Blog
Core Stabilization Exercises and McGill Big 3
Deep core stabilization involves engaging the pelvic floor muscles and transverse abdominis, which are crucial for supporting the pelvic organs and providing core stability. Diane Lee offers detailed guidance on activating these muscles on her website. Dr. Stuart McGill's "Big 3" core exercises include the modified curl-up, side plank, and bird-dog. The modified curl-up strengthens the abdominal muscles while maintaining a neutral spine, the side plank targets the Quadratus Lumborum and abdominal walls, and the bird-dog links the hips, lower back, upper back, and arms while keeping a neutral spine. An additional exercise, the front plank, engages the entire core. Consistently engaging these deep stabilizers during activities such as bending, leaning, or lifting helps prevent spinal strain and promotes overall core strength and stability.
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Mindfulness Meditation for Pain - Part 1: Introduction to Mindfulness
Welcome to the Mindfulness Meditation for Pain video series. Each video will help you learn how to use mindfulness to manage chronic pain and stress. It’s best to view the videos in sequence: from 1 through 5. If you are still having trouble managing your pain or stress and require further help, please contact your care provider or the Ottawa Distress Centre at 613-238-3311. Mental Health Service Information Ontario: 1-866-531-2600 or visit eMentalHealth.ca. If you need immediate medical attention, please call 911 or go to your nearest emergency department.
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Cognitive Behavioural Therapy for Insomnia (CBT-I)
This is a fact sheet about Cognitive Behavioural Therapy for Insomnia. CBT-I focuses on identifying and changing behaviors and thought patterns that contribute to sleep problems. Cognitive Behavioral Therapy for Insomnia (CBT-I) is the recommended, evidence-supported treatment for insomnia. It incorporates a range of strategies such as educational, behavioral, and cognitive interventions, which are customized to address each individual's specific needs. The goal of CBT-I is to modify the behaviors and thought patterns that perpetuate insomnia. Though it may take time to see improvements, as developing new habits and skills requires time, the benefits of CBT-I are substantial and enduring, aiding individuals with or without other mental and physical health conditions.
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How Botulinum Toxin Injectables Work to Manage Migraines
Botulinum toxin injectables, such as Botox are effective treatments for chronic migraines, approved by the FDA in 2010. These treatments are typically used to reduce facial wrinkles. In terms of migraines, botulinum toxin can be injected into multiple areas around the head and neck. The treatments are approved for select people age 18 and older who experience 15 or more migraine days per month. They work by blocking pain signals between the brain and nerves. It may take several weeks and multiple treatments to see results. Clinical trials have shown these injectables can significantly reduce the frequency and severity of migraines, making them a valuable option for chronic migraine sufferers.
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Understanding Insomnia and Chronic Pain: How Sleep Affects Your Health
Many people with chronic pain also struggle with insomnia, a condition where sleep is disrupted or difficult to initiate. This problem isn't just about feeling tired; it's closely tied to how our bodies perceive and manage pain. Insomnia isn't just a consequence of chronic pain—it can worsen it. When we don't get enough good-quality sleep, our bodies become more sensitive to pain. This happens because poor sleep affects our nervous system and can lead to inflammation in the brain, making us feel pain more intensely. Traditional treatments like medications often fall short for insomnia in chronic pain patients. Instead, Cognitive Behavioral Therapy for Insomnia (CBT-I) has shown great promise. CBT-I is a structured program that helps change thoughts and behaviors around sleep. It includes techniques like adjusting bedtime routines, managing stress, and improving sleep environment—all to promote better, more restful sleep. While CBT-I is effective, it's usually part of a broader treatment approach that includes managing the underlying pain condition. This might involve physical therapy, exercise, and strategies to cope with pain during daily activities. Research is ongoing to refine how we treat insomnia in chronic pain. By combining therapies that address both sleep and pain, healthcare providers aim to improve the overall quality of life for those living with chronic pain.
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