Four simple home hip-strengthening exercises to build glute strength, improve hip stability and support people with hip, knee and lower back pain.

Evidence-informed rotator cuff and shoulder exercises for building 3D strength through rotation and stabilisation, with simple progressions for shoulder, neck and upper-back pain.

Could weakness in the muscles that control hip and shoulder rotation contribute to pain elsewhere? I explore 33 studies linking ‘3D muscle’ function with neck, shoulder, back, hip and knee pain and explain what the evidence to date suggests.

Can you be strong in the gym but still lack strength where you need it? Introducing 3D strength: my theory about overlooked hip and shoulder muscle weakness, why one side may be weaker, and how this could contribute to neck, shoulder, back, hip and knee pain.

Is persistent pain a blessing or a curse? The answer depends on something we cannot yet see: the rest of the story. Drawing on an ancient Taoist parable, this article explores uncertainty, suffering and why today’s pain does not have to define tomorrow.

Believing your neck is fragile can make pain feel more threatening and movement feel dangerous. But serious structural neck injuries usually require substantial force, speed, compression or trauma. Everyday movements like turning your head, sleeping awkwardly, looking down at your phone or exercising are very different. This blog explains why the neck is stronger than many people think, and why understanding that can help people move with more confidence.

The term “slipped disc” makes the spine sound fragile, unstable and vulnerable. But discs do not slip in and out like hockey pucks. They are strong, adaptable structures designed to tolerate load. This article explores why language matters in back pain, how threatening explanations can increase fear, and why better words can help people feel safer, move more confidently and understand their pain more accurately.

Most people with persistent pain reach a point where they feel they’ve tried everything. When nothing works, acceptance can feel like the only option. But what if the problem isn’t that nothing works, it's that the right things haven’t been tried yet? This article explores when acceptance helps… and when it risks becoming learned helplessness.

The biopsychosocial model offers a more complete way to understand pain. While the biomedical model focuses on tissues, it often falls short in persistent pain. This article breaks down how biological, psychological, and social factors interact to shape pain, why structure alone doesn’t explain everything, and how you can start identifying what drives your own symptoms using a simple, practical approach.

Last week our review (A Systematic Review and Meta-Analysis Examining the Effect of Mindfulness Based Stress Reduction on Pain Severity and Quality of Life in People Living With Fibromyalgia) was published in the European Journal of Pain! This blog summarises: What we asked; how we tried to answer our question; what mindfulness based stress reduction (MBSR) is; what pain catastrophising is; what the findings were in a nutshell; and whether the findings apply to you.

Empathy is often treated as a soft skill in pain care. The evidence suggests otherwise. A large 2024 study found that higher clinician empathy was associated with lower pain, less disability, and better quality of life over 12 months. Research also shows that validation strengthens engagement more effectively than immediate advice. In persistent pain rehabilitation, empathy may not just feel supportive, it may shape outcomes.

Do you believe you can influence your pain, or that it simply happens to you? This belief, known as locus of control, quietly shapes recovery in persistent pain. Research suggests that people with a stronger internal locus of control report lower pain, less disability, and better treatment outcomes. Recovery is not just about tissues. It is about agency. And agency can change biology.

Is chronic pain after 50 inevitable? A 10-year study tracking 2,631 adults who were pain-free at baseline suggests not. Weekly vigorous activity reduced the risk of developing chronic pain by 26%. Surprisingly, cultural engagement — museums, concerts, theatre — reduced risk by 25%. Moderate exercise didn’t show the same effect. Preventing pain may be about building physical and emotional resilience, not just “staying active.”

In healthcare, we are often told to treat others as we would like to be treated. The Platinum Rule improves on this by reminding us to consider what the other person actually wants. But what if these two principles are not in competition? In persistent pain care, ethical practice may depend less on following rules and more on loosening the assumptions we identify with. When understanding deepens, the Golden and Platinum Rules begin to converge.

The Golden Rule has long guided healthcare practice, but good intentions do not always translate into good care. Drawing on Harvey Max Chochinov’s Platinum Rule editorial, this article explores why dignity, listening, and patient-centred care matter, especially in persistent pain and long-term conditions.

Pacing doesn’t mean stopping. It means stopping before your system runs empty. When understood properly, pacing can reduce pain and help you do more — not less — over time.

Persistent pain labels can feel confusing, dismissive, or even frightening. Terms like primary pain, secondary pain, or “your scans are normal” often leave people questioning whether their pain is being taken seriously. This article explains the difference between primary and secondary persistent pain using modern pain science, helping you understand what these terms really mean and why clarity matters for recovery.

Post-traumatic growth doesn’t always appear with time - it happens when certain conditions are in place after crisis. Research shows growth is more likely when you process the “why” and “what now,” connect with people who get it, use flexible coping, take meaningful action, and allow progress to unfold over time. Here are five science-backed ways to maximise your chances of growing after trauma.

When you stub your toe, swearing might do more than vent frustration—it can actually raise your pain tolerance. A Keele University study found real swear words boosted endurance by over 30%, while made-up ones like “fouch” and “twizpipe” had no effect. Why this happens is still a mystery. What’s clear is that real swearing helps us push through pain in ways scientists are only beginning to understand.

Topaz lived with back pain for 14 years after a horse-riding accident. At its worst, her pain reached 9/10, affecting her work and hobbies. Through a tailored rehab programme focused on strengthening, pain education, and gradual return to activity, she reduced her pain, stopped medication, and even hit her first home run in softball. Today, her back pain has completely resolved, showing recovery is possible even after years of suffering.