Adam Richmond. Osteopath in Nottingham

03/02/2026

A better question than “Do I have a high pain threshold?” is:

“Have I actually done too much — or am I doing something my body isn’t confident with yet?”

Sometimes pain does mean easing off. Other times it means gradual exposure, reassurance, and the right guidance — not rest forever.

Pain isn’t a measure of toughness. And it isn’t always a sign of damage.

If you’d like the full explanation, the blog is here:
👉https://painman.co.uk/chronic-pain/do-you-really-have-a-high-pain-threshold/

And if back or hip pain is stopping you moving with confidence, a calm, evidence-based assessment can help you work out what’s safe — and what isn’t.

👉 Book online: https://lace-market-clinic.cliniko.com/bookings?business_id=96708&practitioner_id=87790

01/02/2026

In my experience, pain itself isn’t what stops most people moving.

Fear is.

Common worries I hear all the time:

“What if this pain means damage?”

“What if I make it worse?”

“What if something is wrong with me?”

“What if this never settles?”

Pain is a protection system, and it’s designed to be cautious.

But sometimes it becomes over-protective — especially when the body isn’t confident with a movement or activity yet.

I’ve written this up in more detail here if you’d prefer to read it all in one go:
👉 https://painman.co.uk/chronic-pain/do-you-really-have-a-high-pain-threshold/

One more post to come with the practical takeaway.

30/01/2026

When someone says they have a “high pain threshold”, they usually don’t mean they feel less pain.

What they usually mean is:

“I can keep going for longer, even when something hurts.”

In other words, they’re not feeling less pain — they’re just more willing (or more used to) functioning despite it.

That’s an important distinction.

Because once you see pain this way, it stops being about toughness and starts being about confidence, understanding, and context.

If this sounds familiar, the next post explains why pain actually stops people doing things.

28/01/2026

A pain threshold isn’t about being brave or tough.

In pain science, it simply describes how much stimulation is needed before a pain signal is sent to the brain.

That means:

You can load or stress tissue without pain

You can feel pain without damage

Pain on its own isn’t a reliable measure of harm

Most people feel pain more similarly than they think.

What differs far more is how we respond to it.

More on that in the next post — it’s usually the “aha” moment.

26/01/2026

Most people I see tell me they have a “high pain threshold”.

Funny thing is…
I’ve never met anyone who says they’re average.

If most people believe they’re above average, something doesn’t quite add up.

When people talk about pain thresholds, they’re usually not talking about pain in the way it’s actually understood — and that misunderstanding causes a lot of unnecessary worry and avoidance.

I’m breaking this into a short series.
The next post explains what a pain threshold really is — and why it’s not about toughness.

06/01/2026

One of the biggest traps I see is people trying to “protect” their back by never bending — in the gym, or in day-to-day life (picking things up, tying shoes, loading the dishwasher). The problem? If you practise avoiding bending, your back gets less used to bending… so when you do bend (because life happens), you’re more likely to flare it up.

The goal in clinic is to calm things down and build confidence back up with a clear plan:
✅ Hands-on treatment when useful
✅ Strength + movement coaching
✅ Practical advice that fits real life

Read more on my blog: https://painman.co.uk/low-back-pain/the-dont-bend-trap-why-avoiding-back-bending-can-keep-you-stuck/

24/12/2025

Don’t worry kids… Adam saved Christmas. 🎅🏻✅

Santa’s back was having a little wobble after a heavy week of sleigh-driving, chimney-landing and present-hauling… so we got him patched up, calmed down, and moving freely again.

Even Rudolph looked relieved. 🦌😅

If your back’s been complaining after all the decorating and rushing you’re not broken. You probably just need a clear plan.

Evidence-based osteopathy for back and hip pain in Nottingham, West Bridgford & Edwalton. Longer appointments, clear explanations and lasting results.

22/12/2025

Your posture isn’t the villain.

Sitting “wrong” doesn’t ruin backs.

The real problem for most people isn’t slouching… it’s staying in one position for too long, then asking your back to go from 0 → 100 with lifting, driving, school runs, gym, gardening, you name it.

Here’s what’s worth knowing:

1) “Good posture” isn’t one position

There isn’t a single perfect way to sit or stand.
There are just positions you tolerate well today and positions your system finds more “threatening” when you’re already sensitised.

So instead of forcing yourself upright like a soldier (and ending up tense), aim for posture variety.

2) Pain is often a sensitivity issue, not a damage report

When your back/hip has been sore for a while, it can become overprotective.
That means normal things (sitting, bending, standing) can feel more “dangerous” than they actually are.

The answer usually isn’t more guarding. It’s calm exposure + building capacity.

3) The Desk Survival Protocol (not generic, actually doable)

Pick 2–3 comfort postures and rotate through them:

Slight slouch + feet tucked back

Upright + feet flat + back supported

Perched forward + one foot on a box/bag (hips slightly different)

Then once an hour (or when you notice the ni**le), do 60–90 seconds:

A) One spine move: 5 slow forward bends OR 5 gentle extensions (whichever feels “least grumpy”)
B) One hip move: 5–8 sit-to-stands OR 20 seconds hip flexor shift
C) One circulation hit: walk to the kitchen/toilet and back

That’s it. It’s not rehab theatre. It’s giving your system a signal: “We’re safe. We move. We recover.”

If sitting is your trigger…

You don’t need a new chair. You need a plan to reduce sensitivity and rebuild tolerance so your back stops acting like it’s fragile.

If you want help with that, I’ll show you exactly what to change (and what to keep doing) so you can work, drive, train and live without constantly babysitting your back.

20/12/2025

Stop “protecting your core” like it’s made of glass.

If you’ve had back pain for a while, there’s a decent chance you’ve been taught some version of:

“Brace your core before every move.”

“Keep a neutral spine at all times.”

“Don’t bend / don’t twist / don’t round.”

“Your core is weak, that’s why your back hurts.”

Here’s the problem…

For a lot of people, that advice turns your back into something you feel you have to constantly guard.
And when your brain starts treating a movement as dangerous, pain often ramps up, you stiffen, and you stop trusting your body.

Stability isn’t about being rigid.
It’s about having options — being able to move, load, bend, rotate, and return to calm again.

What I see all the time:

People “brace” so hard they:

hold their breath (hello pressure + tension),

move like a robot,

avoid the exact patterns they need to get confident again,

and then wonder why their back feels tight and fragile.

Try this instead (3 practical ways to lift and move with less fear)

1) Swap “brace hard” for “breathe and move”.
Before you lift something (a weight, a laundry basket, a child), try this:

gentle exhale as you start the effort,

let your ribs move,

keep your belly engaged but not locked.

Think: “strong, but not stiff.”
If you’re bracing like you’re about to be punched… you’re probably overdoing it.

2) Use the “Goldilocks load” rule (not too much, not too little).
Most flare-ups happen when people go from:

avoiding → to doing loads of bending/lifting in one go.

Instead, choose a starting point that feels:

easy to moderate (you feel it, but it doesn’t spike fear),

repeatable,

and you recover from it within 24 hours.

Then build in small jumps:

a bit more weight,

a few more reps,

a slightly deeper range,

or one extra set.

Progress beats perfection. Every time.

3) Change RANGE before you quit the activity.
If bending/lifting feels “dodgy”, don’t automatically stop.

Try scaling it:

smaller bend,

higher start position,

split stance,

slower tempo,

or lighter load.

This keeps you practising the pattern your back needs to relearn as “safe”, without poking the bear too hard.

The goal isn’t a perfect spine.

The goal is confidence under real-life loads.

Because life involves:

picking things up,

getting in/out of the car,

gardening,

kids,

work,

shopping bags,

and awkward movements you didn’t plan.

And your back is built for that.

If you’re stuck in the cycle of over-bracing / overthinking / avoiding, I can help you rebuild it properly — hands-on when useful, but always with a clear plan to get you stronger and more confident.

18/12/2025

Is your “grumpy hip” quietly ruining walking, running or sleep?

Hip pain rarely explodes overnight. It creeps in… then suddenly you realise you’re:

Cutting walks short

Saying no to runs or classes you used to enjoy

Waking up at night when you roll onto that side

The good news?
Most hips don’t need surgery, injections or months of total rest.

In clinic I look at:

How your hip, back and pelvis move together

Which positions and activities flare it (and which ones calm it)

Simple strength work to make the hip feel safer and more supported

You don’t have to wait until you’re “bone on bone” to get help.

👉 If your hip has been nagging for more than a few weeks, send me a message with the word “HIP” and I’ll let you know if I can help.

16/12/2025

“‘Your scan is fine’… but your back still hurts every day?”

You’re not making it up. And no – you don’t just have to “live with it”.

Scans often miss the full picture of why your back is sore. Stiff joints, sensitive nerves, weak or guarded muscles and stress can all turn the volume up on pain – even when nothing is “falling apart”.

In the clinic we focus on:

Calming things down (hands-on treatment where needed)

Building you back up (tailored strength & movement)

Helping you feel less worried and more confident moving again

If your back pain is stopping you working, training or sleeping – and you’ve been told “there’s nothing wrong” – there is loads we can still do.

📅 Now taking new patients in West Bridgford (NG2).

14/12/2025

“I’ve been told never to lift again.”

For most people, that’s awful advice.

Strong backs cope better with real life – kids, shopping, work, sport.

I don’t wrap you in cotton wool. - We build strength gradually so lifting feels safer, not scarier.