RECOVER Course Resources, Night Two.

Arranged by Topic with written and video options.

Remember – NOTHING works for everyone. These links are examples – not targeted medical advice for you and your problem.

Topic: Myth Busting

WRITTEN

I love the title of this article! “Bulls**t about posture causes pain & suffering” (also talks a lot about ‘core’)

VIDEO

There’s no such thing as perfect posture. (The main bit on ‘posture’ starts about halfway in)
A good Prof Peter O’Sullivan video. Discusses some myths in back pain with patients.
A Chiropractor debunks common chiropractic/back pain myths (eg “your back is out”, “one leg is longer = back pain”, “your pelvis is out of alignment”, and more)

PICTURE

Scans can be a problem. While sometimes helpful, a scan often does not determine your outcome. Check out how often we find “stuff” in healthy, pain-free people who are scanned.

Topic: Medication

THIS IS GENERAL ADVICE AND YOU SHOULD CLARIFY THE SPECIFIC MEDICATIONS FOR YOU WITH YOUR GP.

WRITTEN

Medications (this article uses the other name for paracetamol – Acetaminophen): https://www.mayoclinic.org/chronic-pain-medication-decisions/art-20360371

VIDEOS

The video on this page is a mixture of doctors discussing medication and patients talking about their experiences with different medications.

https://www.aci.health.nsw.gov.au/chronic-pain/for-everyone/pain-and-role-of-medications

Topic: Sleep

WRITTEN

Sleep and Pain. from PainHealth WA. One of the best pages around regarding these 2 linked things. Strangely, for such a good web page, I don’t think the video is helpful at all.
Sleep checklist used in our session (add avoiding screens before bed to this).

Topic: Diet

WRITTEN

Dietary advice to address inflammation. The setup of the American Arthritis website isn’t great on a computer, only a little better on a phone, but the info is good.

https://www.arthritis.org/living-with-arthritis/arthritis-diet/anti-inflammatory/the-arthritis-diet.php

Australian Heart Foundation have a good page on Omega 3’s: https://www.heartfoundation.org.au/images/uploads/main/Programs/Sources_of_omega_3.pdf

VIDEOS

A great, short talk from Dr Chris Hayes on the effects of stress, diet, and sleep on pain.

http://www.chronicpainaustralia.org.au/chronic-pain/treatments/lifestyle

A video about diet and inflammation.

https://www.aci.health.nsw.gov.au/chronic-pain/for-everyone/pain-lifestyle-and-nutrition

Topic: Calming a sensitive nervous system

VIDEOS

RELAXATION AND MENTAL HEALTH: A good overall summary page on options for common techniques. Several good videos summarising each one. This is from the kids’ section of this NSW pain service website, but I think it’s better than the adult section.

https://www.aci.health.nsw.gov.au/chronic-pain/painbytes/pain-and-mind-body-connection/relaxation-techniques-and-mindfulness

A great, short talk from Dr Chris Hayes on the effects of stress, diet, and sleep on pain.

http://www.chronicpainaustralia.org.au/chronic-pain/treatments/lifestyle

PRODUCTS

Smiling Mind, Free Mindfulness app.

Google Play (for android devices):

https://play.google.com/store/apps/details?id=com.smilingmind.app&hl=en

iTunes (for apple devices):

https://itunes.apple.com/au/app/smiling-mind/id560442518?mt=8

website: www.smilingmind.com.au

Free Mindfulness course via Monash University:

https://www.futurelearn.com/courses/mindfulness-wellbeing-performance

Progressive muscle relaxation track:

A good example. Buy from ABC online shop or iTunes:

https://www.abcmusic.com.au/discography/relax-0

Slow, deliberate breathing relaxation exercise tracks as played in the session today:

https://1drv.ms/f/s!AnvKefmJBE2A3Q5k2fYbCE7jE4SM

Today’s Rehabilitation Topics:

Planning, Pacing, Graded Exposure

PRODUCT

Noigroup.com for the iPad version of the Protectometer via iTunes. $15. (Not available for phones or android tablets). The protectometer also includes a useful section on planning, pacing and graded exposure.

http://www.noigroup.com/en/Product/EPHP

WRITTEN

Greg Lehman Recovery Strategies e-Book (Free). For the planning and taking action part, try using pages 50-71 for another version of what we have covered in our course. Also review the concept of Pain as an Overflowing Cup on page 31

http://www.greglehman.ca/

Online Fillable PDF “My Health Plan” from the ACI site.

https://www.aci.health.nsw.gov.au/__data/assets/pdf_file/0003/209667/health-plan.pdf

Pacing and Goal Setting

https://painhealth.csse.uwa.edu.au/pain-module/pacing-and-goal-setting/

Get back to Meaningful Actvity!! Great excerpt from Greg Lehman’s Recovery Strategy guidebook:

Meaningful Activity