Resources
Pain Science and Chronic Pain Resources
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Videos:
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Books:
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Explain Pain (by David Butler & Lorimer Moseley. Available through Vancouver Island Public Library – in high demand, so put a hold on it and settle in for a wait! Or, order it online – it’s worth the (sizeable) investment.
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Recovery Strategies Pain Guidebook (by Greg Lehman) - a colourful workbook for changing your pain, free PDF
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Other pain resources:
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Read Briony's information about evidence for applied pain neuroscience
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Follow Briony on social media for regular posts about applied pain neuroscience and chronic pain
About Mindfulness
"Mindful awareness is paying attention to present moment experiences with openness, curiosity, and a willingness to be with what is." - Diana Winston
"Mindfulness is simply paying attention to the present moment. With kindness and acceptance for whatever is occurring, we practice directing our minds towards what is actually happening right now." - Briony Beveridge
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Videos:
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Briony's information about evidence for mindfulness practice
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Follow Briony on social media for regular posts about applied mindfulness
Mindfulness Meditations
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See also Mindfulness apps, below
Mindfulness Apps
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Insight Timer App - A wide variety of meditations are available. Briony recommends:
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Breath Meditation – Sharon Salzberg
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Breathing Meditation – Jack Kornfield
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Body Scan – Elisha Golstein
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Being with difficulty - Nick Kientsch
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Loving-Kindness with Self-Compassion – Kristin Neff
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Headspace App - An entertaining introduction to mindfulness
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Buddhify - Meditations for use in daily life
Exercise
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Why is exercise so important? Watch this animated video for some great inspiration.
The following exercises are some of Briony's favourites. A physiotherapist can tell you which exercises are appropriate and most important for you.
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Lower body exercises for backs, hips and knees
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Single leg deadlift or airplane - Keep those hips level! No need to use a weight at first.
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Knee drive - Watch the alignment of your front knee and try to keep your hips level - feel it in your side-glute!
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Bent knee fall out - Keep your core engagement nice and gentle
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Halfmoon to warrior three - Watch your hip alignment and feel the burn in your standing glute. Use a wall or a table for stability at first if needed.
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Lunges - Keep an eye for a wobbly front knee, and try not to let the front knee move inwards.
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Deadlift - With or without weights
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Bird dog - Using a stick is helpful but not necessary
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Low back pain self-management exercises (evidence-based!)
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ISAEC (Inter-professional Spine Assessment and Education Clinics)
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Jaw pain (TMJ) information
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Animated video explaining jaw anatomy, and how the TMJ disc can cause clicking, locking, or pain
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Pterygoid release - best to consult your physio before trying this one at home
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