Resources
This is the first place I send patients and clients for more information. A major part of my practice philosophy is "Understanding" . These resources help you understand more about your pain and how to work toward freedom from your pain. I'm always adding more to this page, so check back often. If you would like regular updates click below:
Changes in your lifestyle can affect your pain. I have reorganized this page to address an aspect of Lifestyle Health. As you read through each heading, decide which area you want to address first. Don’t think that you can address them all at once! Make small changes over time for the outcome that you want: Live More with Less Pain!
MOVEMENT
Yoga Physical Therapist YouTube Channel!
Most weeks I post new physical, emotional, and spiritual ways to heal your pain. So SUBSCRIBE to my channel to get new information each week. These are all the lessons I teach in my classes. So watching these videos will help support your Yoga practice. Here’s just one example to get you started:
Sample Yoga Class
When you are looking for a teacher, guide or physical therapist you need to feel like it's the right fit. So try a full 40 minute class and see if you like my teaching style. This is a gentle class but it challenges those core muscles, I call it: Core on the Floor.
SLEEP
Research has found a connection between the presence of chronic pain and sleep dysfunction. I found this book to be very informative:
Why we Sleep, by Mathew Walker
You can use the Insight Timer app and other guided meditations in order to calm the nervous system and allow your body and brain to fall asleep. If you don’t sleep 7-9 hours each night, you are setting yourself up for pain.
MIND
Simply put, “Just change you mind!” However, this is easier said than done. How you think has become a habit. To create a new habit, first become very aware of your thoughts, beliefs, and perceptions about your pain. Ask yourself: Are these thoughts true? Has this belief been working for me? Is my perception of why I hurt real?
Mindfulness and Meditation are ways that you can find ways to “change your mind”.
Start Meditating!
I cannot emphasize this enough. You cannot change what you don’t know. The practice of meditation helps you understand the ebb and flow of your pain. You learn how pain is not just a physical experience, but also a mental and spiritual experience. And once you realize, then you have the tools to start controlling how you feel.
You are Not Your Pain: Using Mindfulness to Relieve Pain, Reduce Stress and Restore Well-Being, 2013. Authors are V. Burch and D. Penman
Book with CD of 8 Audio Meditations. This is the first book you should read!
University of California San Diego, Center for Mindfulness Website
Free Audio Guided Meditations: http://health.ucsd.edu/specialties/mindfulness/programs/mbsr/Pages/audio.aspx
If you are new to a practice of Mindfulness, I suggest starting with the shorter clips
Self Compassion Guided Meditations (Click on the Practices tab)
http://www.selfcompassion.org/
The Insight Timer app is my favorite way to do guided meditation. Search for a Body Scan or Breathing meditation to start. Here are a few of my favorite teachers:
Vidymala Burch (with specific focus on pain)
davidji (just LOVE his voice!)
Tara Brach (master meditation teacher!)
Andy Hobson (voice of the Headspace app)
Sonic Yogi (for music)
Kristen Neff (when you need self-compassion!)
Brain - Pain Connection
Body in Mind (http://www.bodyinmind.org/). The researchers (like Lorimer Moseley in the video) write blog posts to help us get a better understanding of how and why we experience pain.
Graded Motor Imagery (http://www.gradedmotorimagery.com/) is a rehabilitation process to move and also train the brain.
Cognitive Functional Therapy helps to overcome fear of movement and misconceptions about pain that keep you from healing. (Pain-ed.com). I recently read a case study using Cognitive Functional Therapy for low back pain. As I was reading it, I was amazed at how I was already implementing. This interview in the video will give you an idea of the process.
KNOWLEDGE
Understanding Pain
It is my belief that when you understand more about yourself and the science of pain, you are empowered to start taking the steps to a pain-free life. I use these resources to learn more about pain. The research is good and I implement treatment tools into practice any chance I get:
Pain Reframed Podcast (https://painreframedpodcast.libsyn.com/). I have listened to most of these episodes. I even contributed to Episode #70.
Healing Pain Podcast with Dr. Joe Tatta, DPT: http://www.drjoetatta.com/podcasts/
Pelvic Floor:
Pelvic Floor Galore by Shelley Prosko: http://physioyoga.ca/blog (Feb 22, 2015 blog post)
Yoga Wall Set-Up:
For extra support and a way to create traction on your spine: watch this set-up for wall yoga:
Does Stress Affect Your Pain?
Equipment
You may have some props at home. Please use what you already have and use the information below to create substitutions. If you prefer to purchase props and equipment, below are the ones I recommend for the best price. ***When you use these links, I get a small affiliate bonus from Amazon. ***
Yoga Mat: I don’t have a link for that and you don’t need to spend much money. If you a synthetic mat wrapped in plastic, wash in your washing machine on gentle and hang it to dry before using it. I have found that there is some residue from manufacturing that may cause you to slip. And that’s the key to many poses: a non-slip surface.
A therapy ball is totally optional. There are a few recorded classes in the library and I love teaching them. But I will give you plenty of warning if I plan to do a “ball” focused class.
You have several options on Amazon and in the stores. Make sure to get long bands (not loops). If you have been to PT before, you most likely have resistance bands! I chose these because the least resistance was light and a great place to start.
Yoga blocks and straps are standard equipment and this link bundles them together. You can substitute heavy books or a stool for blocks and a belt for the strap. Just make sure that the buckle doesn’t allow it to slip.
Firm pillows or several folded blankets can substitute for a rectangular yoga bolster. This is mostly used to get the hips elevated in sitting to prevent a rounded spine.
If you want to purchase a strap, make sure that it has a metal “D'“ shaped buckle and is at least 8 ft. long. These buckles seems to be the best!
Any firm blanket will do to pad your knees or add extra height under your hips.
I love using a foam roller! To substitute, take 2 beach towels, fold them once from short end to short end, and roll them along the long edge. Use duct tape to secure the roll. This will be a decent substitute.
Carpet sliders (or exercise gliders) create friction-free movement. I use them to make movement both easier and more difficult, depending on the class. You can use a sock sliding on hardwood (and a little less so on carpet) to substitute.