This group medical visit introduces yoga as a gentle and accessible way to support people living with persistent pain. The session combines simple yoga postures, mindful movement, and breathing practices that can help calm the nervous system, improve body awareness, and build confidence in moving your body.

Living with persistent pain can make movement feel uncertain or unsafe. In this session, you will explore slow and supportive movements designed to help your body feel more comfortable with movement again. These sessions are designed as therapeutic movement for people living with persistent pain, with an emphasis on safety, pacing, and nervous system regulation rather than flexibility or performance.

No previous yoga experience is required.

Multiple variations will be offered so you can participate at your own comfort level. Practices can be done seated in a chair, standing, or lying down, and you are always encouraged to adjust movements or take breaks as needed.

Helpful items for the session

• A yoga mat can be helpful if you plan to move onto the floor, but it is not required. If standing, wear shoes or socks with good grip if you are not using a mat.

• A stable chair or stool can be helpful for seated options or for support during transitions.

• A couple of rolled towels or throw cushions can help cushion and support different parts of the body.

• Yoga blocks, sturdy books, a step stool, or small storage bins are optional but can help bring the floor closer to you and make movements more comfortable.

This session is led by Andrea Palichuk (physiotherapist) & Dr. Noah Alexander.

Current patients can book here.

This group medical visit introduces Qi Gong, a gentle movement practice that combines slow, flowing movements with breath awareness and focused attention. Qi Gong can help support nervous system regulation, reduce physical tension, and improve body awareness, making it a helpful movement practice for people living with persistent pain.

These sessions are designed as therapeutic movement for people living with persistent pain, with an emphasis on safety, pacing, and nervous system regulation rather than exercise performance.

Sessions are guided at a slow, accessible pace and focus on moving with awareness rather than effort. You may choose to practice standing, seated, or alternate between the two throughout the session based on your comfort, energy level, and individual needs. Modifications and options are offered so you can participate in a way that feels safe and supportive.

Each session concludes with a guided meditation, helping integrate the movement practice and support a sense of calm and grounding before returning to the rest of your day.

No prior experience with Qi Gong or mindful movement is required. This class is open to people living with persistent pain who are looking for a gentle way to move, breathe, and reconnect with their body.

This session is led by Hayley Alexander (physiotherapist) & Dr. Noah Alexander.

Current patients can book here.

Pain is real. And it is more complex and more changeable than many of us have been led to believe.

This group medical visit helps you understand why pain can persist, even when tissues have healed or scans do not show a clear cause. Using modern pain science, we explore how pain is produced by the nervous system and why the body’s alarm system can sometimes become overprotective.

We discuss how many different factors can influence pain, including stress, fear, sleep, past experiences, and feelings of safety in the body.

You will learn clear, compassionate ways of understanding pain, including the idea of danger and safety messages in the nervous system and the role of neuroplasticity, which means the brain’s ability to change.

This session is not about blaming your body or pushing through pain. It is about understanding how pain works so fear can soften and confidence can grow.

We also discuss why imaging findings do not always explain pain, why persistent pain does not necessarily mean ongoing damage, and how active approaches such as movement, knowledge, connection, rest, and supportive care can help support recovery.

Understanding pain can help reduce fear, support nervous system regulation, and help you make informed choices that improve daily function and quality of life.

This session is often a starting point at Pain Recovery and helps lay the foundation for movement classes, skills-based programs, and mind-body therapies.

By the end of the session, most people leave with a clearer framework for their pain, reassurance that change is possible, and a stronger sense of direction for their recovery.

Pain is complex. But understanding it can be a powerful step toward feeling safer, more capable, and more in control.

This session is led by Shubhi Sharma (occupational therapist) & Dr. Noah Alexander.

Current patients can book here.

This group medical visit introduces somatic tracking, a key practice used in Pain Reprocessing Therapy (PRT). Somatic tracking is a way of noticing sensations in your body with curiosity and a sense of safety. Over time, this can help calm the nervous system and reduce fear or alarm around physical sensations.

When the brain becomes protective, it can start to interpret normal sensations as threatening. Learning to observe sensations in a calm and supportive way can help the nervous system settle and reduce pain-related distress.

During this session, you will be guided through a gentle somatic tracking and grounding practice. The focus is on awareness, safety, and nervous system regulation rather than performance or “doing it right.”

There is no structured movement in this session. You may participate seated, lying down, or standing, and you are welcome to change positions or take breaks at any time.

This session may be helpful if you:

• have completed a Pain Reprocessing Therapy series and want to continue practicing somatic tracking

• are curious about this approach and want to experience it in a supportive setting

• are looking for ways to calm your nervous system and reduce pain-related fear

This session is open to people living with persistent pain. The focus throughout is on safety, flexibility, and meeting your nervous system where it is on that day.

This session is led by Shubhi Sharma (occupational therapist) & Dr. Noah Alexander.

Current patients can book here.

Stress & Pain: Understanding and Regulating the Nervous System

Living with persistent pain can be stressful. At the same time, stress itself can increase pain sensitivity. Research shows that pain and stress share many of the same biological, psychological, and social pathways, which means they often influence each other in a cycle.

This group medical visit explores how stress affects the nervous system and how nervous system activation can influence pain levels, muscle tension, sleep, and overall well-being.

During this session, you will learn how the body responds to stress through systems such as the sympathetic nervous system and the body’s stress hormone system. When these systems remain activated for long periods of time, the nervous system can become more sensitive, which may contribute to pain flare-ups and increased physical tension. 

A key goal of this session is to help you recognize early signs of stress and understand how stress may be showing up in your body, thoughts, emotions, and behaviours.

You will also be introduced to practical strategies that can help regulate the nervous system and reduce the impact of stress on pain, including:

• simple breathing techniques that support nervous system calming

• building daily routines that support stability and recovery

• cognitive strategies to help shift unhelpful thought patterns

The session includes brief education, guided practice, and opportunities for reflection and discussion. You will leave with simple tools you can begin using in your daily life to support nervous system regulation and resilience.

This session is appropriate for individuals living with persistent pain who would like to better understand the connection between stress and pain and develop practical skills to help manage both.

This session is led by Shubhi Sharma (occupational therapist) & Dr. Noah Alexander.

Current patients can book here.

This group medical visit introduces yoga as a gentle and accessible way to support people living with persistent pain. The session combines simple yoga postures, mindful movement, and breathing practices that can help calm the nervous system, improve body awareness, and build confidence in moving your body.

Living with persistent pain can make movement feel uncertain or unsafe. In this session, you will explore slow and supportive movements designed to help your body feel more comfortable with movement again. These sessions are designed as therapeutic movement for people living with persistent pain, with an emphasis on safety, pacing, and nervous system regulation rather than flexibility or performance.

No previous yoga experience is required.

Multiple variations will be offered so you can participate at your own comfort level. Practices can be done seated in a chair, standing, or lying down, and you are always encouraged to adjust movements or take breaks as needed.

Helpful items for the session

• A yoga mat can be helpful if you plan to move onto the floor, but it is not required. If standing, wear shoes or socks with good grip if you are not using a mat.

• A stable chair or stool can be helpful for seated options or for support during transitions.

• A couple of rolled towels or throw cushions can help cushion and support different parts of the body.

• Yoga blocks, sturdy books, a step stool, or small storage bins are optional but can help bring the floor closer to you and make movements more comfortable.

This session is led by Andrea Palichuk (physiotherapist) & Dr. Noah Alexander.

Current patients can book here.

Empowered Relief® is a 2-hour, single-session pain management class developed by pain researchers at Stanford University and now offered internationally as part of evidence-based care for people living with chronic or persistent pain. The program is based on principles from Cognitive Behavioral Therapy (CBT) for chronic pain and teaches practical skills to help you better understand your pain and learn strategies to reduce its impact on your daily life.

Persistent pain is complex. It involves the nervous system, the brain, thoughts, emotions, stress responses, and physical activity patterns. Research shows that when the nervous system remains on high alert, pain signals can become amplified and more difficult to regulate. Education and skill-building that address these processes can play an important role in the medical management of chronic pain.

During this session, you will learn how pain is processed in the brain and body and how stress, muscle tension, and thought patterns can influence your pain experience. The class introduces the concept that while pain is always real, the nervous system can become sensitized over time. Understanding this process can help you develop strategies that support recovery and improve day-to-day function.

You will also be guided through several clinically supported skills that help regulate the nervous system and reduce pain-related distress, including:

• The relaxation response, a breathing-based technique that helps calm the body and reduce pain amplification

• Skills for working with unhelpful pain thoughts, based on CBT approaches that help reduce pain-related distress

• Self-soothing and regulation strategies that help you shift out of pain-focused patterns

• A personalized pain relief plan to support ongoing self-management

These approaches are grounded in cognitive and behavioral pain science and are designed to help retrain the brain and nervous system toward safety and regulation. Clinical trials have shown that Empowered Relief® can lead to meaningful improvements in pain intensity, pain interference, emotional distress, and quality of life for people living with chronic pain.

You will leave the session with practical tools you can begin using right away, along with a clear plan for practicing these skills over time. The goal is to help you feel more confident in managing symptoms, improve daily function, and regain a sense of control over your health.

Empowered Relief® is not a replacement for medical care from your primary provider, but it can be an important part of a comprehensive chronic pain treatment plan.

This session is led by Hayley Alexander (physiotherapist) & Dr. Noah Alexander.

Pain is real. And it is more complex and more changeable than many of us have been led to believe.

This group medical visit helps you understand why pain can persist, even when tissues have healed or scans do not show a clear cause. Using modern pain science, we explore how pain is produced by the nervous system and why the body’s alarm system can sometimes become overprotective.

We discuss how many different factors can influence pain, including stress, fear, sleep, past experiences, and feelings of safety in the body.

You will learn clear, compassionate ways of understanding pain, including the idea of danger and safety messages in the nervous system and the role of neuroplasticity, which means the brain’s ability to change.

This session is not about blaming your body or pushing through pain. It is about understanding how pain works so fear can soften and confidence can grow.

We also discuss why imaging findings do not always explain pain, why persistent pain does not necessarily mean ongoing damage, and how active approaches such as movement, knowledge, connection, rest, and supportive care can help support recovery.

Understanding pain can help reduce fear, support nervous system regulation, and help you make informed choices that improve daily function and quality of life.

This session is often a starting point at Pain Recovery and helps lay the foundation for movement classes, skills-based programs, and mind-body therapies.

By the end of the session, most people leave with a clearer framework for their pain, reassurance that change is possible, and a stronger sense of direction for their recovery.

Pain is complex. But understanding it can be a powerful step toward feeling safer, more capable, and more in control.

This session is led by Jennifer Lei (occupational therapist) & Dr. Noah Alexander.

Current patients can book here.

Foundations of Mindfulness & Gentle Movement is a supportive, low-pressure group medical visit for people living with persistent pain who want to begin, or return to, movement in a way that feels safe, accessible, and sustainable.

This session is a core starting point for many people new to Pain Recovery. It is also a helpful class to return to during flare-ups, periods of stress, or times when more structured or higher-intensity movement does not feel right for your body.

In this group, we explore the idea that movement is medicine. Not because something in your body is broken, but because the right kind of movement can help the nervous system feel safer, calmer, and more capable.

We introduce mindfulness and gentle movement as practical tools that support nervous system regulation, build confidence with movement, and help you reconnect with your body.

Each session includes:

• A brief overview of how pain and the nervous system work, and why a sense of safety matters in recovery

• Guided mindfulness and grounding practices, with options beyond focusing on the breath

• A short guided meditation

• Simple, mindful movement that can be done seated, standing, or a mix of both

• Clear options and modifications throughout, with no expectation to push through pain

The movements are slow, intentional, and focused on awareness rather than performance. No equipment is required, and no prior experience with meditation or movement practices is needed.

You will leave with practical tools and resources you can use on your own so mindfulness and gentle movement can become part of your ongoing care. These practices can help calm the nervous system, support daily function, and build confidence with movement over time.

This session helps lay the foundation for other movement-based group medical visits at Pain Recovery, while also offering a reliable place to return when your system needs something gentler.

This session is led by Shubhi Sharma (occupational therapist) & Dr. Noah Alexander.

Current patients can book here.

This group medical visit introduces yoga as a gentle and accessible way to support people living with persistent pain. The session combines simple yoga postures, mindful movement, and breathing practices that can help calm the nervous system, improve body awareness, and build confidence in moving your body.

Living with persistent pain can make movement feel uncertain or unsafe. In this session, you will explore slow and supportive movements designed to help your body feel more comfortable with movement again. These sessions are designed as therapeutic movement for people living with persistent pain, with an emphasis on safety, pacing, and nervous system regulation rather than flexibility or performance.

No previous yoga experience is required.

Multiple variations will be offered so you can participate at your own comfort level. Practices can be done seated in a chair, standing, or lying down, and you are always encouraged to adjust movements or take breaks as needed.

Helpful items for the session

• A yoga mat can be helpful if you plan to move onto the floor, but it is not required. If standing, wear shoes or socks with good grip if you are not using a mat.

• A stable chair or stool can be helpful for seated options or for support during transitions.

• A couple of rolled towels or throw cushions can help cushion and support different parts of the body.

• Yoga blocks, sturdy books, a step stool, or small storage bins are optional but can help bring the floor closer to you and make movements more comfortable.

This session is led by Andrea Palichuk (physiotherapist) & Dr. Noah Alexander.

Current patients can book here.

Living with chronic pain affects more than just your body. It can impact your relationships, work, and daily interactions. When pain is difficult to explain or boundaries are unclear, stress can increase, which may contribute to flare-ups and make symptoms harder to manage.

This group medical visit focuses on building practical communication skills as part of a comprehensive approach to persistent pain management. You will learn how to:

• Express your symptoms and needs clearly to family, friends, coworkers, and healthcare providers

• Set boundaries that support pacing and help prevent overexertion

• Navigate relationship stress and conflict that can influence the nervous system and pain experience

• Ask for specific, effective support in a way that aligns with your care plan

Improving communication can help reduce stress, support nervous system regulation, and make it easier to follow through with recommended strategies such as pacing and activity modification. These skills support daily function and are an important part of managing persistent pain.

This session is appropriate for individuals living with persistent pain who want to improve how they communicate about their needs and build more supportive environments at home, at work, and in healthcare settings.

This session is led by Shubhi Sharma (occupational therapist) & Dr. Noah Alexander.

Current patients can book here.

This session integrates evidence-informed movement, breathwork, and body awareness strategies shown to support nervous system regulation, improve functional mobility, and build confidence with movement in people living with persistent pain. These sessions are designed as therapeutic movement for people living with persistent pain, with an emphasis on safety, pacing, and nervous system regulation rather than exercise performance.

Participants are guided through gentle, Pilates-based exercises that focus on controlled movement, stability, and awareness. The goal is not to push through pain. Instead, we focus on gradually retraining the body and nervous system to move in ways that feel safe, supported, and sustainable. This type of movement can help reduce guarding, improve coordination, and support a gradual return to everyday activities such as walking, lifting, and daily tasks.

Many exercises are demonstrated on a yoga mat. However, this session is open to anyone and every movement can be modified, with seated or standing alternatives available for participants who are not comfortable getting down onto the floor.

Clinical Pilates involves slightly more structured movement than some of our other classes. For this reason, we strongly recommend attending Foundations of Mindfulness and Gentle Movement and Qi Gong & Mindful Movement before joining Clinical Pilates, as these sessions introduce many of the foundational concepts around gentle movement, body awareness, and nervous system regulation.

The emphasis throughout the session is on safe exploration of movement, helping participants rebuild trust in their bodies while developing strength, stability, and confidence over time.

No prior Pilates experience is required.

What to have nearby:

• A stable chair (without wheels)

• A yoga mat if you plan to participate on the floor

• Optional props such as pillows, rolled blankets, or towels to help modify exercises and improve comfort

This session is led by Hayley Alexander (physiotherapist) & Dr. Noah Alexander.

Current patients can book here.

Pain is real. And it is more complex and more changeable than many of us have been led to believe.

This group medical visit helps you understand why pain can persist, even when tissues have healed or scans do not show a clear cause. Using modern pain science, we explore how pain is produced by the nervous system and why the body’s alarm system can sometimes become overprotective.

We discuss how many different factors can influence pain, including stress, fear, sleep, past experiences, and feelings of safety in the body.

You will learn clear, compassionate ways of understanding pain, including the idea of danger and safety messages in the nervous system and the role of neuroplasticity, which means the brain’s ability to change.

This session is not about blaming your body or pushing through pain. It is about understanding how pain works so fear can soften and confidence can grow.

We also discuss why imaging findings do not always explain pain, why persistent pain does not necessarily mean ongoing damage, and how active approaches such as movement, knowledge, connection, rest, and supportive care can help support recovery.

Understanding pain can help reduce fear, support nervous system regulation, and help you make informed choices that improve daily function and quality of life.

This session is often a starting point at Pain Recovery and helps lay the foundation for movement classes, skills-based programs, and mind-body therapies.

By the end of the session, most people leave with a clearer framework for their pain, reassurance that change is possible, and a stronger sense of direction for their recovery.

Pain is complex. But understanding it can be a powerful step toward feeling safer, more capable, and more in control.

This session is led by Shubhi Sharma (occupational therapist) & Dr. Noah Alexander.

Current patients can book here.

Living with persistent pain or fatigue can make sleep difficult, and poor sleep can in turn worsen pain and exhaustion. In this group session, you’ll learn how sleep and pain are connected and explore practical, evidence-based strategies to support better rest.

We discuss how sleep influences the nervous system and the body’s pain signals, and how disrupted sleep can increase pain sensitivity and fatigue. Understanding this connection can help guide strategies that support both sleep and pain management.

The focus is on simple, realistic changes such as routines, timing, and daily habits that can support improved rest and nervous system regulation over time, without aiming for perfect sleep.

This session highlights practical tools you can begin using right away to support sleep, reduce symptom flare-ups, and improve daytime function.

This session is open to anyone living with persistent pain who wants to better understand their sleep and explore supportive approaches to rest and recovery.

This session is led by Shubhi Sharma (occupational therapist) & Dr. Noah Alexander.

Current patients can book here.

Medical cannabis is one option that some people explore as part of chronic pain management, but it can also feel confusing or hard to navigate. In this group medical visit, Dr. Noah Alexander and pharmacist Anita Rasoda will review the basics of pain physiology and introduce the endocannabinoid system, including how cannabis is thought to interact with the body and nervous system. We will discuss both medical and recreational routes of access in Canada, review practical considerations for use, and explore why working with healthcare professionals is important for individualized dosing, monitoring, and safe use. There will also be time for questions so you can better understand whether medical cannabis may be an appropriate option in your care.

Current patients can book here.

Foundations of Mindfulness & Gentle Movement is a supportive, low-pressure group medical visit for people living with persistent pain who want to begin, or return to, movement in a way that feels safe, accessible, and sustainable.

This session is a core starting point for many people new to Pain Recovery. It is also a helpful class to return to during flare-ups, periods of stress, or times when more structured or higher-intensity movement does not feel right for your body.

In this group, we explore the idea that movement is medicine. Not because something in your body is broken, but because the right kind of movement can help the nervous system feel safer, calmer, and more capable.

We introduce mindfulness and gentle movement as practical tools that support nervous system regulation, build confidence with movement, and help you reconnect with your body.

Each session includes:

• A brief overview of how pain and the nervous system work, and why a sense of safety matters in recovery

• Guided mindfulness and grounding practices, with options beyond focusing on the breath

• A short guided meditation

• Simple, mindful movement that can be done seated, standing, or a mix of both

• Clear options and modifications throughout, with no expectation to push through pain

The movements are slow, intentional, and focused on awareness rather than performance. No equipment is required, and no prior experience with meditation or movement practices is needed.

You will leave with practical tools and resources you can use on your own so mindfulness and gentle movement can become part of your ongoing care. These practices can help calm the nervous system, support daily function, and build confidence with movement over time.

This session helps lay the foundation for other movement-based group medical visits at Pain Recovery, while also offering a reliable place to return when your system needs something gentler.

This session is led by Jennifer Lei (occupational therapist) & Dr. Noah Alexander.

Current patients can book here.

Living with pain can take a toll on your mood, and low mood, in turn, can intensify the experience of pain. In this group medical visit, we’ll explore the relationship between mood and pain, and how they can interact in a cycle that’s often hard to break.

You’ll learn how mood can influence pain intensity, coping, and daily functioning, and how shifts in thoughts, emotions, and behaviors can either amplify or ease the pain experience.

This session introduces three evidence-based approaches used in pain and mental health care: Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT),  Acceptance and Commitment Therapy (ACT). We will also practice one practical skill from each approach, giving you tools you can begin using right away to better manage mood and its impact on pain.

This session is led by Jennifer Lei (occupational therapist) & Dr. Noah Alexander.

Current patients can book here.

This group medical visit introduces yoga as a gentle and accessible way to support people living with persistent pain. The session combines simple yoga postures, mindful movement, and breathing practices that can help calm the nervous system, improve body awareness, and build confidence in moving your body.

Living with persistent pain can make movement feel uncertain or unsafe. In this session, you will explore slow and supportive movements designed to help your body feel more comfortable with movement again. These sessions are designed as therapeutic movement for people living with persistent pain, with an emphasis on safety, pacing, and nervous system regulation rather than flexibility or performance.

No previous yoga experience is required.

Multiple variations will be offered so you can participate at your own comfort level. Practices can be done seated in a chair, standing, or lying down, and you are always encouraged to adjust movements or take breaks as needed.

Helpful items for the session

• A yoga mat can be helpful if you plan to move onto the floor, but it is not required. If standing, wear shoes or socks with good grip if you are not using a mat.

• A stable chair or stool can be helpful for seated options or for support during transitions.

• A couple of rolled towels or throw cushions can help cushion and support different parts of the body.

• Yoga blocks, sturdy books, a step stool, or small storage bins are optional but can help bring the floor closer to you and make movements more comfortable.

This session is led by Andrea Palichuk (physiotherapist) & Dr. Noah Alexander.

Current patients can book here.

Energy, Pain, and Pacing Series
A 4-Session Group Medical Visit Series for Living Well with Persistent Pain or Fatigue

Living with persistent pain or fatigue can change how much energy you have available for everyday activities. Many people find themselves caught in a frustrating cycle: pushing through on better days, followed by a flare-up, crash or period of forced rest.

This four-session Energy, Pain & Pacing Series is designed to help you better understand these patterns and develop practical strategies for approaching activity in a more sustainable way.

Session dates and times:

• Tuesdays 4:00-5:30 p.m.

• September 8, 15, 22, 29

Throughout the series, we will explore how pain, fatigue, stress and activity can affect the nervous system and your available energy. You will learn pacing and energy-conservation strategies that can help reduce cycles of overactivity and symptom flares while supporting more consistent participation in the activities that matter to you.

Each session combines medical education, guided discussion and practical planning activities. You will have opportunities to apply the strategies to your own routines and develop tools you can use at home, at work and in daily life.

This program focuses on four key strategies commonly used in chronic disease and pain management:

Pacing, Prioritization, Planning, and Positivity.

Together, these tools help you use your energy more intentionally so that daily life becomes more consistent, manageable, and sustainable.

What the Series Covers

Session 1: Understanding Energy, Pain and the Boom-and-Bust Cycle

Learn how persistent pain and fatigue can affect activity tolerance and available energy. We will explore how patterns such as pushing through symptoms or avoiding activity can unintentionally contribute to flare-ups and changes in activity levels.

Session 2: Finding Your Sustainable Pace

Learn how to identify a realistic activity baseline and find a starting point that feels manageable for your current capacity. We will also discuss how activity can be gradually adjusted over time.

Session 3: Planning and Prioritizing

Explore strategies for organizing daily activities with your energy in mind, prioritizing what matters most and adapting your plans when symptoms or energy levels fluctuate.

Session 4: Energy-Conservation Strategies and Flare-Up Planning

Learn practical ways to reduce the energy demands of everyday tasks, incorporate restorative rest and develop a personalized plan for navigating symptom flare-ups.

What You Will Gain

By the end of the series, you will have:

• A clearer understanding of how persistent pain and fatigue can affect energy and activity

• A personalized pacing and activity plan

• Tools for recognizing early signs that you may be exceeding your current capacity

• Strategies for planning your days and weeks more sustainably

• Practical ways to reduce the energy demands of everyday activities

• A personalized flare-up plan

These strategies are commonly used in persistent pain and chronic illness care. They can help you participate more consistently in everyday life while reducing cycles of overactivity, symptom flares and forced rest.

Who Is This Series For?

This series is intended for people living with persistent pain or fatigue who would like practical, evidence-informed strategies for approaching activity and using their available energy more sustainably.

Sessions include education, discussion and interactive exercises to help you apply what you learn to your own life.

This series is led by Jennifer Lei (occupational therapist) & Dr. Noah Alexander.

Current patients can book here.

This group medical visit is for people who have previously completed the Pain Reprocessing Therapy (PRT) eight-session series with Pain Recovery. It offers an opportunity to reconnect with the core ideas of PRT and continue building the skills used to manage persistent pain.

During the session, we will briefly revisit key PRT concepts, answer questions that may have come up since completing the program, and reflect on how these strategies are working in your day-to-day life. You are welcome to share observations, challenges, or progress from your ongoing recovery journey if you wish.

The session will also include a guided somatic tracking practice, helping reinforce the skills learned during the series and supporting confidence in responding to pain sensations with safety and curiosity.

This session is intended as a follow-up and refresher, rather than a full review of the program. The goal is to support continued practice of PRT skills, strengthen your self-management strategies, and help you keep applying these approaches in everyday life to better manage persistent pain and its impact on daily activities.

This session is led by Shubhi Sharma (occupational therapist) & Dr. Noah Alexander.

Current patients can book here.

This 30-minute group medical visit introduces chair yoga as a gentle and accessible way to support people living with persistent pain. The session combines simple seated yoga postures, mindful movement, and breathing practices that can help calm the nervous system, improve body awareness, and build confidence with movement.

Living with persistent pain can make movement feel uncertain or unsafe. In this session, you will explore slow and supportive movements from a seated position, with an emphasis on safety, pacing, and nervous system regulation rather than flexibility or performance.

No previous yoga experience is required. Multiple variations will be offered so you can participate at your own comfort level, and you are always encouraged to adjust movements or take breaks as needed.

Helpful items for the session

Please have a stable chair without wheels available. A couple of rolled towels or small cushions may also be helpful for comfort and support.

Want to continue moving?

This session is followed by a separate 60-minute Yoga for Pain Care: Standing & Mat Practice from 6:20 to 7:20 p.m. You are welcome to attend either session or register for both, for a total of 90 minutes of GMVs that day.

If you would like to attend both sessions, you must register for each one individually. Each session has a separate Zoom link, so please use the link provided for the session you are joining.

This session is led by Andrea Palichuk (physiotherapist) & Dr. Noah Alexander.

Current patients can book here.

This 60-minute group medical visit introduces yoga as a gentle and accessible way to support people living with persistent pain. The session combines standing and mat-based yoga postures, mindful movement, and breathing practices that can help calm the nervous system, improve body awareness, and build confidence in moving your body.

Living with persistent pain can make movement feel uncertain or unsafe. In this session, you will explore slow and supportive movements designed to help your body feel more comfortable with movement again. The session is designed as therapeutic movement for people living with persistent pain, with an emphasis on safety, pacing, and nervous system regulation rather than flexibility or performance.

No previous yoga experience is required. Multiple variations will be offered so you can participate at your own comfort level. You are always encouraged to adjust movements, use additional support, or take breaks as needed.

Helpful items for the session

A yoga mat is recommended if you plan to participate in the floor-based exercises. If standing without a mat, please wear shoes or socks with good grip.

A stable chair or stool can be helpful for support during standing movements or transitions.

A couple of rolled towels or throw cushions can help cushion and support different parts of the body.

Yoga blocks, sturdy books, a step stool, or small storage bins are optional but can help bring the floor closer to you and make movements more comfortable.

Looking for a seated option first?

A separate 30-minute Chair Yoga for Pain Care session is held immediately beforehand, from 5:45 to 6:15 p.m. You are welcome to attend either session or register for both, for a total of 90 minutes of GMVs that day.

If you would like to attend both sessions, you must register for each one individually. Each session has a separate Zoom link, so please use the link provided for the session you are joining.

This session is led by Andrea Palichuk (physiotherapist) & Dr. Noah Alexander.

Current patients can book here.

Pain is real. And it is more complex and more changeable than many of us have been led to believe.

This group medical visit helps you understand why pain can persist, even when tissues have healed or scans do not show a clear cause. Using modern pain science, we explore how pain is produced by the nervous system and why the body’s alarm system can sometimes become overprotective.

We discuss how many different factors can influence pain, including stress, fear, sleep, past experiences, and feelings of safety in the body.

You will learn clear, compassionate ways of understanding pain, including the idea of danger and safety messages in the nervous system and the role of neuroplasticity, which means the brain’s ability to change.

This session is not about blaming your body or pushing through pain. It is about understanding how pain works so fear can soften and confidence can grow.

We also discuss why imaging findings do not always explain pain, why persistent pain does not necessarily mean ongoing damage, and how active approaches such as movement, knowledge, connection, rest, and supportive care can help support recovery.

Understanding pain can help reduce fear, support nervous system regulation, and help you make informed choices that improve daily function and quality of life.

This session is often a starting point at Pain Recovery and helps lay the foundation for movement classes, skills-based programs, and mind-body therapies.

By the end of the session, most people leave with a clearer framework for their pain, reassurance that change is possible, and a stronger sense of direction for their recovery.

Pain is complex. But understanding it can be a powerful step toward feeling safer, more capable, and more in control.

This session is led by Jennifer Lei (occupational therapist) & Dr. Noah Alexander.

Current patients can book here.

This group medical visit introduces Qi Gong, a gentle movement practice that combines slow, flowing movements with breath awareness and focused attention. Qi Gong can help support nervous system regulation, reduce physical tension, and improve body awareness, making it a helpful movement practice for people living with persistent pain.

These sessions are designed as therapeutic movement for people living with persistent pain, with an emphasis on safety, pacing, and nervous system regulation rather than exercise performance.

Sessions are guided at a slow, accessible pace and focus on moving with awareness rather than effort. You may choose to practice standing, seated, or alternate between the two throughout the session based on your comfort, energy level, and individual needs. Modifications and options are offered so you can participate in a way that feels safe and supportive.

Each session concludes with a guided meditation, helping integrate the movement practice and support a sense of calm and grounding before returning to the rest of your day.

No prior experience with Qi Gong or mindful movement is required. This class is open to people living with persistent pain who are looking for a gentle way to move, breathe, and reconnect with their body.

This session is led by Jennifer Lei (occupational therapist) & Dr. Noah Alexander.

Current patients can book here.

Living with pain can make it difficult to stay active and engaged in daily life, often leading to cycles of avoidance, frustration, and reduced confidence. This class focuses on how evidence-based strategies can help you reconnect with what matters and take meaningful, achievable steps forward.

We’ll explore how values and goal setting work together to support recovery. Values help guide where you want to go, while structured goal setting provides the steps to get there.

You’ll learn how to identify what is most important to you and translate those values into realistic, flexible goals that fit your current abilities. We’ll also look at how barriers can interfere with follow-through and how to respond to these effectively.

In this class, you will learn how to:

• Clarify personal values to guide meaningful action

• Set specific, achievable, and flexible goals

• Break goals into manageable steps

• Respond to common barriers

This session is led by Jennifer Lei (occupational therapist) & Dr. Noah Alexander.

Current patients can book here.

Movement is an important part of recovery from persistent pain, but getting started can feel overwhelming. If you've been avoiding movement because you're worried it might make your pain worse, or if traditional exercise classes feel intimidating, this session offers a supportive place to begin.

This one-hour group medical visit, led by a licensed occupational therapist, uses guided, gentle movement to help you reconnect with your body, build confidence in movement, and support recovery from persistent pain.

The session combines breathing, stretching, mobility exercises, and mindful movement to help you explore movement in ways that feel safe, comfortable, and achievable. No previous experience is needed, and every movement can be adapted to your comfort level and abilities.

Who is this session for?

This session is designed for people who:

• Live with persistent pain and want to become more comfortable with movement

• Feel hesitant or intimidated by exercise classes such as yoga, Pilates, or strength training

• Are looking for a gentle starting point or a way to return to regular movement

• Want to improve body awareness and reduce tension in a calm, supportive environment

What you'll learn

During this session, you'll:

• Practice gentle movement that can be adapted to your individual needs

• Build confidence in your ability to move safely and comfortably

• Improve body awareness and mobility

• Learn simple movement strategies you can continue at home

• Experience how mindful movement can support nervous system regulation and overall well-being

Why movement matters

Research consistently shows that regular physical activity is one of the most effective treatments for persistent pain. Gentle movement can improve physical function, confidence, and quality of life, and there is no single "best" type of exercise. The most effective movement is the kind that feels enjoyable and sustainable enough to become part of everyday life.

For many people living with persistent pain, fear of movement can become a barrier to recovery. This session provides an opportunity to explore movement in a supportive environment, helping you gradually rebuild confidence in your body's ability to move.

What to have nearby

To help you get the most out of the session, we recommend having:

• Comfortable clothing that allows you to move freely

• A small space where you can move comfortably

• A stable chair (without wheels)

• A water bottle

This session is led by Jennifer Lei (occupational therapist) & Dr. Barbara Kozminski.

Current patients can book here.

Foundations of Mindfulness & Gentle Movement is a supportive, low-pressure group medical visit for people living with persistent pain who want to begin, or return to, movement in a way that feels safe, accessible, and sustainable.

This session is a core starting point for many people new to Pain Recovery. It is also a helpful class to return to during flare-ups, periods of stress, or times when more structured or higher-intensity movement does not feel right for your body.

In this group, we explore the idea that movement is medicine. Not because something in your body is broken, but because the right kind of movement can help the nervous system feel safer, calmer, and more capable.

We introduce mindfulness and gentle movement as practical tools that support nervous system regulation, build confidence with movement, and help you reconnect with your body.

Each session includes:

• A brief overview of how pain and the nervous system work, and why a sense of safety matters in recovery

• Guided mindfulness and grounding practices, with options beyond focusing on the breath

• A short guided meditation

• Simple, mindful movement that can be done seated, standing, or a mix of both

• Clear options and modifications throughout, with no expectation to push through pain

The movements are slow, intentional, and focused on awareness rather than performance. No equipment is required, and no prior experience with meditation or movement practices is needed.

You will leave with practical tools and resources you can use on your own so mindfulness and gentle movement can become part of your ongoing care. These practices can help calm the nervous system, support daily function, and build confidence with movement over time.

This session helps lay the foundation for other movement-based group medical visits at Pain Recovery, while also offering a reliable place to return when your system needs something gentler.

This session is led by Jennifer Lei (occupational therapist) & Dr. Noah Alexander.

Current patients can book here.

Pain Reprocessing Therapy (PRT) Program for Persistent Pain

An 8-Session Group Medical Visit Series

Pain Reprocessing Therapy (PRT) is a research-informed approach that helps people living with persistent pain understand how the brain and nervous system influence the pain experience. This program combines education and guided practices that help the nervous system learn that the body is safe again.

PRT is based on modern pain science and the concept of neuroplasticity, which means the brain’s ability to change. When the nervous system becomes overprotective, pain can continue even after tissues have healed. Learning how pain works can help reduce fear, calm the nervous system, and support recovery. These skills can also improve your ability to participate in everyday activities and respond to pain sensations with greater confidence.

Over eight sessions, you will learn practical skills that help you relate to pain sensations in new ways and gradually retrain the brain’s response to them.

Session Dates and Times

Mondays: 10:00-11:30 a.m.

• September 14, 28

• October 19, 28

• November 2, 23, 30

• December 7

No session on September 21, October 5, 12, November 9, 16.

What You’ll Learn

• How persistent pain works and how the brain and nervous system can change

• Somatic tracking skills that help you notice sensations with curiosity and safety

• Ways to calm the nervous system and reduce fear around pain

• Strategies that support confidence, emotional well-being, and daily function

• How to apply these skills in everyday life

• Learn alongside others who are navigating similar experiences

What to Expect

• Education about how the nervous system processes pain

• Guided somatic tracking and experiential practices

• Optional group discussion and reflection

• Practical tools to use between sessions

Because the program builds from week to week, we ask that you register only if you are able to attend at least 6 of the 8 sessions. Consistent participation helps you gain the most benefit and supports a safe and supportive group experience.

If these dates do not work for you, this program will be offered again in early 2027.

This series is led by Shubhi Sharma (occupational therapist) & Dr. Noah Alexander.

Current patients can book here.

Pain is real. And it is more complex and more changeable than many of us have been led to believe.

This group medical visit helps you understand why pain can persist, even when tissues have healed or scans do not show a clear cause. Using modern pain science, we explore how pain is produced by the nervous system and why the body’s alarm system can sometimes become overprotective.

We discuss how many different factors can influence pain, including stress, fear, sleep, past experiences, and feelings of safety in the body.

You will learn clear, compassionate ways of understanding pain, including the idea of danger and safety messages in the nervous system and the role of neuroplasticity, which means the brain’s ability to change.

This session is not about blaming your body or pushing through pain. It is about understanding how pain works so fear can soften and confidence can grow.

We also discuss why imaging findings do not always explain pain, why persistent pain does not necessarily mean ongoing damage, and how active approaches such as movement, knowledge, connection, rest, and supportive care can help support recovery.

Understanding pain can help reduce fear, support nervous system regulation, and help you make informed choices that improve daily function and quality of life.

This session is often a starting point at Pain Recovery and helps lay the foundation for movement classes, skills-based programs, and mind-body therapies.

By the end of the session, most people leave with a clearer framework for their pain, reassurance that change is possible, and a stronger sense of direction for their recovery.

Pain is complex. But understanding it can be a powerful step toward feeling safer, more capable, and more in control.

This session is led by Shubhi Sharma (occupational therapist) & Dr. Noah Alexander.

Current patients can book here.

Strength Training for Persistent Pain - 6-session series

When you live with persistent pain, it is common and understandable to move less. Over time, however, reduced activity can contribute to deconditioning, stiffness and increased sensitivity, which may make movement and everyday activities feel more difficult.

Research shows that strength and resistance training can help reduce pain and disability while improving physical function and quality of life for people living with persistent pain. Its benefits extend beyond building muscle. Strength training can also reduce fear of movement, increase confidence in your body’s abilities and help change how the nervous system processes pain. For these reasons, clinical guidelines internationally recommend strengthening exercise as an important part of persistent pain care.

This six-session group medical visit series introduces functional strength training through safe, graded movement. The focus is on helping you rebuild confidence with activity, improve functional capacity and find an approach to strengthening that feels manageable and sustainable for you.

Session Dates and Times

Tuesdays, 12:00 to 1:00 p.m.
September 15, 22 and 29; October 6, 20 and 27

There is no session on October 13.

What to Expect

You will practice functional movement patterns that target major muscle groups, with an emphasis on form, control and symptom-informed pacing. Throughout the series, you will explore a range of exercises and try different modifications to identify the options that feel comfortable, achievable and appropriate for you.

With guidance from the facilitators, you will gradually create your own home strength-training program using exercises you have practiced during the sessions. You will also determine a starting frequency, number of repetitions and overall volume that feel manageable for your body and current capacity. By the end of the series, you will leave with an individualized exercise program that you feel comfortable beginning independently at home, along with strategies for adapting and gradually progressing it over time.

This is an interactive series. You will be asked to keep your video on so the facilitator can observe your movement patterns and provide real-time feedback, cueing and individualized modifications to support safe participation.

What to Have Nearby

Please make sure you have access to:

• A sturdy chair without wheels

• A wall or sturdy counter for support

• A yoga mat (optional)

• Light dumbbells (optional)

• Resistance bands (optional)

No specialized exercise equipment is required. Household items, such as cans of soup or beans, can also be used to introduce a light load.

Who Is This Series For?

This series is principles-based rather than diagnosis-specific and is suitable for people living with a range of persistent pain conditions.

Because the series introduces strengthening movements, we recommend that you feel comfortable with gentle movement before attending. Many people benefit from first attending Foundations of Mindfulness and Gentle Movement or Qi Gong and Mindful Movement, unless they already have a regular movement practice that feels well established and manageable.

This session is led by Hayley Alexander (physiotherapist) & Dr. Noah Alexander.

Current patients can book here.

Empowered Relief® is a two-hour pain management program developed by pain researchers at Stanford University and now offered internationally as part of evidence-based care for people living with chronic or persistent pain. To make the program more accessible, we have divided it into two 60-minute group medical visits.

Session Dates and Times

Part One: Wednesday, September 16, 11:00 a.m. - 12:00 p.m.
Part Two: Wednesday, September 23, 11:00 a.m. - 12:00 p.m.

Participants must attend Part One in order to attend Part Two. Together, the two parts cover the complete Empowered Relief® program.

The program is based on principles from Cognitive Behavioral Therapy (CBT) for chronic pain and teaches practical skills to help you better understand your pain and learn strategies to reduce its impact on your daily life.

Persistent pain is complex. It involves the nervous system, the brain, thoughts, emotions, stress responses and physical activity patterns. Research shows that when the nervous system remains on high alert, pain signals can become amplified and more difficult to regulate. Education and skill-building that address these processes can play an important role in the medical management of chronic pain.

Throughout the two-part program, you will learn how pain is processed in the brain and body and how stress, muscle tension and thought patterns can influence your pain experience. The program introduces the concept that while pain is always real, the nervous system can become sensitized over time. Understanding this process can help you develop strategies that support recovery and improve day-to-day function.

You will also be guided through several clinically supported skills that can help regulate the nervous system and reduce pain-related distress, including:

• The relaxation response, a breathing-based technique that helps calm the body and reduce pain amplification

• Skills for working with unhelpful pain thoughts, based on CBT approaches that help reduce pain-related distress

• Self-soothing and regulation strategies that can help you shift out of pain-focused patterns

• A personalized pain relief plan to support ongoing self-management

These approaches are grounded in cognitive and behavioral pain science and are designed to help retrain the brain and nervous system toward safety and regulation. Clinical trials have shown that Empowered Relief® can lead to meaningful improvements in pain intensity, pain interference, emotional distress and quality of life for people living with chronic pain.

You will leave the program with practical tools you can begin using right away, along with a clear plan for practicing these skills over time. The goal is to help you feel more confident in responding to symptoms, improve daily function and regain a sense of control over your health.

Empowered Relief® is not a replacement for medical care from your primary provider, but it can be an important part of a comprehensive chronic pain treatment plan.

This session is led by Hayley Alexander (physiotherapist) & Dr. Barbara Kozminski.

Current patients can book here.

Living with persistent pain or fatigue can make sleep difficult, and poor sleep can in turn worsen pain and exhaustion. In this group session, you’ll learn how sleep and pain are connected and explore practical, evidence-based strategies to support better rest.

We discuss how sleep influences the nervous system and the body’s pain signals, and how disrupted sleep can increase pain sensitivity and fatigue. Understanding this connection can help guide strategies that support both sleep and pain management.

The focus is on simple, realistic changes such as routines, timing, and daily habits that can support improved rest and nervous system regulation over time, without aiming for perfect sleep.

This session highlights practical tools you can begin using right away to support sleep, reduce symptom flare-ups, and improve daytime function.

This session is open to anyone living with persistent pain who wants to better understand their sleep and explore supportive approaches to rest and recovery.

This session is led by Jennifer Lei (occupational therapist) & Dr. Noah Alexander.

Current patients can book here.

This 30-minute group medical visit introduces chair yoga as a gentle and accessible way to support people living with persistent pain. The session combines simple seated yoga postures, mindful movement, and breathing practices that can help calm the nervous system, improve body awareness, and build confidence with movement.

Living with persistent pain can make movement feel uncertain or unsafe. In this session, you will explore slow and supportive movements from a seated position, with an emphasis on safety, pacing, and nervous system regulation rather than flexibility or performance.

No previous yoga experience is required. Multiple variations will be offered so you can participate at your own comfort level, and you are always encouraged to adjust movements or take breaks as needed.

Helpful items for the session

Please have a stable chair without wheels available. A couple of rolled towels or small cushions may also be helpful for comfort and support.

Want to continue moving?

This session is followed by a separate 60-minute Yoga for Pain Care: Standing & Mat Practice from 6:20 to 7:20 p.m. You are welcome to attend either session or register for both, for a total of 90 minutes of GMVs that day.

If you would like to attend both sessions, you must register for each one individually. Each session has a separate Zoom link, so please use the link provided for the session you are joining.

This session is led by Andrea Palichuk (physiotherapist) & Dr. Noah Alexander.

Current patients can book here.

This 60-minute group medical visit introduces yoga as a gentle and accessible way to support people living with persistent pain. The session combines standing and mat-based yoga postures, mindful movement, and breathing practices that can help calm the nervous system, improve body awareness, and build confidence in moving your body.

Living with persistent pain can make movement feel uncertain or unsafe. In this session, you will explore slow and supportive movements designed to help your body feel more comfortable with movement again. The session is designed as therapeutic movement for people living with persistent pain, with an emphasis on safety, pacing, and nervous system regulation rather than flexibility or performance.

No previous yoga experience is required. Multiple variations will be offered so you can participate at your own comfort level. You are always encouraged to adjust movements, use additional support, or take breaks as needed.

Helpful items for the session

A yoga mat is recommended if you plan to participate in the floor-based exercises. If standing without a mat, please wear shoes or socks with good grip.

A stable chair or stool can be helpful for support during standing movements or transitions.

A couple of rolled towels or throw cushions can help cushion and support different parts of the body.

Yoga blocks, sturdy books, a step stool, or small storage bins are optional but can help bring the floor closer to you and make movements more comfortable.

Looking for a seated option first?

A separate 30-minute Chair Yoga for Pain Care session is held immediately beforehand, from 5:45 to 6:15 p.m. You are welcome to attend either session or register for both, for a total of 90 minutes of GMVs that day.

If you would like to attend both sessions, you must register for each one individually. Each session has a separate Zoom link, so please use the link provided for the session you are joining.

This session is led by Andrea Palichuk (physiotherapist) & Dr. Noah Alexander.

Current patients can book here.

This introductory group medical visit is a supportive place to begin if you are new to Clinical Pilates or would like more guidance with the foundational principles.

The session integrates evidence-informed movement, breathing, and body awareness strategies to support nervous system regulation, improve functional mobility, and build confidence with movement in people living with persistent pain. The emphasis is on safety, pacing, and nervous system regulation rather than exercise performance.

Participants are introduced to the basic principles of Clinical Pilates and guided through gentle exercises focusing on controlled movement, stability, breathing, and body awareness. The goal is not to push through pain. Instead, you will explore ways of moving that feel safe, supported, and sustainable. Each exercise provides an opportunity to notice how your body responds and adjust the movement to your comfort level.

Many exercises are demonstrated on a yoga mat, but every movement can be modified. Seated and standing alternatives are available for anyone who is not comfortable getting down onto the floor.

This session is recommended before joining our regular Clinical Pilates group medical visits, particularly if you have not previously participated in Clinical Pilates or feel unsure about where to begin.

No prior Pilates experience is required.

What to have nearby:

• A stable chair without wheels

• A yoga mat if you plan to participate on the floor

• Optional pillows, rolled blankets, or towels for additional support and comfort

This session is led by Hayley Alexander (physiotherapist) & Dr. Noah Alexander.

Current patients can book here.

Living with ongoing pain can be frustrating and overwhelming. There are many treatment options available, and medical procedures are one part of a broader pain care plan. In this session, Dr. Noah Alexander provides an overview of common spine-related procedures used in the management of persistent pain.

You will learn what these procedures are, how they work, and when they may be considered. Topics include epidural injections for nerve-related pain, radiofrequency ablation for small spine joints, and less common procedures such as sympathetic blocks. The focus is on helping you understand what these interventions can and cannot do, and what to expect before, during, and after treatment.

Procedures are not a cure for pain, but they can sometimes reduce symptoms enough to help you move more comfortably and take part in rehabilitation. This session also highlights how spine procedures fit into a whole-person approach to care, alongside movement, education, medications, and psychological support.

Looking for non-spine procedures (e.g., joints, muscles)?
Check out Understanding Pain Procedures: Non-Spine (Part 2) on Sept 28

This session is led by Dr. Noah Alexander.

Current patients can book here.

Living with persistent pain can be stressful. At the same time, stress itself can increase pain sensitivity. Research shows that pain and stress share many of the same biological, psychological, and social pathways, which means they often influence each other in a cycle.

This group medical visit explores how stress affects the nervous system and how nervous system activation can influence pain levels, muscle tension, sleep, and overall well-being.

During this session, you will learn how the body responds to stress through systems such as the sympathetic nervous system and the body’s stress hormone system. When these systems remain activated for long periods of time, the nervous system can become more sensitive, which may contribute to pain flare-ups and increased physical tension. 

A key goal of this session is to help you recognize early signs of stress and understand how stress may be showing up in your body, thoughts, emotions, and behaviours.

You will also be introduced to practical strategies that can help regulate the nervous system and reduce the impact of stress on pain, including:

• simple breathing techniques that support nervous system calming

• building daily routines that support stability and recovery

• cognitive strategies to help shift unhelpful thought patterns

The session includes brief education, guided practice, and opportunities for reflection and discussion. You will leave with simple tools you can begin using in your daily life to support nervous system regulation and resilience.

This session is appropriate for individuals living with persistent pain who would like to better understand the connection between stress and pain and develop practical skills to help manage both.

This session is led by Jennifer Lei (occupational therapist) & Dr. Noah Alexander.

Current patients can book here.

This 30-minute group medical visit introduces chair yoga as a gentle and accessible way to support people living with persistent pain. The session combines simple seated yoga postures, mindful movement, and breathing practices that can help calm the nervous system, improve body awareness, and build confidence with movement.

Living with persistent pain can make movement feel uncertain or unsafe. In this session, you will explore slow and supportive movements from a seated position, with an emphasis on safety, pacing, and nervous system regulation rather than flexibility or performance.

No previous yoga experience is required. Multiple variations will be offered so you can participate at your own comfort level, and you are always encouraged to adjust movements or take breaks as needed.

Helpful items for the session

Please have a stable chair without wheels available. A couple of rolled towels or small cushions may also be helpful for comfort and support.

Want to continue moving?

This session is followed by a separate 60-minute Yoga for Pain Care: Standing & Mat Practice from 6:20 to 7:20 p.m. You are welcome to attend either session or register for both, for a total of 90 minutes of GMVs that day.

If you would like to attend both sessions, you must register for each one individually. Each session has a separate Zoom link, so please use the link provided for the session you are joining.

This session is led by Andrea Palichuk (physiotherapist) & Dr. Noah Alexander.

Current patients can book here.

This 60-minute group medical visit introduces yoga as a gentle and accessible way to support people living with persistent pain. The session combines standing and mat-based yoga postures, mindful movement, and breathing practices that can help calm the nervous system, improve body awareness, and build confidence in moving your body.

Living with persistent pain can make movement feel uncertain or unsafe. In this session, you will explore slow and supportive movements designed to help your body feel more comfortable with movement again. The session is designed as therapeutic movement for people living with persistent pain, with an emphasis on safety, pacing, and nervous system regulation rather than flexibility or performance.

No previous yoga experience is required. Multiple variations will be offered so you can participate at your own comfort level. You are always encouraged to adjust movements, use additional support, or take breaks as needed.

Helpful items for the session

A yoga mat is recommended if you plan to participate in the floor-based exercises. If standing without a mat, please wear shoes or socks with good grip.

A stable chair or stool can be helpful for support during standing movements or transitions.

A couple of rolled towels or throw cushions can help cushion and support different parts of the body.

Yoga blocks, sturdy books, a step stool, or small storage bins are optional but can help bring the floor closer to you and make movements more comfortable.

Looking for a seated option first?

A separate 30-minute Chair Yoga for Pain Care session is held immediately beforehand, from 5:45 to 6:15 p.m. You are welcome to attend either session or register for both, for a total of 90 minutes of GMVs that day.

If you would like to attend both sessions, you must register for each one individually. Each session has a separate Zoom link, so please use the link provided for the session you are joining.

This session is led by Andrea Palichuk (physiotherapist) & Dr. Noah Alexander.

Current patients can book here.

Living with pain can take a toll on your mood, and low mood, in turn, can intensify the experience of pain. In this group medical visit, we’ll explore the relationship between mood and pain, and how they can interact in a cycle that’s often hard to break.

You’ll learn how mood can influence pain intensity, coping, and daily functioning, and how shifts in thoughts, emotions, and behaviors can either amplify or ease the pain experience.

This session introduces three evidence-based approaches used in pain and mental health care: Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT),  Acceptance and Commitment Therapy (ACT). We will also practice one practical skill from each approach, giving you tools you can begin using right away to better manage mood and its impact on pain.

This session is led by Jennifer Lei (occupational therapist) & Dr. Noah Alexander.

Current patients can book here.

This group medical visit introduces Qi Gong, a gentle movement practice that combines slow, flowing movements with breath awareness and focused attention. Qi Gong can help support nervous system regulation, reduce physical tension, and improve body awareness, making it a helpful movement practice for people living with persistent pain.

These sessions are designed as therapeutic movement for people living with persistent pain, with an emphasis on safety, pacing, and nervous system regulation rather than exercise performance.

Sessions are guided at a slow, accessible pace and focus on moving with awareness rather than effort. You may choose to practice standing, seated, or alternate between the two throughout the session based on your comfort, energy level, and individual needs. Modifications and options are offered so you can participate in a way that feels safe and supportive.

Each session concludes with a guided meditation, helping integrate the movement practice and support a sense of calm and grounding before returning to the rest of your day.

No prior experience with Qi Gong or mindful movement is required. This class is open to people living with persistent pain who are looking for a gentle way to move, breathe, and reconnect with their body.

This session is led by Jennifer Lei (occupational therapist) & Dr. Noah Alexander.

Current patients can book here.

Foundations of Mindfulness & Gentle Movement is a supportive, low-pressure group medical visit for people living with persistent pain who want to begin, or return to, movement in a way that feels safe, accessible, and sustainable.

This session is a core starting point for many people new to Pain Recovery. It is also a helpful class to return to during flare-ups, periods of stress, or times when more structured or higher-intensity movement does not feel right for your body.

In this group, we explore the idea that movement is medicine. Not because something in your body is broken, but because the right kind of movement can help the nervous system feel safer, calmer, and more capable.

We introduce mindfulness and gentle movement as practical tools that support nervous system regulation, build confidence with movement, and help you reconnect with your body.

Each session includes:

• A brief overview of how pain and the nervous system work, and why a sense of safety matters in recovery

• Guided mindfulness and grounding practices, with options beyond focusing on the breath

• A short guided meditation

• Simple, mindful movement that can be done seated, standing, or a mix of both

• Clear options and modifications throughout, with no expectation to push through pain

The movements are slow, intentional, and focused on awareness rather than performance. No equipment is required, and no prior experience with meditation or movement practices is needed.

You will leave with practical tools and resources you can use on your own so mindfulness and gentle movement can become part of your ongoing care. These practices can help calm the nervous system, support daily function, and build confidence with movement over time.

This session helps lay the foundation for other movement-based group medical visits at Pain Recovery, while also offering a reliable place to return when your system needs something gentler.

This session is led by Jennifer Lei (occupational therapist) & Dr. Noah Alexander.

Current patients can book here.

Strength training can be an important part of managing persistent pain and improving physical function. However, many people feel unsure about how to begin or worry that movement may worsen their symptoms.

This group medical visit introduces strength training in a supportive and medically guided environment. The session includes both education and live, instructor-led movement to help you safely explore foundational strengthening exercises.

During the session, we review key principles of strength training for people living with persistent pain, including pacing, nervous system sensitivity, and how to interpret sensations that arise during and after movement. You will learn how gradual, controlled strengthening can support improved tolerance for activity and help reduce fear of movement over time.

You will then practice functional movement patterns that target major muscle groups, with an emphasis on proper form, control, and symptom-informed pacing.

This is an interactive session. You will be asked to keep your video on so the facilitator can observe movement patterns and provide real-time feedback, cueing, and individualized modifications to support safe participation.

No equipment is required. The focus is on learning movement patterns first. You may choose to have light dumbbells nearby if you use them at home. Household items such as cans of soup or beans can also be used to introduce light load, and resistance bands can be incorporated if available.

This session is principles-based rather than diagnosis-specific and is suitable for people living with a range of persistent pain conditions. The goal is to help you build confidence with movement, develop safe strength-training strategies, and gradually improve functional capacity as part of your pain management and recovery plan.

Because this session introduces strengthening movements, we recommend that you feel comfortable with gentle movement practices before attending. Many people benefit from first attending Foundations of Mindfulness and Gentle Movement or Qi Gong and Mindful Movement, unless they already have a regular movement practice that feels well established and manageable.

This session is led by Hayley Alexander (physiotherapist) & Dr. Noah Alexander.

Current patients can book here.

Movement is an important part of recovery from persistent pain, but getting started can feel overwhelming. If you've been avoiding movement because you're worried it might make your pain worse, or if traditional exercise classes feel intimidating, this session offers a supportive place to begin.

This one-hour group medical visit, led by a licensed occupational therapist, uses guided, gentle movement to help you reconnect with your body, build confidence in movement, and support recovery from persistent pain.

The session combines breathing, stretching, mobility exercises, and mindful movement to help you explore movement in ways that feel safe, comfortable, and achievable. No previous experience is needed, and every movement can be adapted to your comfort level and abilities.

Who is this session for?

This session is designed for people who:

• Live with persistent pain and want to become more comfortable with movement

• Feel hesitant or intimidated by exercise classes such as yoga, Pilates, or strength training

• Are looking for a gentle starting point or a way to return to regular movement

• Want to improve body awareness and reduce tension in a calm, supportive environment

What you'll learn

During this session, you'll:

• Practice gentle movement that can be adapted to your individual needs

• Build confidence in your ability to move safely and comfortably

• Improve body awareness and mobility

• Learn simple movement strategies you can continue at home

• Experience how mindful movement can support nervous system regulation and overall well-being

Why movement matters

Research consistently shows that regular physical activity is one of the most effective treatments for persistent pain. Gentle movement can improve physical function, confidence, and quality of life, and there is no single "best" type of exercise. The most effective movement is the kind that feels enjoyable and sustainable enough to become part of everyday life.

For many people living with persistent pain, fear of movement can become a barrier to recovery. This session provides an opportunity to explore movement in a supportive environment, helping you gradually rebuild confidence in your body's ability to move.

What to have nearby

To help you get the most out of the session, we recommend having:

• Comfortable clothing that allows you to move freely

• A small space where you can move comfortably

• A stable chair (without wheels)

• A water bottle

This session is led by Jennifer Lei (occupational therapist) & Dr. Barbara Kozminski.

Current patients can book here.

Pain is real. And it is more complex and more changeable than many of us have been led to believe.

This group medical visit helps you understand why pain can persist, even when tissues have healed or scans do not show a clear cause. Using modern pain science, we explore how pain is produced by the nervous system and why the body’s alarm system can sometimes become overprotective.

We discuss how many different factors can influence pain, including stress, fear, sleep, past experiences, and feelings of safety in the body.

You will learn clear, compassionate ways of understanding pain, including the idea of danger and safety messages in the nervous system and the role of neuroplasticity, which means the brain’s ability to change.

This session is not about blaming your body or pushing through pain. It is about understanding how pain works so fear can soften and confidence can grow.

We also discuss why imaging findings do not always explain pain, why persistent pain does not necessarily mean ongoing damage, and how active approaches such as movement, knowledge, connection, rest, and supportive care can help support recovery.

Understanding pain can help reduce fear, support nervous system regulation, and help you make informed choices that improve daily function and quality of life.

This session is often a starting point at Pain Recovery and helps lay the foundation for movement classes, skills-based programs, and mind-body therapies.

By the end of the session, most people leave with a clearer framework for their pain, reassurance that change is possible, and a stronger sense of direction for their recovery.

Pain is complex. But understanding it can be a powerful step toward feeling safer, more capable, and more in control.

This session is led by Jennifer Lei (occupational therapist) & Dr. Barbara Kozminski.

Current patients can book here.

This group medical visit introduces somatic tracking, a key practice used in Pain Reprocessing Therapy (PRT). Somatic tracking is a way of noticing sensations in your body with curiosity and a sense of safety. Over time, this can help calm the nervous system and reduce fear or alarm around physical sensations.

When the brain becomes protective, it can start to interpret normal sensations as threatening. Learning to observe sensations in a calm and supportive way can help the nervous system settle and reduce pain-related distress.

During this session, you will be guided through a gentle somatic tracking and grounding practice. The focus is on awareness, safety, and nervous system regulation rather than performance or “doing it right.”

There is no structured movement in this session. You may participate seated, lying down, or standing, and you are welcome to change positions or take breaks at any time.

This session may be helpful if you:

• have completed a Pain Reprocessing Therapy series and want to continue practicing somatic tracking

• are curious about this approach and want to experience it in a supportive setting

• are looking for ways to calm your nervous system and reduce pain-related fear

This session is open to people living with persistent pain. The focus throughout is on safety, flexibility, and meeting your nervous system where it is on that day.

This session is led by Shubhi Sharma (occupational therapist) & Dr. Noah Alexander.

Current patients can book here.

Living with persistent pain often involves trying different approaches to find what helps. In this session, Dr. Noah Alexander reviews non-spine pain procedures, including those used for muscles, soft tissue, and joints.

You will learn about options such as trigger point injections for muscle-related pain and joint injections for areas like the knee, hip, or shoulder. The session covers how these procedures work, who may benefit, and what to expect from treatment.

As with all pain procedures, the focus is on function and quality of life, not just pain reduction. These treatments may offer temporary relief, but that relief can be meaningful if it helps you stay active, build strength, and participate in recovery.

This session also emphasizes that procedures are one tool within a larger plan, and tend to work best when combined with movement, education, and self-management strategies.

Want to learn about spine procedures (e.g., epidurals, nerve blocks)?
Check out Understanding Pain Procedures: Spine (Part 1) on Sept 21

This session is led by Dr. Noah Alexander.

Current patients can book here.

Pain Reprocessing Therapy (PRT) Program for Persistent Pain

An 8-Session Group Medical Visit Series

Pain Reprocessing Therapy (PRT) is a research-informed approach that helps people living with persistent pain understand how the brain and nervous system influence the pain experience. This program combines education and guided practices that help the nervous system learn that the body is safe again.

PRT is based on modern pain science and the concept of neuroplasticity, which means the brain’s ability to change. When the nervous system becomes overprotective, pain can continue even after tissues have healed. Learning how pain works can help reduce fear, calm the nervous system, and support recovery. These skills can also improve your ability to participate in everyday activities and respond to pain sensations with greater confidence.

Over eight sessions, you will learn practical skills that help you relate to pain sensations in new ways and gradually retrain the brain’s response to them.

Session Dates and Times

Wednesdays: 4:00-5:30 p.m.

• October 7, 14, 21, 28

• November 4, 18, 25

• December 2

No session on November 11.

What You’ll Learn

• How persistent pain works and how the brain and nervous system can change

• Somatic tracking skills that help you notice sensations with curiosity and safety

• Ways to calm the nervous system and reduce fear around pain

• Strategies that support confidence, emotional well-being, and daily function

• How to apply these skills in everyday life

• Learn alongside others who are navigating similar experiences

What to Expect

• Education about how the nervous system processes pain

• Guided somatic tracking and experiential practices

• Optional group discussion and reflection

• Practical tools to use between sessions

Because the program builds from week to week, we ask that you register only if you are able to attend at least 6 of the 8 sessions. Consistent participation helps you gain the most benefit and supports a safe and supportive group experience.

If these dates do not work for you, this program will be offered again in early 2027.

This series is led by Shubhi Sharma (occupational therapist) & Dr. Noah Alexander.

Current patients can book here.