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.

• 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.

💡 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

👉 Learn more about Bob and his osteopathy journey: https://bit.ly/BobsOsteoStory

👉 Discover how Louise makes the complex simple: https://bit.ly/LouiseGordon

📩 Sign up for the monthly Pain Free Living newsletter: https://bit.ly/PFL_newsletter_signup

📱 Follow Bob on socials: https://linktr.ee/Painfreeliving

We’re here every week to help you live — and move — pain free!

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.

• 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/

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

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 that movement, not position, is key.

The episode dives into ergonomics, remote working, and the challenges of hot desking, especially for those with neurodiverse needs. Clare adds insight into how our environment, lighting, noise, and sense of personal space can all impact both posture and mental health. They also share practical advice for making your workstation work for you, whether you're in the office or working from home.

This one goes into detail on how small changes can make a big difference, together with a reminder that being comfortable in your own body isn’t about perfection but being good enough.

• There’s no perfect posture — it’s about not staying in one position for too long.
• Your workstation should be designed to fit you, not the “average person.”
• Ergonomic furniture is optional, well-set-up furniture is essential — regular movement is key.
• Taking regular breaks for as little as 5 minutes can be enough to reset posture, reduce muscle and joint pain, and boost your focus.
• Neurodiverse individuals may benefit from tailored environments and tools like noise-dampening earbuds.

Links & Further Reading

🎥Loop Earplugs review https://www.youtube.com/watch?v=JosCM9U4rFQ

📚 More on posture https://mailchi.mp/8b228eea9835/hey-show-that-you-care-6253846

A bit more about Bob and Clare

🌿 Find out more about Clare’s therapy work: clareelsby.com

📖 Read Bob’s story and why he became an osteopath: bit.ly/BobsOsteoStory

📨 Sign up for Bob’s popular Pain Free Living newsletter: bit.ly/PFL_newsletter_signup

📱 Follow Bob on social media and podcast updates: linktr.ee/Painfreeliving