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Resources

Pain Science and Chronic Pain Resources

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Pain Science
Chronic Pain
About Mindfulness
Meditations
Mindfuless Apps

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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Mindfulness Meditations

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Mindfulness Apps

 

  • Insight Timer App - A wide variety of meditations are available.  Briony recommends: 

    • Breath Meditation – Sharon Salzberg

    • Breathing Meditation – Jack Kornfield

    • Body Scan – Elisha Golstein

    • Being with difficulty - Nick Kientsch

    • Loving-Kindness with Self-Compassion – Kristin Neff

  • Headspace App - An entertaining introduction to mindfulness

  • Buddhify - Meditations for use in daily life

Exercise

Exercise

 

 

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

    • Single leg deadlift or airplane - Keep those hips level! No need to use a weight at first.

    • Knee drive​  - Watch the alignment of your front knee and try to keep your hips level - feel it in your side-glute!

    • Bent knee fall out - Keep your core engagement nice and gentle

    • 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.

    • Lunges - Keep an eye for a wobbly front knee, and try not to let the front knee move inwards.

    • Deadlift - With or without weights

    • 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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Evidence

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Evidence
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