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
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"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
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Mindfulness Meditations
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See also Mindfulness apps, below
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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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Evidence
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Check out this summary of the evidence supporting each of Briony's areas of practice.