『Pain Free Living』のカバーアート

Pain Free Living

Pain Free Living

著者： Bob Allen
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Welcome to the Pain Free Living channel — I’m Bob Allen, an osteopath treating pain since 2008, covering everything from back and neck pain to headaches, fibromyalgia, stress-related tension, and movement anxiety. While I know a lot about physical therapy, mental health is not my area of expertise, so I am working with Clare Elsby, an experienced Therapy coach who will cover that side of your wellbeing. We look at a range of topics, including the way your nervous system works, how to manage stress, why everyday habits affect your pain, and how simple movement (not gym-floor torture!) and self-regulation can help you feel and function better. If you want evidence-based advice, real-life explanations and practical steps to move with confidence, hit subscribe and start your Pain Free Living journey. #UnderstandingYourPain #PainEducationExperts #MovementMatters #PainFreeStrategies #StressAndPainCopyright 2026 Bob Allen 衛生・健康的な生活 身体的病い・疾患
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  • S3 Ep 6 - Can Your Boss Make Your Back Pain Worse?

    S3 Ep 6 - Can Your Boss Make Your Back Pain Worse?
    2026/05/13

    In this episode of the Pain Free Living Podcast, osteopath Bob Allen and positive psychology coach Clare revisit low back pain, but with a twist.

    This time, we’re asking: can your boss, your job, or your workplace stress make your back pain feel worse?

    You’ll find out why pain doesn’t happen in isolation. Stress, poor work relationships, long commutes, desk setups, pressure, anxiety and burnout can all affect your nervous system. When your nervous system is already on high alert, your body can become more sensitive to pain.

    Bob explains how your sympathetic nervous system which is all about “fight, flight, freeze or fawn”, can lead to increased muscle tension, headaches, neck pain and low back pain.

    Clare explores the psychological side of things covering workplace politics, poor management, feeling trapped, and the importance of support, boundaries and choice.

    Don’t worry this episode isn’t saying you have to immediately quit your job and run off into the sunset. It's about making you aware of how your work can affect your physical and mental health.

    You’ll learn small, practical ways to calm your nervous system by moving more during the day, asking for support, and recognising when your workplace may be affecting both your physical and mental health.

    5 key takeaways
    • Low back pain can be influenced by stress, not just injury.
    • A difficult boss or toxic workplace can keep your nervous system on high alert.
    • Movement doesn’t have to mean gym torture and even a short walk can make a difference to your stress levels.
    • Workplace support in the form of HR, Employee Assistance Programme (EAP) or trusted colleagues can make a difference.
    • You may have more choice than you think, even if change feels scary.

    Helpful resources
    • HSE guidance on workplace stress and employer responsibilities - https://www.hse.gov.uk/stress/
    • Acas guidance on managing work-related stress - https://www.acas.org.uk/managing-work-related-stress
    • NICE guideline on low back pain and sciatica - https://www.nice.org.uk/guidance/ng59

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

    📌 About Your Hosts

    Bob Allen - Osteopath helping you understand and overcome pain with clear, practical advice 👉 https://bit.ly/BobsOsteoStory

    Clare Elsby - Positive psychology coach and therapist specialising in mindset, behaviour, and neurodiversity 👉 https://www.clareelsby.com/

    📌 Socials

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

    🌐 More content & socials: https://linktr.ee/Painfreeliving
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    11 分
  • S3 Ep 5 - Why Your Pain Can Feel Worse Around People (And Better At Home)

    S3 Ep 5 - Why Your Pain Can Feel Worse Around People (And Better At Home)
    2026/03/24
    If you have a pain problem, have you ever noticed how it can feel less 'painful' when you’re at home, but flares up when you have to go out, whether it's to work, a social event, or just a quick trip to the shops?Bob Allen (osteopath) and Clare Elsby (positive psychology coach and therapist) are back to help you understand something that can feel confusing and often worrying.In this episode, you’ll find out how your nervous system responds not just to your body, but to your environment too.Drawing on years of clinical experience, Bob explains how pain is not just about what’s happening in your body, but how your brain interprets your environment.When you’re in a familiar, safe space, whether that's at home or your favourite cafe, your system shifts into “relax, rest and recover” mode. If, on the other hand, you’re out in a busy shop, a hectic social situation, or unfamiliar surroundings, your system can become more alert, more protective… and this can make you more sensitive to pain.Don’t worry, as this is a normal, human response.Clare explores the psychological side of things, including social pressure, anxiety, and sensory overload. You’ll also hear how this can be amplified in neurodivergent individuals, where “masking” and trying to fit in can become emotionally and physically draining.Bob brings it back to what this means for your pain, explaining why conditions like fibromyalgia, chronic fatigue, or invisible disabilities can feel worse in public, even when nothing “physical” has changed.This episode isn’t just about pain, it’s about understanding yourself and being more aware of what might be going on with others.Whether you are neurotypical or neurodivergent, when you understand how and why your environment can affect your pain, it becomes far more manageable and a lot less frightening. This is particularly relevant if you live with chronic pain, fibromyalgia, or an invisible illness.If this resonates with you, share it with someone who might be experiencing the same thing, especially if their pain isn’t always visible.🔑 5 Key TakeawaysYour pain is influenced by your environment, not just what's going on with your body.Feeling safe can reduce your sensitivity to pain as your body shifts into a more parasympathetic (“rest and recover”) stateSocial stress, noise, and unpredictability can increase pain levelsNeurodivergence and “masking” can amplify fatigue, tension, and pain"Invisible" conditions are real and deserve understanding, not judgement🔗 Helpful ResourcesNHS overview of chronic pain – https://www.nhs.uk/conditions/chronic-pain/NHS guide to fibromyalgia – https://www.nhs.uk/conditions/fibromyalgia/Fibromyalgia: A Medical Review 2025 - https://www.clinexprheumatol.org/abstract.asp?a=22545What is neurodiversity? – https://www.youtube.com/watch?v=6IxnY-fHTe0 📌 About Your HostsBob AllenOsteopath helping you understand and overcome pain with clear, practical advice 👉 https://bit.ly/BobsOsteoStoryClare ElsbyPositive psychology coach and therapist specialising in mindset, behaviour, and neurodiversity👉 https://www.clareelsby.com/📌 Socials📩 Newsletter: https://bit.ly/PFL_newsletter_signup🌐 More content & socials: https://linktr.ee/Painfreeliving⚠️ DisclaimerThis 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.
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    17 分
  • S3 Ep 4 - Why Your Pain Improves on Holiday (Stress & Your Nervous System Explained)

    S3 Ep 4 - Why Your Pain Improves on Holiday (Stress & Your Nervous System Explained)
    2026/03/10

    In this episode of the Pain Free Living Podcast, osteopath Bob Allen and positive psychology coach Clare Elsby explore a question many people notice but rarely understand:

    Why does your pain often improve when you go on holiday?

    If you live with persistent pain, you might recognise this pattern. Your back, neck, or joints feel worse during busy work periods, yet a few days away from the office and things suddenly start to ease.

    In this episode, Bob explains how your nervous system plays a huge role in how pain is experienced. Your body constantly balances between two key systems: the sympathetic nervous system (your “fight-flight-freeze-fawn” response) and the parasympathetic nervous system (your “rest, digest and recover” state).

    Modern life keeps many of us stuck in a constant state of alert, whether we are commuting, emailing, dealing with deadlines, phones, or doom-scrolling on social media.

    Over time, this can increase nervous system sensitivity, which can make your current pain feel worse.

    You’ll find out why stepping away from daily stress, even temporarily, allows your nervous system to settle. When that happens, your body often becomes less sensitive to pain signals, helping symptoms improve.

    Clare also explores something many people struggle with: the guilt of resting. For some of us, doing nothing can actually feel uncomfortable. But learning to rest, whether that’s on a beach, walking in nature, or simply switching off your devices, can be an important part of de-stressing and recovery.

    So if your pain improves when you take time off, don’t worry, you’re not imagining it.

    Understanding how stress, rest, and the nervous system interact is often the first step toward managing your pain more effectively.

    Key Takeaways

    • Your nervous system plays a major role in how you experience pain

    • Chronic stress can increase nervous system sensitivity and amplify your pain

    • Holidays reduce stress and activate your body’s rest-and-recover systems

    • Many people feel guilty about resting, but recovery requires it

    • Finding the right balance between activity and rest helps improve long-term pain management

    Helpful Resources

    • Your beginner's guide to the nervous system – https://youtu.be/WUesY4Zx6oM

    • Ideas to help regulate your nervous system – https://youtu.be/p74SikmjsZs

    • The important benefits of breathing well – https://youtu.be/QV3l6HrkCY4

    About the Hosts

    Bob Allen is an osteopath who has been helping people understand and manage their pain since 2008. Through the Pain Free Living podcast, he shares clear, practical insights to help you move better and live with less pain.

    Clare Elsby is a therapist and positive psychology coach who helps people understand how mindset, emotions, and behaviour influence wellbeing and recovery.

    Learn More

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

    Clare Elsby: https://www.clareelsby.com/

    Sign up for the Pain Free Living monthly 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. Always seek qualified healthcare advice if you are in pain, have new or worsening symptoms, or any concerns about your health before starting exercise or self-care routines.
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    12 分
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