life.

You’ll also hear how mind–body options like yoga, Pilates, tai chi and dance involve syncing breath, balance and focus to lower stress and improve coordination.

Finally, we dive into functional strength, looking at the benefits of exercises like squats, step-ups, carries, and overhead press training that map directly to real life where you are carrying shopping, using stairs, getting down to the floor, and back up. For women in midlife (and men too), strength work helps protect bone and muscle so you can keep doing what you love regardless of how old you are.

The Bottom line: pick an activity you enjoy and regardless of how (un)fit you are, start small, build from there, and be consistent.

Remember: Exercise is movement medicine and the best form of exercise is the one that you actually do.

More information

You can find out more about NEAT in this episode of our podcast: https://youtu.be/fpv3dqWOgUY

If you want to find a sport that you like but have no idea where to start, this quiz is for you: https://www.bbc.co.uk/news/uk-28062001

• NEAT matters: doing a bit more than your usual daily movement will support your health and energy.
• Cardio: brisk walking, cycling, running, racket and team sports like football all count.
• Mind–body for calm: yoga/tai chi/Pilates/dance will boost your balance and mood.
• Train for life: functional strength helps to make your everyday tasks easier.
• Ageing well: strength training supports bone, muscle 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 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.

Together, we look at what happens when you stop moving, why a little is better than nothing, and how ageing doesn’t have to mean slowing down.

You’ll also hear why the World Health Organisation's “150 minutes exercise a week” isn’t a magic rule and small, regular bursts of movement can still make a huge difference. Bob talks about the simple balance and strength routines he’s seen transform the health and confidence in older adults’, while Clare explores how group exercise builds connection, motivation, and self-esteem.

Don’t worry if you’re starting from zero as awareness really is the first step. Your body and brain are designed to move, and it’s never too late to start.

• Forget the stopwatch — every bit of movement counts.
• Exercise boosts mood, sleep, and focus through natural feel-good chemicals.
• Movement keeps joints lubricated and muscles strong — use it or lose it!
• Being active with others builds confidence and connection.
• It’s never too late — even small steps can make a big difference.

Helpful resources

You can find out about your Autonomic nervous system here https://youtu.be/WUesY4Zx6oM

This newsletter covers all you need to know about sleep including REM sleep https://mailchi.mp/e84e2081df34/hey-show-that-you-care-6226393

If you are not sure what BDNF is and it's effect on the brain this podcast will help https://www.youtube.com/watch?v=FmRaS3O1v2U&t=10s

You will find a good explanation of the Otago exercise program here https://www.physio-pedia.com/Otago_Exercise_Programme

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