Unpacking Pain

Holly Osborne and Megan Steele
  • 0.0 (0)
  • MEDICINE

Unpacking Pain is a podcast about chronic pain - what causes it, how it affects our lives, and what we can do about it. Hosted by a pain scientist and a pain sufferer, it blends evidence-based science with lived experience to offer support, education, and empowerment. If you’ve ever felt unseen in your pain journey, know that you are not alone. Join us on Unpacking Pain as we peel back the layers of the chronic pain experience - where science meets story, and where knowledge opens doors to healing. Each week, Dr. Megan Steele, PT, DPT, PhD(c), and Holly Osborne, a chronic pain sufferer, sit down to explore the “three-legged stool” of chronic pain: the biological, psychological, and social. Together they demystify the science, share personal stories, and engage in candid conversations about the mind-body connection, treatment approaches, and the realities of living with and managing pain. What makes Unpacking Pain different is its unique yin-yang approach: Megan brings deep expertise in pain research and clinical practice, while Holly offers the raw honesty of 26 years of lived experience navigating chronic pain. Together, they create a space that is empathetic, candid, and enlightening. Topics include: - The neuroscience of pain and why it isn’t “all in your head” - Evidence-based pain management strategies that work in daily life - Practical strategies for coping and thriving with chronic pain - How stress, trauma, and emotions shape our pain journey - Stories of resilience, breakthroughs, and hope Whether you are living with chronic pain, supporting someone who is, or working as a health professional, this podcast offers insights that validate, educate, and inspire. Our goal is not just to explain chronic pain but to reframe it - making room for understanding, empowerment, and possibility. Your voice matters, we would love for you to send us your questions or share your story with us at unpackingpain@gmail.com. Together we can shed light on the realities of chronic pain, unpack the issues, and discover new ways forward. https://unpackingpainpodcast.com

Episodes

  1. Unpacking: How Social Factors Shape Chronic Pain Journeys

    3D AGO

    Unpacking: How Social Factors Shape Chronic Pain Journeys

    Why do two people with the same injury have completely different pain journeys - and what does a zip code have to do with it? Today we dig into the often-overlooked social side of persistent pain: the way income, work conditions, food access, relationships, and even cultural expectations can ramp pain up or help dial it down. Dr. Megan and Holly explore how: Socioeconomic status and access to care change the way pain shows up and sticks aroundFood deserts, chronic stress, and unstable housing contribute to inflammation and nervous system sensitizationSocial support, community, and a sense of belonging act as real “medicine” for the brainWork satisfaction, toxic bosses, and job insecurity influence chronic low back pain and recoverySimple practices - like visualization, “spoon” or gas-tank metaphors, and clearer communication with friends, partners, and coworkers - can make it easier to live your life while living with pain You’ll come away with language to explain your limits to others, new ways to think about your own pain story, and practical, low-cost tools for building more safety, connection, and support into your everyday life Links to interesting things from this episode: Dr. Megan’s Instagram“Integrating multidimensional data analytics for precision diagnosis of chronic low back pain”“Navigating the biopsychosocial landscape: A systematic review on the association between social support and chronic pain”“Radical Acceptance: Embracing Your Life With the Heart of a Buddha” by Tara BrachÉtoile

    58 min
  2. Unpacking: The Emotional Burden of Chronic Pain

    FEB 9

    Unpacking: The Emotional Burden of Chronic Pain

    What if the pain you feel long after an injury has “healed” isn’t a sign that your body is broken, but that your nervous system is stuck in protection mode? Dr. Megan and Holly break down what’s happening in the brain and body when pain lingers, scans look “normal,” and daily life starts to shrink. They explore how chronic pain and emotions are tightly linked, and why anxiety, depression, shame, and even hyper-empathy so often travel with long-term pain. You’ll hear about the shift from acute to chronic pain, how the brain’s “pain map” can smudge and spread, and why pain can move around the body even when there’s no clear structural damage. They unpack the boom-and-bust cycle of pushing hard on “good” days and crashing afterward, the heavy toll of masking and “performing okay” for others, and how shame and hopelessness can quietly take root alongside physical symptoms. Most importantly, Dr. Megan offers practical, science-backed ways to begin lightening the emotional load of chronic pain: Understanding functional vs. structural pain and why that distinction matters for your recoveryRecognizing how anxiety and depression can amplify pain - without blaming yourselfUsing small, realistic goals to build evidence that pain and depression are “lying” about what’s possibleReframing flare-ups as part of a non-linear healing path rather than proof of failureLeveraging simple tools like movement, breath work, and gratitude to gently retrain the brain If you’ve ever felt like your scans are “fine” but your life is not, or wondered whether your emotional struggle around pain really “counts,” this conversation offers clarity, validation, and a grounded sense of hope that change is still possible. Links to interesting things from this episode: “No Mud, No Lotus: The Art of Transforming Suffering” by Thich Nhat Hanh

    54 min
  3. Unpacking: The Psychology of Pain

    FEB 2

    Unpacking: The Psychology of Pain

    Why does chronic pain spread from one area of your body to another? And why does it often feel worse at night when you're trying to sleep? When pain persists for months or years, your nervous system doesn't just stay the same - it changes. Your nerves lose their protective coating, your spinal cord becomes more sensitized, and your brain actually develops structural changes that keep you locked in a cycle of protection and threat detection. Dr. Megan Steele walks you through the biological transformations happening in your body when pain becomes chronic, from peripheral nerve changes to decreased gray matter in areas responsible for memory and executive function. But here's where it gets counterintuitive: the path forward might involve turning toward your pain rather than away from it. Dr. Steele explains why constantly trying to ignore or push through pain can actually make it worse, and introduces somatic tracking as a way to bring subconscious protective mechanisms into conscious awareness. You'll learn why women are 70% more likely to experience chronic pain, how hormones play a role, and why your nervous system is wired for sameness - even when that sameness includes dysfunction. Holly shares her own experience of building an identity around pain and the fear that comes with imagining life without it. Together, they explore how life shrinks when pain takes over, and how it can expand again through small, graded steps that feel safe to your nervous system. If you've ever felt like your pain has a mind of its own, this conversation will help you understand what's actually happening in your body and brain - and why there's still hope for change.

    52 min
  4. Unpacking: The Podcast

    FEB 2 · BONUS

    Unpacking: The Podcast

    What happens when a pain researcher teams up with someone who’s lived with chronic pain for decades? In this bonus conversation, meet the voices behind Unpacking Pain. Dr. Megan Steele, a physical therapist and pain science researcher, explains why evidence-based guidance is still hard to find and what the data actually says. Holly Osborne shares the lived experience side - what helped, what didn’t, and how to keep going when progress stalls. Together, they lay out why they started the show and how they hope to serve you. Listen to learn: How research and real life fit together to make sense of persistent painWhat you can expect from future episodes: clear explanations, practical tools, and steady encouragementSimple ways to become a better observer of your pain and talk about it with your care team and your circleHow to plug into a community that understands the invisible parts of this journey

    12 min
  5. Unpacking: Pain

    FEB 2

    Unpacking: Pain

    Why does a system designed to protect us sometimes keep the alarm blaring long after the danger has passed? Chronic pain isn’t just about damaged tissue. Dr. Megan and Holly break down how the body’s warning system can stay on high alert and why understanding the biopsychosocial model - biology, psychology, and social context - can change the way you navigate persistent pain. You’ll hear clear examples, practical strategies, and a framework you can use to make progress without chasing quick fixes. What you’ll learn: The critical difference between acute and persistent painWhy “pain ≠ damage” and how threat detection shapes your experienceHow beliefs, fear, sleep, stress, and support systems influence pain levelsWhen to seek medical evaluation and when to focus on nervous system regulationFirst steps that actually help: pacing, breath work, visualization, and gentle exposure Helpful reframes: Clean imaging is a green light to work, not a dead endDoing the right things in the right order matters more than doing moreYou can reduce flares by training your response, not just treating your tissues You’re not alone in this. There’s a path forward that treats you as a whole person - and it’s learnable.

    35 min
  6. Welcome to Unpacking Pain

    JAN 8

    Welcome to Unpacking Pain

    What if chronic pain isn’t only a body problem, but a biology–psychology–social puzzle you can learn to solve? Meet your guides: Dr. Megan Steele, a physical therapist and pain science researcher, and Holly, a long‑time pain experiencer with a thousand practical questions. Together, they break persistent pain into clear, human terms. You’ll hear candid stories, simple explanations of what’s happening in your brain and body, and small daily practices you can try right away. What you’ll get: Plain‑language science that makes pain make senseReal-life tools to reduce fear and build confidenceSupport for people living with pain, their families, and the clinicians who care for themA community grounded in empathy, curiosity, and action Join us on February 2nd, 2026 to start understanding your pain and taking back more of your life.

    3 min

Trailer

About

Unpacking Pain is a podcast about chronic pain - what causes it, how it affects our lives, and what we can do about it. Hosted by a pain scientist and a pain sufferer, it blends evidence-based science with lived experience to offer support, education, and empowerment. If you’ve ever felt unseen in your pain journey, know that you are not alone. Join us on Unpacking Pain as we peel back the layers of the chronic pain experience - where science meets story, and where knowledge opens doors to healing. Each week, Dr. Megan Steele, PT, DPT, PhD(c), and Holly Osborne, a chronic pain sufferer, sit down to explore the “three-legged stool” of chronic pain: the biological, psychological, and social. Together they demystify the science, share personal stories, and engage in candid conversations about the mind-body connection, treatment approaches, and the realities of living with and managing pain. What makes Unpacking Pain different is its unique yin-yang approach: Megan brings deep expertise in pain research and clinical practice, while Holly offers the raw honesty of 26 years of lived experience navigating chronic pain. Together, they create a space that is empathetic, candid, and enlightening. Topics include: - The neuroscience of pain and why it isn’t “all in your head” - Evidence-based pain management strategies that work in daily life - Practical strategies for coping and thriving with chronic pain - How stress, trauma, and emotions shape our pain journey - Stories of resilience, breakthroughs, and hope Whether you are living with chronic pain, supporting someone who is, or working as a health professional, this podcast offers insights that validate, educate, and inspire. Our goal is not just to explain chronic pain but to reframe it - making room for understanding, empowerment, and possibility. Your voice matters, we would love for you to send us your questions or share your story with us at unpackingpain@gmail.com. Together we can shed light on the realities of chronic pain, unpack the issues, and discover new ways forward. https://unpackingpainpodcast.com

Information

  • Creator
    Holly Osborne and Megan Steele
  • Years Active
    2K
  • Episodes
    6
  • Rating
    Clean
  • Copyright
    © Copyright 2026 Holly Osborne and Megan Steele
  • Show Website
    Unpacking Pain