I don’t always have time to read as many books as I like or watch as many long form educational videos.
But I have found that for a PT, dad, and business owner, cGPT is very valuable at saving time for these.
One of my peers highly recommended the book, “The Way Out: The Revolutionary, Scientifically Proven Approach to Heal Chronic Pain” by Alan Gordon.
So I prompted cGPT to review the book for me and prompted it to give me what I was looking for (actionable steps).
Book Review
“The Way Out: The Revolutionary, Scientifically Proven Approach to Heal Chronic Pain” by Alan Gordon, LCSW, with Alon Ziv, presents a groundbreaking, evidence-based method for healing chronic pain by treating it as a brain-generated condition, not just a physical one.
🔑 Core Message:
Chronic pain often isn’t caused by ongoing physical damage, but by a “malfunctioning danger alarm” in the brain. The book introduces Pain Reprocessing Therapy (PRT), a method that helps retrain the brain to stop misinterpreting signals as pain.
🧠 Key Concepts:
Pain is Real, But Often Brain-Driven:
Chronic pain can persist even after an injury has healed.
The brain can create pain in the absence of physical damage (similar to phantom limb pain).
This type of pain is called neuroplastic pain.
Fear-Pain Cycle:
Fear and attention to pain reinforce and worsen it.
Breaking the fear-pain loop is essential for recovery.
Pain Reprocessing Therapy (PRT):
A 5-step approach to reverse chronic pain by changing how the brain interprets signals.
Involves recognizing the pain as non-dangerous, shifting mindset, reducing fear, and using positive reinforcement.
Mindfulness and Somatic Tracking:
Techniques that help patients observe their pain without fear or judgment.
Builds a new relationship with pain, weakening the brain’s threat response.
Reframing Beliefs:
Rewriting the mental narrative about the cause and meaning of pain is crucial.
Belief in the possibility of recovery is a major component of healing.
✅ Evidence & Results:
Based on clinical trials showing that 66% of chronic back pain sufferers were pain-free or nearly pain-free after PRT.
Offers hope and a path forward for those with persistent pain who’ve tried everything else.
🛠️ Tools in the Book:
Guided exercises
Case studies
Practical tips for implementing PRT
Emotional techniques to reduce stress and anxiety
🎯 Who This Book Is For:
People with chronic pain (back pain, neck pain, fibromyalgia, etc.)
Those who’ve tried traditional treatments with limited success
Health practitioners seeking alternative approaches
🧩 Bottom Line:
“The Way Out” empowers readers with the understanding that chronic pain can be unlearned. With the right tools and mindset, recovery is not only possible—it’s scientifically supported.
More Details on Action
The Way Out is not just a theory-heavy book—it’s filled with actionable strategies for retraining your brain to stop generating chronic pain. Below is a deeper breakdown of Pain Reprocessing Therapy (PRT) and the practical steps you can take based on the book.
🔄 PRT: Pain Reprocessing Therapy — The 5 Core Components
PRT is designed to rewire the brain’s perception of danger associated with pain, using neuroplasticity. Here’s how each component works with actionable steps:
1. Education: Reframe the Source of Pain
Learn that your pain is real but generated by the brain, not by ongoing tissue damage.
✅ Actionable Items:
Accept the “brain origin” theory: Say to yourself, “There is nothing structurally wrong with me. My brain is misfiring pain signals.”
List evidence your pain is neuroplastic:
Does it move around?
Is it inconsistent or triggered by emotions or stress?
Did scans show nothing wrong?
📘 Example mantra:
“My pain is caused by a false alarm in my brain, not by injury.”
2. Somatic Tracking: Mindful Attention to Pain Without Fear
Observe pain curiously and calmly, sending signals of safety to the brain.
✅ Actionable Items:
When you feel pain, focus your attention gently on it.
Stay curious: “What does it feel like? Is it sharp? Pulsing? Moving?”
Combine with safety affirmations:
“This is just my brain being overprotective.”
“I am safe right now.”
📘 Do this 1–2x daily for 1–5 minutes when pain arises.
3. Reappraisal: Shift Your Interpretation of Pain
Reframe the meaning of pain from “something is wrong” to “my brain is misfiring.”
✅ Actionable Items:
Label pain as “brain pain”: This reduces fear.
Talk to your brain like a compassionate coach:
“Thanks, brain, but I don’t need this signal.”
“You can stand down—I’m not in danger.”
📘 This helps deactivate the fear-pain feedback loop.
4. Emotional Expression: Process Repressed Emotions
Suppressed emotions like anger or sadness can fuel chronic pain.
✅ Actionable Items:
Write uncensored “rage letters” you never send.
Ask yourself: “What emotion might I be avoiding right now?”
Use journaling or expressive writing to release inner tension.
📘 Even 10 minutes of honest writing daily can reduce pain severity over time.
5. Graded Exposure to Feared Activities
Gently reintroduce feared movements to teach your brain that they’re safe.
✅ Actionable Items:
Identify movements or activities you avoid due to pain.
Reintroduce them gradually and safely, while repeating safety messages:
“This movement is safe now.”
“My body is strong and capable.”
📘 Focus on function, not pain level. Progress counts, not perfection.
🎯 Daily Practice Summary (Suggested Routine)
Time And Practice
Morning
“10 min Somatic Tracking with calm breathing
Midday
Do journaling or expressive writing
Afternoon
Try a feared activity gently, while repeating safety affirmations
Evening
Reflect on pain reframes: What evidence did I notice today that this pain is brain-generated?
✨ Bonus Tools from the Book
Visualization: Picture your brain turning down the pain “volume knob.”
Success Stories: Read case studies in the book to build belief in recovery.
Internal Dialogue Shift: Change “Why is this happening?” to “What does my brain need to feel safe?”
⚠️ Important Mindset Shifts
My Summary
I’ve mentioned before how I believe chronic pain science and education needs to be driven by the patient.
This seems like a valuable book for those in chronic pain.
If you found this passive summary valuable, I would definitely read the book.