Unpacking Pain

Holly Osborne and Megan Steele
  • 5.0 (1)
  • 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

  1. 5d ago

    Unpacking: Chronic Pain and Nature

    What if 7 minutes of birdsong could measurably reduce muscle tension and help you think more clearly when pain or stress is running the show? Chronic pain can shrink your world fast: sleep gets disrupted, stress stays high, and it becomes harder to access the “thinking brain” needed for work, relationships, and decision-making. Holly and Dr. Megan explore a practical, research-backed reset that doesn’t require special equipment, long workouts, or perfect weather: intentional exposure to nature. You’ll learn what “forest bathing” actually is, why natural patterns like fractals may calm the brain, and how simple options like morning light, a slow walk, indoor plants (yes, even realistic fake ones), or a short nature-sound break can support stress regulation and recovery. The discussion also clears up a common question: is it true that weather changes can make pain worse? (Spoiler: you’re not imagining it.) Links to interesting things from this episode: “The role of sunlight in sleep regulation: analysis of morning, evening and late exposure” BMC Public Health“Nature and the Mind: The Science of How Nature Improves Cognitive, Physical, and Social Well-Being” by Marc Berman“The Efficacy of a Brief Nature Sound Intervention on Muscle Tension, Pulse Rate, and Self-Reported Stress” by Erin Largo-Wight, PhD, Brian K. O’Hara, MD, and W.William Chen, PhD“View Through a Window May Influence Recovery from Surgery” by Roger S UlrichDoctor Susan Abookire and the Nature & Systems Institute

    Unpacking: Chronic Pain and Nature

  2. Apr 20

    Unpacking: Your Chronic Pain Questions

    Pain can show up even when scans look “fine,” and severe arthritis can exist with little to no pain - so what should you do when the usual explanations don’t add up? Holly puts Dr. Megan on the hot seat for a listener-driven lightning round, tackling five common questions people ask when they’re trying to make sense of chronic pain. Learn how to think about medication as a tool (and when it may be a bridge rather than the full plan), why “pain doesn’t equal damage” matters for recovery, and how to talk with partners, friends, or clinicians who focus only on the body when you’re trying to address the whole picture. The conversation also covers aging and pain - what’s normal, what’s not inevitable, and how to decide between continuing to pursue solutions versus practicing acceptance. To make the biopsychosocial approach more practical, Dr. Megan shares a simple place to start: tracking flare-ups with context (stress, thoughts, people, situations) to spot patterns your nervous system may be reacting to. Season one wraps with key takeaways and a preview of what’s coming next. Links to interesting things from this episode: Joshua Pate’s Research on Pain “You Can Heal Your life” by Louise HayBessel van der Kolk books“The Way Out: A Revolutionary, Scientifically Proven Approach to Healing Chronic Pain” by Alan Gordon and Alon ZivJohn E. Sarno books

    Unpacking: Your Chronic Pain Questions

  3. Mar 25

    Unpacking: Surgery Day

    If you’ve ever wondered why surgery can “fix” the structure but not always fix the pain, you’re not alone. Dr. Megan Steele and Holly Osborne explore what really influences surgical outcomes, especially for people living with chronic pain. Join them as they break down why pain isn’t purely mechanical, how your nervous system’s threat detection can shape recovery (even under anesthesia), and why scar tissue, stress, and past medical experiences can change the healing process. You’ll also hear practical ways to prepare before surgery - like prehab, planning for the hospital experience, and using calming strategies to dial down stress - plus realistic post-op considerations many people aren’t warned about, including digestion issues, brain fog, and why early movement matters. Along the way, they share a simple framework for evaluating newer procedures and what to ask a surgeon before agreeing to an approach that may not have a long track record. Helpful for anyone weighing surgery, supporting someone through it, or trying to make sense of why “successful” operations don’t always lead to relief. Links to interesting things from this episode: Waddell Signs

    Unpacking: Surgery Day

  4. Mar 16

    Unpacking: Trust First, Treatment Second

    In this episode, we discuss a personal experience involving violent assault, injury, and subsequent surgeries. Listener discretion is advised. If these topics are difficult for you, you may wish to skip this episode or listen when you feel supported. If you’ve had pain for years, you’ve probably been asked to summarize your whole story in minutes, and then felt the conversation rush straight to tests, protocols, and a “game plan.” That’s often where trust breaks, important details get missed, and you walk out feeling unseen. Here, you’ll hear what changes when the first goal isn’t to solve everything, but to create enough safety for the real story to emerge. Holly shares what it’s like to carry a long medical history alongside trauma, shame, and the pressure to “hold it together” in clinical settings. Dr. Megan Steele explains why open-ended questions, uninterrupted storytelling, and clear validation can be the difference between symptom management and meaningful progress - especially with persistent pain. You’ll come away with practical ways to: Prepare for appointments when your history feels complicated or hard to tellAsk for what you need (privacy, time, clarity) without it feeling difficultNotice when a provider is building trust or performing expertiseUnderstand how trauma, stress, and beliefs can amplify pain over timeThink about care as a partnership, not a performance or a test you can fail Links to interesting things from this episode: Marc R. Safran, MD“You Can Heal Your Life” by Louise Hay

    Unpacking: Trust First, Treatment Second

  5. Mar 9

    Unpacking: Pediatric Pain

    Did you know researchers are teaching kids about pain before they experience it - and it might prevent chronic pain in adulthood? Between 20-25% of children with acute injuries develop chronic pain, but they're not just small adults. Their brains are more plastic, more vulnerable, and remarkably more responsive to intervention. Dr. Megan Steele and Holly Osborne explore what makes pediatric pain different, why some kids get stuck in chronic pain cycles, and what parents and caregivers can do about it. You'll learn about the two critical periods in childhood brain development (ages 2-3 and 12-13) when kids are most vulnerable to pain becoming chronic, and why hormone shifts during puberty play a bigger role than we thought. Discover how sensory sensitivity in childhood predicts widespread pain later, and why having just two caring adults outside the home can buffer kids against developing chronic pain. Holly and Dr. Megan discuss practical strategies for parents - including how to talk about your own chronic pain with your children without passing patterns along, when to normalize pain versus when to take it seriously, and why pain literacy education in schools shows remarkable promise. Whether you're a parent, work with children, or experienced chronic pain as a kid yourself, this conversation offers hope and actionable insights for breaking the cycle before it starts. Links to interesting things from this episode: Joshua W. Pate, website - with links to the book series mentioned by Dr. MeganAdriaan Louw's website, "Why you hurt"ACEs Aware - organization educating about and screening for Adverse Childhood Experiences"Adolescence"

    Unpacking: Pediatric Pain

  6. Mar 2

    Unpacking: How Your Brain Can Change Your Pain

    Anyone selling you a magic bullet for chronic pain is either lying or doesn't understand how pain actually works. But here's what does work: your brain's ability to literally rewire itself. Holly and Dr. Megan Steele explore the growing body of research showing that mindfulness, breathwork, and visualization aren't just "woo-woo" practices - they create measurable changes in your brain that reduce pain. You'll discover why chronic pain is more about threat detection than tissue damage, and how shifting your nervous system into a state of safety can provide real relief. Dr. Megan breaks down the science behind techniques that actually work, including: Why breathwork is the easiest place to start (and how it stimulates your vagus nerve)What happens in your brain during meditation (hint: different areas light up on MRI scans)How to use "associative learning" to trigger safety responses in your bodyWhy suppressing pain sensations backfires and what to do insteadThe surprising connection between completing stress cycles and pain relief No false promises here. These practices take commitment - but the side effect profile is zero, and the science backs them up. Whether you're frustrated with traditional approaches or looking to add evidence-based tools to your pain management toolkit, this conversation offers practical starting points. As Holly reminds us: as long as you're breathing, you can change your brain. Therefore, you can change your pain. Links to interesting things from this episode: Fadel Zeidan, UC San Diego

    Unpacking: How Your Brain Can Change Your Pain

  7. Feb 23

    Unpacking: Gender Differences and the Impact of Hormones on Pain

    Why do women make up 70% of chronic pain sufferers? The answer involves more than just biology. Dr. Megan and Holly examine how hormones, pain thresholds, and social conditioning create vastly different pain experiences for men and women. You'll discover: Why pain thresholds change dramatically at puberty and menopauseHow testosterone acts as a buffer and estrogen fluctuations trigger painInsights about that viral study where men couldn't last through simulated labor painWhy menstrual pain is chronically underreported (and how that leads to worse outcomes)How memory and pain are linked through estrogen receptors in the brainWhat happens to transgender individuals' pain perception during hormone therapy Holly and Dr. Megan also tackle the social costs of pain - from women hesitating to report debilitating cramps to men feeling pressured to "gut it out" - and why finding a practitioner who asks about your full pain experience matters. The good news? Pain is malleable, and there are evidence-based approaches that can help. Links to interesting things from this episode: Dr. Jen Gunter, website

    Unpacking: Gender Differences and the Impact of Hormones on Pain

  8. Feb 16

    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

    Unpacking: How Social Factors Shape Chronic Pain Journeys
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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
    2026
  • Episodes
    13
  • Rating
    Explicit
  • Copyright
    © Copyright 2026 Holly Osborne and Megan Steele
  • Show Website
    Unpacking Pain

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