Conservative Self-management

Mindfulness and Meditation

Centre For Clinical Intervention: What is Mindfulness (PDF)

University of Alberta Faculty of Medicine Audio Relaxation and Mindfulness Exercises

•    Relaxation and mindfulness is sometimes used in the handling of chronic pain 
•    A collection of audio clips to guide patients through relaxation techniques and mindfulness 


Alberta Occupational Therapy Pain Network: Pain Self-Management Resources List

YouTube: Wellbeing Meditation Series by Quiet Mind Café

•    A 13-series meditation series focused on health and wellbeing 


YouTube: Guided Healing Series by The Honest Guys

Free Guided Meditation for Acute or Chronic Pain Audio Clip

•    A free meditation audio clip – duration of play: 12:45


BOOK: “The Mindfulness Solution to Pain: Step-by-step Techniques for Chronic Pain Management ” by Dr. Jackie Gardner-Nix
•    “This book offers a revolutionary new treatment approach, mindfulness-based chronic pain management, that helps you harness your mind's power to quiet your pain and put you in control.”

BOOK: “You are not Your Pain: Using Mindfulness to Relieve Pain, Reduce Stress, and Restore Well-Being – An Eight Week Program” by Vidyamala Burch and Danny Penman

•    You Are Not Your Pain reveals a simple eight-week program of mindfulness-based practices that will melt away your suffering. Accompanied by a CD to guide you, the eight meditations in this book take just ten to twenty minutes per day and have been shown to be as effective as prescription painkillers to soothe some of the most common causes of pain.


Better Sleep

The Better Sleep Council 

•    Information on mattress education, sleep positions, how to sleep better, research on sleep
•    Link to the “Better Bed Quiz”
•    Learn about the science of sleep, stages of sleep, sleep disorders, sleep safety, and the consequences of poor sleep 


How Sleep Works

•    Information about your sleep cycle, benefits of sleep, dreaming, and sleep problems 
•    21 Tips and Tricks to fall asleep 


Harvard Medical School: “Blue Light Has a Dark Side”

•    Learn about how blue light and screen-time impacts sleep quality 


Healthskills: Blog by Bronnie Thompson, OT and researcher
“Managing Sleep Problems – A Medication Free Approach”

•    An introduction to the Cognitive Behavioral Therapy (CBT) approach to insomnia 


BOOK: “Goodnight Mind: Turn Off Your Noisy Thoughts and Get a Good Night’s Sleep” by Colleen E. Carney PhD and Rachel Manber PhD

•    “Accessible, enjoyable, and grounded in evidence-based cognitive behavioral therapy (CBT), Goodnight Mind directly addresses the effects of rumination - or having an overactive brain - on your ability to sleep well.”


Therapeutic Exercise


Caritas Health Group, Misericordia Physiotherapy Department Stretching Guide

•    Photo instruction guide to effective stretching exercises to relieve muscle tightness associated with muscle pain 
Northern Physical Therapy: How to Use a Foam Roller

•    Includes an infographic demonstrating how to use a foam roller to relieve tight muscles 


Scrubbing in: 4 Exercises for aching knees 
•    Video guides demonstrating 4 therapeutic knee exercises Stretching for Back Pain

•    Tips for safe stretching, and stretches for neck and lower back


Thrive/Strive: 19 Exercises to Help Relieve Lower Back Pain 

Other Self-Management Strategies 

HealthCentral: 10 Best Ways to Distract Yourself from Rheumatoid Arthritis Pain
•    Infographic with 10 distraction strategies to manage pain


Conservative Self-Management Workshops / Courses

Alberta Health Services Better Choices, Better Health® Free Online Chronic Disease Self-Management Program

•    Free 6-week online workshop 
•    Learn to manage symptoms, such as chronic pain 


Alberta Health Services Better Choices, Better Health® Provincial Program (in-person workshops)

•    Click “online/in person workshop” tab to see workshops offered in your area
•     6 week workshops held once per week in 2.5 hour session
•    Topics such as “how to handle pain and fatigue” 
•    Workshops available at a variety of locations in Edmonton, Calgary, Medicine Hat and: 
North Zone: Bonnyville, Edson, Grande Prairie, Hinton, Onoway, Westlock, Whitecourt
Central Zone: Red Deer, Three Hills, Stettler, Sundre, Wainwright, Wetaskiwin 


eCentreClinic Free Online Pain Course

•    Free online course with content about pain management, understanding chronic pain, and practical skills for managing the impact of pain on day to day activities 


© 2018 by Society of Alberta Occupational Therapists


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