Introducing
The 30 Day
Pain Relief Challenge
What if Pain Didn't have to be something you fight everyday?
A 30-day app-based interactive challenge for women navigating chronic pain in midlife. Get daily easy-to-digest lessons in evidence-based, somatic movement and mindfulness that are easy to integrate into your real life. Connect with a supportive tribe, track your progress, and learn the tools to improve mobility, manage flare-ups and get back to being active.
The 30 Day Pain Relief Challenge
Is designed for you if You
- Have tried all the right things from physical therapy, massage, injections, HRT, stretching, strengthening, but the pain is still there or getting worse
- Have been told your scans look “fine,” but your body tells another story
- You've noticed yourself bracing for pain before you even move, like your body is already preparing for something bad to happen
- Are starting to wonder if your pain is “in your head” (spoiler: it’s NOT)… but also don’t know how to fix something you can’t stretch or strengthen away
- Are exhaused from being so stiff and guarded all the time. Even with movements that should be automatic
- Want relief, but you’re no longer willing to push through pain or force your body to comply. You know in your heart that it isn’t going to work for you
- Are open to a different approach that gives you back control, and leverages your body’s natural capacity to learn and heal.
- Are ready and willing to do what it takes, You just need solutions that actually work and fit into your busy schedule
If any of this sounds familiar, it doesn’t mean you’ve failed or that you’re broken, it means your nervous system has been working overtime to protect you.
Pain is your body’s most powerful protection mechanism, but this pain, that steals your peace and is shrinking your life is not normal. And you don’t have to live with this limitation.
This challenge was created specifically for women who are ready to stop chasing fixes, and start changing how their body experiences movement, sensation, and safety.
Here's how you'll reset your pain
In 30 Days
- Daily guided lessons in the app. Short, easy-to-digest lessons combining pain science, gentle somatic movement, and mindfulness so you always know what to do and why.
- Gentle somatic movement you can trust. No pushing or forcing. These practices help your nervous system feel safe enough to move with more ease and less guarding.
- Pain science that brings clarity, not overwhelm. Learn how pain actually works in a way that’s validating, practical, and empowering.
- Tools to navigate flare-ups with more confidence. Mindset and mindfulness practices to help you respond to pain with less fear and reactivity.
- Progress tracking inside the app. Notice small but meaningful changes that build trust in your body over time.
- Community support from women who get it. A private space to connect with others navigating chronic pain in midlife.
- 4 live group coaching calls with Mandy. Guidance, reassurance, and real-time teaching to support you through the process.
- 8 weeks of app access. Full access during the challenge, plus one month afterward to revisit lessons at your own pace.
How Does Somatic Movement Education Relieve Pain In Midlife?
Somatic movement is a gentle, nervous-system–based approach to movement that focuses on how your body feels from the inside, rather than forcing it to perform from the outside.
In midlife (especially after years of pain, stress, injuries, or hormonal shifts) the nervous system can shift into protection mode. Pain is your nervous system’s most powerful protection mechanism. The problem? If your pain has lasted more than 6 months, your tissues are healed. You are objectively safe. And yet the pain persists, or get’s worse. It’s like the nervous system is stuck. But how to get unstuck?
Somatic movement works by addressing this root issue.
Through slow, intentional movements that stay well within your comfort zone, your nervous system begins to receive a new message: movement is safe again.
As safety increases, guarding softens. You find that movements that once produced pain reliably feel neutral, or even pleasant. You catch yourself doing tasks that you once had to plan, or hold your breath to execute, with ease.
This is why somatic movement can be so effective when stretching, strengthening, or pushing through hasn’t helped (and can even made things worse).
It’s not about overriding your body. It’s about helping your body feel safe enough to change.
About
Mandy Ryle
Hi, I’m Mandy, and I’m a Chronic Pain Specialist, E-RYT 500, CSCS, and Nutrition Professional who has spent years helping women in midlife make sense of chronic pain and find relief without forcing their bodies to cooperate.
I’m a certified somatic movement specialist, pain coach, and nutrition professional who has spent years helping women in midlife make sense of chronic pain and find relief without forcing their bodies to cooperate.
I also live in a midlife body. So I know what it’s like to wake up stiff, to feel guarded before you even move, and to wonder why your body doesn’t respond the way it used to (even when you’re doing “all the right things”).
My work is grounded in evidence-based pain science and nervous-system–informed movement, but it’s shaped just as much by the thousands of conversations I’ve had with women who feel dismissed, confused, or stuck in pain.
Pain doesn’t happen in a body part, it happens in a unified self that is stuck in protection mode. It’s a safety problem. And when the nervous system feels safer in movement, in posture, in day to day living, change becomes possible.
That belief is at the heart of everything I teach, including this 30-Day Pain Relief Challenge.
My mission is simple: to help as many women as possible rebuild trust in their bodies, move with more ease, and experience the healing power of somatic movement in a way that actually fits real life.
I hope to see you inside the challenge soon!
Mandy Ryle
E-RYT500, CSCS, Nutrition Coach, Pain Care Coach
When You Commit to Just 30 Days
Expect to:
- Feel more at ease in your body with less guarding and bracing around movement
- Have a clearer understanding of why your pain behaves the way it does
- Move with more confidence and less fear of “setting something off”
- Experience fewer flare-ups, and feel more equipped when they do happen
- Notice improved mobility and ease in everyday movements
- Feel more connected to your body, instead of at war with it
- Have practical tools you can return to anytime your pain starts to escalate
- Trust that your body is capable of change without being forced
This challenge isn’t about perfection or becoming “pain-free forever.” It’s about changing your relationship with pain and reclaiming your future.
The Investment
This 30 Day Experience Includes
- Daily guided lessons delivered through the app
- Gentle, but super effective somatic movement, pain science, and mindfulness practices
- Community support and progress tracking
- 4 live group coaching calls on Wednesdays at noon (calls will be recorded)
- 8 weeks of app access so you can move at your own pace
That's Over $700 in Value For an Investment of Just $249
The next Challenge Kicks off on Wednesday, January 14, 2025
You Don't Need to Push harder You Just need a safer place to begin
If you’ve been waiting for the right moment, the right diagnosis, or the right permission, this is your invitation to stop waiting.
The 30-Day Pain Relief Challenge gives you structure, guidance, and support to begin changing how your body experiences pain gently, intelligently, and at your own pace.
You don’t have to feel ready. You just have to be willing to start.
30 Day Pain Relief Challenge FAQ
Can I do This Program From Anywhere?
Yes! You will use an app for most of your program content. Our weekly group coaching will take place virtually. The meeting link will be sent after registration.
Do I need to download anything?
Yes! When you register for the program, you will also begin setting up your access to the app we will use. Just follow the prompts to get set up.
If you have any technical issues, just reply to your welcome email. It’s best to get these things squared away as soon as possible so that you can focus on healing.
What if Im not tech savy?
If you aren’t comfortable using an app on your phone or tablet, this program is, unfortunately, not for you. It’s quite simple once you get started, but adding technical stress, if that’s already a trigger for you, is not ideal.
You may prefer 1:1 coaching in this case. Please set up a strategy call to determine the right path for you.
Is there a gaurantee?
Yes there is. You have until the end of the first week of the program to cancel. We will retain $80 of your registration price to cover credit card and administration fees.
To cancel, please email mandy@empoweredself.me within 5 days of the first group coaching call. After that, no refunds are possible.
Will This Help My Pain Issue?
This process has been used successfully by people with a variety of pain issues including musculoskeletal pain (i.e. back pain, neck pain, shoulder, knee pain etc…), Irritable bowel syndrome, migraines and more.
The biggest predictor of your success is your ability to be consistent with your resources through the duration of the program and beyond.
What are the movement practices like?
Your movement practices will progress from very simple to more challenging throughout the process. These movement practices are well tolerated by Mandy’s clients and become an important part of their continued success for many years after working together.
All movement practices will have a somatic element. Somatic movement is movement not for the musculoskeletal system, but for the education of the nervous system. Gradually you will learn to move with less pain and guarding. You will use these skills to add more and more movements back into your life.
If you would like to discuss your specific issue, please schedule a strategy call. We will decide which path is right for you.
