Back in Control Roadmap - Dr David Hanscom
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The Back in Control Roadmap is a four-stage recovery framework developed by Dr David Hanscom, a former orthopaedic surgeon. After leaving surgical practice, Hanscom created this method to help people overcome chronic pain by addressing the brain and nervous system rather than structural issues. The framework blends expressive writing, mindfulness, emotional processing, and lifestyle shifts into a structured pathway designed to rewire pain pathways and restore a meaningful life.
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The roadmap unfolds across four stages:
Lay the Foundation – Learn how chronic pain develops in the nervous system. Begin with expressive writing, active meditation, sleep hygiene, and building basic nervous system regulation skills.
Forgive and Play – Shift into calming practices such as forgiveness, play, and connection to reduce stress load and build new neural circuits.
Move Forward – Strengthen social connections and rebuild structures in family, work, and community to stabilise recovery.
Expand Your Consciousness – Engage in creativity, purpose, and giving back, shifting focus away from pain to higher meaning and integration.
The method encourages ongoing daily practice, creating long-term change through repetition and rewiring.
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Hanscom integrates his medical background with mind–body principles, making the framework appealing to those who want a science-based approach.
A central practice is expressive writing, which Hanscom regards as a foundational tool for processing stress and quieting the nervous system.
The roadmap is self-directed and available freely through his website, with optional books and online programmes for deeper guidance.
Hanscom also collaborates with other practitioners through “The Doc Journey” platform, which offers additional structured resources.
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Many participants highlight expressive writing as the most valuable tool, helping them offload fear and stress and notice physical shifts. (tmswiki.org/forum/threads/expressive-writing-david-hanscom.16427)
People found the four stages helpful for giving a clear structure and reducing overwhelm, with a sense of progression rather than endless trial-and-error. (backincontrol.com/success-stories)
Several reported that the method gave them a way to reframe pain as reversible, reducing fear and helping them feel hope for the first time in years. (tmswiki.org/forum, reddit.com/r/painscience)
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Item description
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Item description
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Free: Roadmap resources and articles available on the Back in Control website
Books: Back in Control (£10–15 / €12–18 / $12–18)
Optional programmes: The Doc Journey online course typically costs around $50/month (approx. £40 / €47)
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Large amount of content, including the full four-stage roadmap, is available at no cost on Hanscom’s website
Paid resources are optional extras for those wanting more guided support
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Back in Control Roadmap: backincontrol.com/the-4-stages
Success Stories: backincontrol.com/success-stories
The Doc Journey: thedocjourney.com
