Managing Neck, Back Pain, and Headaches with the Guitar Framework

What Would It Look Like If It Were Easy? Managing Neck, Back Pain, and Headaches with the Guitar Framework

Let’s face it.

Persistent neck, back pain, and headaches can make you feel like you’re starring in your own personal reality TV show: Pain Island.

Every day is a quest for survival, navigating the perils of flare-ups, discomfort, and endless expert opinions on what you should do to fix it.

"Stretch more!" they say. "Strengthen those muscles!" another expert shouts.

Before you know it, you’ve tried everything short of strapping yourself into a medieval torture device to stretch yourself out.

But what if, instead of doing more, the solution was about making things easier?

Cue Tim Ferriss’ golden question: “What would it look like if it were easy?”

You’re not broken; you’re just a little out of tune.

And just like a guitar that’s been knocked around one too many times, you don’t need to be rebuilt from scratch.

You just need to re-tune your strings.

Welcome to the Guitar Framework: a beautifully simple, dare I say, luxurious approach to persistent pain.

(And before you start thinking “luxury = expensive,” let’s clear that up right now: The luxury I’m advocating has nothing to do with money. It’s a state of mind, and it’s free.)

What Is the Guitar Framework?

Picture your body as a guitar.

You’ve got six strings, each one representing a modifiable aspect of your health.

When these strings are in tune, life is easy—even luxurious.

When they’re out of tune, life becomes complicated, painful, and, well, kind of like listening to a middle school garage band for hours on end.

But what if getting those strings back in tune wasn’t as hard as you think?

❌ What if more effort wasn’t the answer?

❌ What if more expert opinions wasn’t the answer?

❌ What if more money wasn’t the answer?

❌ What if more stretching wasn’t the answer?

What if it were, dare I say, easy?

The Science Behind It: Pain as a Homeostatic Emotion

The Guitar Framework is based on modern science, particularly Bud Craig's work on pain as a homeostatic emotion.

Just as emotions help us navigate social situations, pain helps us navigate our physical state, signaling when something is out of balance.

Instead of seeing pain as a sign of damage, the Guitar Framework views it as a homeostatic signal—a prompt to adjust your strings and restore balance.

You can read more about Bud Craig’s revolutionary work here

The Easy Path vs. The Hard Way

It’s tempting to think the solution to your pain is complex and hard.

That you have to try harder, do more, and follow every expert’s advice to the letter.

But what if the path to healing wasn’t about fighting or struggling?

Jean Cocteau said it best:

“You have comfort. You don’t have luxury. And don’t tell me that money plays a part. The luxury I advocate has nothing to do with money. It cannot be bought. It is the reward of those who have no fear of discomfort.”

The luxury here isn’t in paying for more treatments or pushing through more pain.

The luxury is developing the skill of knowing how to tune your strings and managing your body with ease.

That’s the kind of luxury that makes life a little bit easier, pain a little bit quieter, and stress a little less overwhelming.

So next time you feel that neck pain or headache creeping in, ask yourself: What would it look like if this were easy?

The answer might just surprise you.

Ready to Tune Your Strings?

If you're tired of pain controlling your life and you want to explore a simple, actionable approach to relief, take our free Tune-In Archetype™ quiz.

Find out which of YOUR strings is out of tune and which stress pattern is guiding your response to life’s pressures.

Hi, I’m Daniel O’Grady, a physiotherapist and coach, and I’m here to guide you—not fix you. The Guitar Framework isn’t about quick fixes or endless treatments. It’s about helping you tune your strings, regain control, and move toward your North Star functional goal.

We currently have limited spots available for those ready to take the next step. If you're an early adopter, you have nothing to lose—just an easier, more tuned life to gain.

Email me directly at dan@kinfolkwellness.com.au with a subject line of STARTNOW to join the waitlist today!

Top 3 Long-Term Benefits of Understanding Your Tune-In Archetype™ for Persistent Neck, Back Pain, and Headaches

1. Break the Pain-Fear Cycle: Each of the 9 stress reactivity patterns in the context of persistent neck, back pain, and headaches has blind spots that unintentionally make pain worse. By identifying yours, you can stop fueling the pain-fear amplifier and regain control.

2. Personalized Pain Relief: These stress patterns make you good at certain things in life but can be your Achilles' heel when managing persistent pain. You’ll know exactly what works for your body and mind, helping you make smarter, quicker decisions to reduce pain and prevent flare-ups.

3. Proactive Healing: Learn to tune into early signals from your body and take small, easy steps to prevent pain from escalating—leading to long-term relief without constant external treatments.

I will personally guide you through a simple, effortless approach.

First, we need to take a courageous step through the complexity—it might seem daunting, but with the Guitar Framework, we’ll guide your decision-making and help you tap into your internal power.

If you’re tired of winning the battle but losing the war, take the free Tune-In Archetype™ quiz and discover how your stress pattern can unlock lasting relief from persistent neck, back pain, and headaches.

We currently have limited spots available for those ready to take the next step.

If you're an early adopter and are curious, you have nothing to lose—just an easier, more tuned life to gain.

Email me directly at dan@kinfolkwellness.com.au with a subject line of STARTNOW to take the FREE Tune-In Archetype™ quiz.

Is It Time for a New Pain Model?

Is It Time for a New Pain Model?

In the early 2000s, pain neuroscience education (PNE) emerged as a revolutionary approach to understanding pain, spearheaded by prominent figures like Lorimer Mosley and David Butler.

Their work shifted the conversation away from a purely structural perspective and introduced the world to the concept that pain is not solely a result of tissue damage, but also a brain-driven phenomenon.

For some in the rehab profession, this helped us move beyond simplistic reductionist narratives (some other practitioners continued the narrative - see below).

How many overly simplistic nocebic inducing narratives could you fit in one physiotherapy session?

This was an exciting revelation at the time, and it gave clinicians and patients alike a new way to explain chronic pain.

However, as the years have passed, it’s become increasingly clear that PNE, while groundbreaking, may not have fully lived up to its promise.

Many have “drunk the Kool-Aid,” so to speak, fully subscribing to the PNE narrative without recognizing its limitations.

As a result, it may be time for a new explanatory model—one that embraces both the brain and the body in a more profound and grounded way.

Enter Bud Craig’s homeostatic model.

The Cognitive Focus of PNE: A Double-Edged Sword

Butler and Mosley’s PNE revolution gave us the gift of understanding the brain's role in pain perception.

It showed that pain is a complex experience that involves more than just signals from the body—our thoughts, beliefs, and prior experiences shape how we experience pain.

This has led to cognitive-based interventions aimed at reshaping our understanding of pain, helping patients reframe their pain experience and reduce fear.

But this approach has its downsides.

The heavy focus on cognition—the idea that it’s all in the brain—can stigmatize patients, making them feel like their brain is "broken" or diseased.

Just today I heard on the Curable podcast (link here - 38 min mark) Sophie Hawley-Weld discuss her negative experience with PNE as a stand alone approach - “It made me feel crazy, because I did ALL the things!”

Lisa Feldman Barrett points out in her book How Emotions Are Made:

“Scientists now consider chronic pain to be a brain disease with its roots in inflammation.”

Therapists, too, can get stuck in this model, sometimes doubling down when their approach doesn’t yield results, leading to frustration and cognitive dissonance on both sides.

While PNE has helped many, its reductionist trap—the idea that pain is purely a cognitive or brain-based experience—can leave patients feeling confused, alienated, and in some cases, harmed.

The Quiet Work of Bud Craig: A Model Ready for Its Time

While PNE experts have been front and center, promoting their work as being of the highest evidence-based standard, Bud Craig has worked quietly and diligently in his lab for over two decades.

Without any fanfare or jumping to premature conclusions, Craig has steadily built his homeostatic model of pain, focusing on understanding how the brain and body interact to maintain balance. His approach has been one of careful observation and deep research, avoiding the sensationalism that often accompanies new theories.

Unlike the self-promotion that has often characterized the PNE movement, Craig’s work has been humble yet profound.

While PNE experts have confidently marketed their approach and, at times, looked down on therapists who use what they consider to be outdated modalities, Craig has taken a more measured, thoughtful path.

This divide between the PNE camp and other healthcare professionals has created divisions within the profession that threaten to tear it apart. As the PNE model gained traction, those who embraced different methods, even those rooted in manual therapy or movement-based approaches, have often been labeled as being behind the times or lacking evidence.

This division is unhealthy.

When experts adopt a fixed stance, particularly when that stance dominates the conversation, it can prevent the evolution of new ideas.

The rigid adherence to the neuromatrix theory has made it difficult for PNE proponents to integrate other valuable insights, particularly those that focus on the body’s physiological processes.

Bud Craig’s Homeostatic Model: A More Balanced Approach

This is where Bud Craig’s homeostatic model offers a refreshing alternative.

Craig’s model doesn’t disregard the brain’s role, but it brings the body back into the equation in a more meaningful way. His model focuses on interoception—the way the brain perceives signals from inside the body—and homeostasis, or the body's ability to maintain internal balance.

Craig suggests that pain emerges from the brain's interpretation of signals related to disruptions in homeostasis.

In other words, pain is a result of the body trying to maintain balance, involving not just cognitive processes but also metabolic health, the immune system, and the autonomic nervous system.

This multi-dimensional approach goes beyond the brain to include a broader understanding of the body's physiological state.

Why PNE Has Reached Its Limits

The current PNE model, with its strong focus on the brain, misses out on these broader dimensions. While it’s been helpful for some, it has also led to iatrogenic harm—the unintended negative consequences of treatment.

Patients who don’t respond to PNE can feel as though their brain is at fault, or that they’re failing to think positively enough to overcome their pain. This can lead to a sense of disempowerment, where patients feel like they’re not in control of their own healing.

On the flip side, therapists who are deeply invested in the neuromatrix theory of pain, popularized by PNE, can become stuck in their thinking.

They may struggle to embrace newer models like Craig’s, falling into expert bias and resisting change due to their commitment to a theory that no longer fully explains the complexity of pain.

Big organizations or thought leaders who have built their careers on the neuromatrix theory may find it difficult to pivot, even when emerging evidence suggests a new direction is needed.

The Risk of Reductionism

When we boil down pain to a purely cognitive process, we risk oversimplifying a very complex experience.

Pain is not just in the mind, and it’s not just in the body—it’s an emergent experience that arises from the brain’s interpretation of the body’s internal state.

PNE’s reductionist approach may have been a necessary stepping stone, but it’s clear now that it’s not enough.

We need a model that honors the complexity of pain—one that integrates the brain, body, and emotions.

A New Paradigm for Pain: Bud Craig’s Homeostatic Model

Bud Craig’s homeostatic model offers the kind of paradigm shift that the pain world desperately needs.

His model moves beyond the brain-centric view of pain and looks at how pain is a signal of the body’s struggle to maintain balance.

It integrates brain and body, cognition and physiology, offering a more multi-dimensional and empowering view of pain.

This model suggests that pain is not just about faulty neural circuits or maladaptive thoughts but is a multi-dimensional signal that can arise from metabolic imbalance, poor immune function, or disruptions in the autonomic nervous system.

In this way, it respects the body's role in pain, and it offers patients a more empowering framework for understanding their pain and healing.

Instead of being told that their brain is “the problem,” patients can see how their body and brain work together to maintain balance.

Time for a New Direction

As with any scientific revolution, there comes a time when we must move forward. Karl Popper’s philosophy reminds us that science should be open to change, that we must always be ready to discard old theories when new evidence challenges them.

The PNE revolution, while groundbreaking, may now need to give way to a more nuanced, integrative approach. The homeostatic model offers a new direction—one that respects the brain’s role but also fully embraces the body’s physiological contributions to pain.

It’s time for a new pain model—one that’s more grounded in science, one that empowers patients rather than stigmatizing them, and one that helps therapists and patients alike see the bigger picture.

The time for Bud Craig’s homeostatic model has come.

Final Thoughts:

We owe a debt of gratitude to Butler, Mosley, and the pioneers of PNE for opening the door to a new understanding of pain.

But now, we have the opportunity to take the next step. By embracing the homeostatic model, we can help patients reclaim their power, and in doing so, move away from the reductionist trap that has limited our approach to pain for too long.

Let's bridge the divisions in the profession and build a new, unified path forward—one that honors both the brain and the body.

4 Steps to Genuine Relief from Persistent Neck Pain & Headaches

If you've been struggling with neck pain and headaches that just won't go away, you've probably been through various treatments without lasting success.

Dan O’Grady, physio, has developed an innovative, scientific, evidence-based approach to help you find genuine relief using the Guitar Framework.

Here's how we’ll guide you through the journey:

Step 1: Simplistic Phase

At first, you may think there's a quick fix for your pain. "Just give me the right stretch or massage and I’ll be fine."

You might feel hopeful but then quickly disappointed when the results don’t last.

The truth is, pain isn’t always solved in a single session, and understanding this is key to moving forward.

Step 2: Complicated Phase

You’ve tried different experts—physio, chiropractor, massage, acupuncture—each with a different opinion.

This phase can feel overwhelming and frustrating. "Why isn’t anything working?" you wonder.

The problem is that the root cause is still unclear, and bouncing between treatments isn’t giving you a clear path forward.

Step 3: Complex Phase

Now, you're starting to understand that pain is more than just a structural issue—it's connected to stress, lifestyle, beliefs, and your overall health.

But this phase can feel chaotic. "How do I even begin to manage all of this?" you ask yourself.

Here, you start to see the importance of a comprehensive approach that includes your mind, body, and emotions.

Step 4: Simple Phase

Finally, the Guitar Framework brings everything together in a way that makes sense.

We guide you to tune your body with simple, effective strategies that fit into your daily life.

You'll start to see patterns in your pain and learn how to manage it with ease.

This isn’t about doing more—it’s about doing what works.

Relief becomes achievable, and life gets easier.

📝 Free Questionnaire:

Ready to start your journey to relief? Take our free questionnaire to see where you're at and how the Guitar Framework can guide you to lasting relief.

Get started today with Dan O'Grady's proven method to make neck pain and headaches a thing of the past.

Leave your details below and we’ll send you the questionnaire by email.

Five Main Things to Avoid Proximal Hamstring Tendinopathy

Five Main Things to Avoid Proximal Hamstring Tendinopathy

1. Excessive Rest

   • Why to Avoid: While rest is important to reduce initial inflammation, excessive rest can lead to muscle stiffness and weakness. This can slow down the healing process and make tendons more prone to re-injury.

   • Alternative: Engage in gentle, low-impact activities that keep muscles active without overloading the tendons.

2. Aggressive Stretching

   • Why to Avoid: Over-stretching can irritate and exacerbate the tendons, leading to increased inflammation and pain.

   • Alternative: Focus on gentle range-of-motion exercises and specific strengthening activities that support tendon healing without causing further irritation.

3. High Compression Loads

   • Why to Avoid: Activities that create high compression loads, such as prolonged sitting with crossed legs or using spikey balls directly on the tendon, can lead to increased inflammation and pain.

   • Alternative: Avoid positions and activities that compress the tendons. Use gentle massage on the surrounding muscles and ensure proper posture to reduce compression.

4. Ignoring Pain Signals

   • Why to Avoid: Ignoring pain and pushing through it can lead to overloading the tendons and further injury. Pain is a signal that something is wrong and needs to be addressed.

   • Alternative: Listen to your body and use pain as a guide to adjust activities. Follow the Traffic Light Model to monitor and manage pain levels effectively.

5. Overloading with High-Intensity Activities

   • Why to Avoid: High-intensity activities without proper conditioning can overload the tendons, leading to increased pain and inflammation.

   • Alternative: Gradually reintroduce activities with a focus on low-intensity, consistent training. Follow the 80/20 training rule, keeping 80% of your workouts at low intensity and only 20% at high intensity.

By avoiding these common pitfalls and focusing on gentle, supportive practices, you can enhance your body's natural healing processes and achieve a more effective recovery from hamstring tendinopathy.

New Program to Help with Proximal Hamstring Tendinopathy in Runners

Hi, I’m Dan O'Grady, Physiotherapist, Running Coach, and Former PHT Sufferer

Are you an endurance runner who is tired of battling persistent buttock/hamstring pain that just won't quit?

As someone who has experienced the frustration of proximal hamstring tendinopathy (PHT) firsthand, I understand the challenges you're facing.

CLICK TO READ MORE

"Run, Recover, Thrive: Empower Your Knees, Enhance Your Life"

The Resilient Knee Project: A Simple Approach

The Resilient Knee Project is a holistic approach to improving knee health, designed to be straightforward and effective.

At its core, the project uses a blend of targeted physical exercises, pain education, and lifestyle adjustments to promote knee resilience and overall well-being.

1. Start with Assessment: Use the Resilient Knee Matrix to evaluate your current knee health across two dimensions: biomechanical integrity and functional capacity.

2. Educate Yourself: Learn about the science of pain through Pain Neuroscience Education (PNE), which helps reframe your understanding of pain as part of the healing and growth process, not just a signal of injury.

3. Implement a Balanced Routine:

   • Exercise: Incorporate low-impact running and functional exercises to strengthen the muscles around the knee, improving stability and shock absorption.

   • Recovery: Adopt recovery techniques like proper hydration, nutrition, and sufficient sleep to enhance muscle recovery and reduce inflammation.

4. Monitor and Adapt: Regularly assess your progress. Adjust the intensity and frequency of exercises based on feedback from your body, using pain and discomfort as guides to manage your load.

5. Support System: Engage with a community or professionals who support your journey, providing motivation and advice when needed.

The key is consistency and a balanced approach.

By gradually challenging the knees and providing them with the care they need to recover, you can enhance your knee health and function without overwhelming the body.

This simple method ensures that you build capacity and resilience in your knees, promoting long-term health benefits for the body and mind.

Are you ready to join us?