Pain has a timeline.
So does getting out of it.
Everything we teach our patients in clinic — the pain science, the rehab, the lifestyle work — in a follow-along course. Watch this first, then pick the one that matches how long you've been in pain.
Built by Gareth Cox M(Ost) and Stephen Osborne DC, co-owners of Cardiff Pain & Performance Clinic, Llandaff.
Why pain sticks around
Most people get stuck in the same four-step loop.
It is not a willpower problem and it is not in your head. Once you can see the pattern, you can interrupt it.
Something hurts
An injury, a flare, or pain that arrives with no obvious cause at all.
You back off
Rest, guarding, avoiding movement. It helps for a few days, then stops helping.
You look for answers
A scan finds "degeneration" or "wear and tear". The words land badly. Now you are more careful still.
The volume goes up
Less movement, more sensitivity, more fear. The pain now outlasts the original problem.
What's inside
Every week. Every lesson. Nothing hidden.
Each week builds on the last, so you always know what you are working on and why.
Week 01Introduction
- Introduction
- Why do I have acute pain?
- How will we get you better?
- How can we be confident we can get you better?
- How long will it take to get better?
Week 02Acute Pain — The Details
- Inflammation and healing
- Should I rest?
- Diet & nutrition
- Sleep
- Red light therapy
- Stress
- Movement
Week 03Is the Healing Done?
- Structural healing
- Neurological healing
- Emotional healing
- Returning to activity — physical pacing
- Conclusion
Week 04Movement
- Introduction
- Movement self-assessment
- Movement classes & exercises
- Neurology of movement
- Fear of movement
- Movement vs stretching
Week 05Strength & Rehab
- Introduction
- Strength exercises
Week 01Introduction
- Introduction
- Why do I have chronic pain?
- How will we get you better?
- How can we be confident we can get you better?
- How long will it take to get better?
- Should I just rest?
Week 02Understanding Pain
- Resources
- The 4 parts to chronic pain
- Why does pain continue after the injury has healed?
- Why do we feel pain in different areas?
- Problem vs compensation
Week 03Our Approach
- Muscle testing & sensitivity
- Visualisation, challenges & testing
- What milestones do I need to reach?
Week 04Reframing Pain
- Pain reframing
- Somatic tracking
Week 05Lifestyle Factors
- Diet
- Sleep
- Breathing
- Systemic inflammation
- Stress
Week 06Movement & Pain
- Graded exposure & pacing
- Fear of movement
- Stretching vs movement
- Regional rehab routines
Week 07Integrated Movement
- Body check-in
- Movement check-in & classes
Week 08Survivorship of Chronic Pain
- Survivorship of pain
- Pain flare-ups
- Emotional pacing & returning to activity
Week 09Strength & Rehab
- Strength routines
Week 10Prevention of Future Pain
- How to prevent pain happening again
- Conclusion
Choose your course
Which one is mine?
Three months is the line. Tell us which side you're on and we'll point you at the right one.
How long have you had this pain?
Three months is where pain stops being a healing problem and starts being a learning problem. Right on the line? Choose the chronic course.
Pain for less than 3 months
Acute Pain
5 weeks · 25 lessons
lifetime access
- All 5 weeks, 25 lessons
- Inflammation & healing
- Movement self-assessment & classes
- Strength & rehab exercises
- Re-watch as often as you like, forever
- 7-day money-back guarantee
Pain for more than 3 months
Chronic Pain
10 weeks · 33 lessons
lifetime access
- All 10 weeks, 33 lessons
- Pain reframing & somatic tracking
- Graded exposure, pacing & fear of movement
- Regional rehab & strength programmes
- Flare-up management & survivorship
- 7-day money-back guarantee
Already enrolled? Sign in to Acute · Sign in to Chronic
Not for you? Tell us within 7 days and we'll refund you in full.
You have 7 days from purchase — enough to work through the whole of week one and see how it lands. If you decide it isn't for you, email us and we will refund 100% of what you paid — no forms, no argument, and you do not have to justify it. This sits on top of your statutory rights, not instead of them.
Who's behind it
A real clinic in Cardiff.
These courses are all the information we give our in-person patients, distilled into an easy-to-follow format — with all the rehab and the work needed to move you towards a pain-free life. This is exactly the process we take people through in clinic.
We've been lucky enough to help over 7,000 people become pain free at our South Wales clinic.
What our patients say.
"Fantastic. Knowledgeable friendly service which has really helped with back issues I've had for years which even invasive medical treatment couldn't resolve. Highly recommended."
"These guys are true professionals and so knowledgeable. They have helped me after years of struggling with severe neurological and mechanical spine issues. I have travelled whole Europe to see them. I couldn't recommend them more."
"Always blown away with Steve's explanations as well as treatments. He's helped my back and helping my daughter to improve her sports performance. Would highly recommend him!"
Read the real stories
Hundreds more reviews from people we've treated at the clinic — the same process this course takes you through.
See our Google reviews →Reviews shown are of treatment at the clinic and are published on Google. Individual results vary; nothing here is a promise of a particular outcome. Been treated by us or taken a course? Leave a Google review.
Before you buy
Questions we get asked.
Which course should I take?
I've been told I have degeneration, arthritis or changes on my MRI. Is this still for me?
Does it matter where my pain is?
Do I need to be a patient at the clinic?
How long do I have access?
What if it isn't what I expected?
Is this a replacement for seeing a clinician?
Start this week
You already know waiting hasn't worked.
One payment, yours to keep, and 7 days to change your mind.