Find Relief With Our Online Pain Management Program
We make evidence-based online pain management accessible, affordable & effective
Tyler PMigraines for 8 years
John BakerBack & leg pain
RichardBack pain for 5 years
TimothyKnee & joint pain
Anderson SPelvic pain for 5 years
Jefferey4 years of back/neck pain
Guided Pain Relief Program
Our self-help program takes you step-by-step through every aspect of modern pain management. From understanding your pain, to dealing with triggers, developing a pacing strategy, CBT, and so much more.
The Mind Area
Enjoy any one of our hundreds of meditations – specifically designed for pain patients. With multiple expert contributors, there’s something for everyone. Whether you need a quick dose of calm, or a deeper practice, we’ve got you covered.
The Body Area
From head to toe, discover hundreds of physiotherapy exercises at every level of difficulty. Designed to improve strength, mobility, and reduce pain. You can also enjoy our growing number of calming or energizing yoga, exercise, and guided breathing routines.
Masterclasses
Pain affects every part of life. So in our masterclasses we go deep into specific topics, helping you to heal. From finding inspiration in Buddist healing practices, to delving into fascinating pain science stories – you’ll find them in our masterclass selection. Created by experts.
If you’ve been dealing with pain for more than 3 months, Pathways is for you.
Break the Pain Cycle
In chronic pain, your brain and nervous system can get stuck in a state of increased sensitivity. So when treating chronic pain, it’s critical that we retrain and brain and nervous system to quieten down, to break the pain cycle.
Natural Pain Relief
Our natural, mind body techniques aim to unlock your body’s own natural pain medicine cabinet. Many of our patients find some pain relief within just a few weeks once they change their relationship with pain. That’s the power of your amazing mind and body!
Helped 100s of Pain Conditions
Pathways has helped pain sufferers with 100s of different conditions. Ranging from back, neck, and knee pain. To migraines, fibromyalgia, RSI, and beyond. Pain is a universal human experience, and we can influence that experience.
Powerful Pain Management
The self-help nature of our program empowers you to take control of your health. Some of our patients find more benefit from our physical exercises, and some benefit more form our cognitive brain training exercises. Our flexible program allows you to build your own pathway back to health.
KarleyChronic migraine patient
P SimmonsChronic pain for 8 years
EmilianChronic nerve pain
Tomas O'GaraBack pain for 8 years
Micheal TammaroRSI for 3 years
AnnaSciatica Patient
Simple, Transparent Pricing
The Pain Relief Program is completely free. Premium access unlocks Mind, Body, and Masterclasses.
Pain Relief Program – Free
- The Pain Relief Program is completely free. No payment required.
Premium Access – $79
- Unlock Mind, Body sessions and all Masterclasses.
What does the program include?
Milestone 1:
Pain Relief Essentials
In our first milestone, we help you understand your pain, and learn essential pain relief techniques. This forms the cornerstone of modern chronic pain rehabilitation. In fact, just learning about the science behind pain (called therapeutic neuroscience education), has been shown to decrease physical symptoms as we change how we perceive pain.
Milestone 2:
Pain Relief Supercharged
Our second milestone takes you deeper into mind body pain relief techniques. Practices such as graded exposure and pacing help you to reduce pain sensitivity, and train your mind and body away from pain. We’ll also introduce you to Cognitive Behavioural Therapy (CBT) – a fundamental, evidence-based therapy that can dramatically change our experience of pain.
Milestone 3:
Working on Wellbeing
Chronic pain can often sap the joy from life, making pain worse, and often leading to a vicious, downward cycle. We help you to break out of this cycle, by guiding you through safe, simple and proven well-being techniques. From self-care and expressive writing, to Acceptance and Commitment Therapy (ACT), physical therapy, and more.
Milestone 4:
Mindfulness & Meditation
Our guided program concludes with a variety of mindfulness and meditation practices. By lessening or even eliminating the suffering associated with chronic pain, we can greatly improve wellbeing, and reduce pain sensitivity. You can build on these practices by enjoying the 100s of other meditations we offer in the Mind area.
Latest blog posts
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Mentally Coping with Chronic Pain: How to Guide
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Frequently Asked Questions about Pathways
What is the Pathways app?
Pathways is an evidence-based online pain management program designed by pain patients, pain specialists, pain psychologists, and physical therapists. It combines the latest pain science education, physiotherapy exercises, mindfulness, and CBT — all delivered step-by-step to help you retrain your brain and body, calm your nervous system, and manage chronic pain naturally.
Does Pathways mean my pain is “all in my head”?
No — your pain is 100% real. What we now understand from modern pain science is that pain is produced by the brain, but that doesn’t mean it’s imagined or made up. It means your brain and nervous system have learned to protect you — sometimes a little too well. When pain persists, your system can stay on high alert even after tissues have healed. Pathways helps you retrain this protective system so your body and brain can feel safe again and pain can settle naturally.
Why hasn’t my doctor mentioned this approach before?
We have hundreds of doctors, pain specialists, pain psychologists, and physiotherapists who recommend Pathways to their patients. However, many doctors have limited time in appointments, and approaches beyond medication or surgery aren’t always discussed in depth. Pathways brings together research-backed methods — including mindfulness, pacing, relaxation, CBT and physiotherapy — so you can explore them in your own time, alongside your existing medical care.
Why use an online pain management program?
An online pain management program like Pathways makes effective pain management more affordable and accessible. Traditional pain clinics or therapy sessions can be costly and difficult to attend regularly. Pathways gives you evidence-based tools — including pain education, movement, and mind–body techniques — that you can use anytime, anywhere, at a fraction of the cost. It’s a convenient way to get ongoing support and guidance without waiting lists or travel.
What kinds of exercises and techniques are included?
Pathways includes guided physiotherapy exercises, gentle yoga, breathing practices, meditations, pacing strategies, CBT-based tools, and pain science lessons. Each is designed to help you build strength, improve mobility, and calm your nervous system — addressing both the physical and psychological aspects of pain.
How much time should I spend on Pathways each day?
Most sessions take around 10–20 minutes. Many people use Pathways daily, while others prefer a few times per week. The program is flexible — you can go at your own pace and revisit sessions whenever you need.
When will I start to see results?
Everyone’s journey is different, but many people notice positive changes within the first few weeks — things like less pain sensitivity, better sleep, reduced anxiety, and more energy. With consistent practice, these benefits build over time, helping you regain control and improve your quality of life.
Where can I use Pathways?
You can use Pathways anywhere — at home, at work, or on the go. The app works on your phone, tablet, or computer, so you can follow sessions whenever it suits you. .👉 Start the Pathways program
