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 #StressAndPain
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In this short episode, Bob Allen, osteopath, and Clare Elsby, therapist and coach, pause to celebrate the Pain Free Living Podcast's first birthday.
What began as a small, slightly nerve-wracking project has grown into something global. Over the past year, the podcast has reached over 150 YouTube subscribers spread across the world, including listeners in Brazil, China, Laos, and Kazakhstan.
On the audio side, there have been more than 1,600 downloads, with listeners in the UK, United States, Australia, and Japan, to name just a few.
While the numbers aren't massive (yet), we looked at what those figures really represent to us and that is people like you looking for calm, jargon-free explanations about your body, particularly when pain or uncertainty feels overwhelming.
One interesting pattern we’ve noticed is how viewers and listeners engage the podcast differently.
On YouTube, the most popular episode has been Season 2, Episode 3 – Osteopathy and Therapy Coaching Demystified, while the most listened-to audio episode is Season 1, Episode 4 – Strength and Balance.
Same podcast, different formats, different preferences.
We would love to know why there is a difference, so if you are a committed audio or visual kind of person, our big question is why?
This episode is a short, heartfelt thank you to all and a commitment from us to keep the conversations clear, honest, and human.
Stay tuned as the first episode of Season 3 will be dropping next week, and we hope you like it.
HUGE THANKS to the team, you never see but make mine and Clare's podcasting lives much easier, namely Ash McKenzie (producer extraordinaire and much more) and Jennifer Herbert (VA Supreme).
If you need a producer email learngrow999@gmail.com and if you need an excellent VA, here ya go jen@jenorganisesthings.com
S2 Ep 14 - AI in Healthcare (Part 3): Where AI Can Actually Help
Season 2 · Episode 14
Tuesday, January 20, 2026 • Duration 16:54
In this episode, Bob Allen, osteopath and movement specialist, and Clare Elsby, therapy coach, conclude their three-part series on AI in healthcare by focusing on its real-world benefits.
You’ll find out why AI works best not as a replacement for clinicians or therapists, but as assistive intelligence, where it supports good decision-making, improves access, and frees up time for us humans to provide better support.
From Bob’s osteopathic perspective, AI is particularly useful for triage and structured case history taking. These repetitive but essential questions can be handled efficiently by AI, allowing clinicians to focus on hands-on assessment, clinical reasoning, and nuance.
Bob also explains how AI can support movement analysis, exercise tracking, progression, and even gamification to help people stay engaged with their rehab long after their pain has settled.
AI also shows promise in medical diagnostics, where pattern recognition matters. In areas such as imaging and pathology, AI systems are already being used to help detect subtle changes linked to cancers and other serious conditions, sometimes spotting patterns earlier than the human eye or ear. Used correctly, this kind of support can improve early detection while still relying on clinicians to interpret results and make final decisions.
Clare applies her therapy and coaching lens, highlighting that empathy, emotional safety, and trauma-aware care remain human skills. Where AI shines is between sessions, supporting journaling, mood tracking, and identifying patterns and triggers.
Don’t worry if this feels unfamiliar; awareness is the first step, and these tools can help people notice what they might otherwise miss.
AI should always involve human oversight, clear boundaries, and ethical use. When used well, it can extend care without losing what makes healthcare human.
If you found this helpful, subscribe to the Pain Free Living Podcast for practical, evidence-based conversations about pain, movement, and modern healthcare.
5 Key TakeawaysHelpful ResourcesFind out more about us and stay connectedStandard Disclaimer
S2 Ep 5 - Why Exercise is Movement Medicine
Season 2 · Episode 5
Tuesday, October 21, 2025 • Duration 20:35
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.
5 Key Takeaways
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
S2 Ep 4 - Choosing the Right Osteopath and/ or Therapy Coach (Without the Guesswork)
Season 2 · Episode 4
Tuesday, October 14, 2025 • Duration 21:36
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 on the day. She also covers why consistency, whether weekly or fortnightly, helps build momentum and trust. There’s often a little “homework” between sessions, just like Bob’s exercise plans, but don’t worry, it’s all about helping you to make progress when you leave your session.
Bob shares the physical therapy perspective, including why results should be reviewed every session, and what to do if things aren’t improving. If a therapist keeps repeating the same approach without change, it’s perfectly okay to ask questions or seek another opinion.
We also explore how to check credentials and understand regulation: osteopaths, physios, and chiropractors are all professionally regulated, but coaching is not, so look for experience, whether or not they are supervised, and evidence of continued professional development (CPD).
You’ll also learn why clear communication beats jargon, and how rapport and trust will make your therapy more effective.
By the end of this episode, you’ll know how to research smartly, read reviews sensibly, and choose a practitioner who listens, explains clearly, and helps you make real, lasting progress.
What Next
If this episode helped you see physical therapy or mental health support in a new light, follow the show, share it with a friend, and subscribe to the newsletter for extra tools between episodes.
S2 Ep 3 - Osteopathy and therapy coaching demystified - mind or body?
Season 2 · Episode 3
Tuesday, October 7, 2025 • Duration 17:16
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 .
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S2 Ep2 - Osteopathy & Therapy coaching: Mind and Body care
Season 2 · Episode 2
Tuesday, September 30, 2025 • Duration 27:05
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.
Season 2 Ep 1 - The Pain Free Living podcast is back and this time it's personal...
Season 2 · Episode 1
Wednesday, September 24, 2025 • Duration 14:21
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.
5 Key Takeaways
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.
Ep 29 - The Art of Living Without Pain: Highlights from Season 1
Episode 29
Wednesday, September 17, 2025 • Duration 17:37
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.
6 Key Takeaways
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.
Ep 28 - The Real Benefits of Exercise and why it's never too late to start!
Episode 28
Wednesday, August 6, 2025 • Duration 24:24
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.
🔑 5 Key Takeaways
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.
Ep 27 - Understanding Lower Back Pain — What You Really Need to Know
Episode 27
Tuesday, July 29, 2025 • Duration 21:13
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.
🔑 Key Takeaways:
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/
AI works best as assistive intelligence, not a replacement for people
Triage, admin, and documentation are strong, safe use-cases
AI-supported diagnostics can aid earlier detection of serious disease
Exercise tracking and progression improve long-term rehab adherence
Empathy, ethics, and human judgment remain essential
Finch is a self-care app and you can find out more here https://finchcare.com/
AI-assisted diagnostics for heart conditions https://www.bhf.org.uk/informationsupport/heart-matters-magazine/research/ai-healthcare
😎 Learn more about Bob’s story: https://bit.ly/BobsOsteoStory
📰 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
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!
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
💡 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
We’re here every week to help you live — and move — pain free!
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
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