This group medical visit introduces the ancient practice of Qi Gong, a gentle, mindful movement practice that combines slow, flowing movements with breath awareness and focused attention. Qi Gong is often used to support nervous system regulation, reduce physical tension, and promote a sense of ease and connection in the body, making it a supportive option for people living with persistent pain.

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

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

No prior experience with Qi Gong or mindful movement is required. This class is open to anyone living with persistent pain who is looking for a gentle, supportive 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.

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.

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 participants safely explore foundational strengthening exercises.

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

Participants 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. Participants are asked to keep their 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. Participants may choose to have light dumbbells nearby if they 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 individuals living with a range of persistent pain conditions. The goal is to help participants build confidence with movement, develop safe strength-training strategies, and gradually improve functional capacity as part of their pain management and recovery plan.

Because this session introduces strengthening movements, we recommend that participants 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.

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.

This session is for people who have previously taken Empowered Relief and would like support staying connected to the tools they learned. We’ll offer a brief review of the core topics from the original session, explore how these skills are showing up in your day-to-day life, and revisit your personalized plan. It’s a space to check in, ask questions, navigate challenges, and hear what’s been helpful for others. The focus is on reconnecting with your strengths, refining your strategies, and feeling supported as you continue your recovery journey.

This session is led by Hayley Alexander (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.

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.

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 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.

Sleep & Pain: Foundations for Better Rest

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 group medical visit introduces the ancient practice of Qi Gong, a gentle, mindful movement practice that combines slow, flowing movements with breath awareness and focused attention. Qi Gong is often used to support nervous system regulation, reduce physical tension, and promote a sense of ease and connection in the body, making it a supportive option for people living with persistent pain.

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

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

No prior experience with Qi Gong or mindful movement is required. This class is open to anyone living with persistent pain who is looking for a gentle, supportive 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.

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.

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.

Living with persistent pain can feel overwhelming. Many people try different treatments, strategies, and therapies, but it can be difficult to know how they all fit together.

This session helps bring the pieces together.

In this Group Medical Visit, we review the key elements of evidence-based chronic pain care and help you create a realistic plan for moving forward. Persistent pain is best managed through a combination of medical care and active self-management strategies that support the nervous system, improve function, and reduce flare-ups.

During this session, we explore the major pillars of pain management, including:

• Movement and physical activity
• Nervous system regulation and stress management
• Energy management and pacing
• Sleep and recovery
• Nutrition and overall health habits

We also review how medical treatments such as medications, investigations, and procedures may fit into a broader pain management plan when appropriate, and how these approaches work best when combined with education, rehabilitation, and self-management strategies.

A key focus of this visit is helping you develop realistic and meaningful goals. Together we discuss how to prioritize what matters most to you and how to build a sustainable approach to living well with persistent pain.

You will also learn how the different Group Medical Visits offered at Pain Recovery can support your ongoing care, and what additional supports outside our program may be helpful, such as physiotherapy, counselling, peer support, or community resources.

This session is designed to help you step back, reflect on what you have learned so far, and leave with a clearer path forward.

This session is appropriate for anyone living with persistent pain who would like help organizing the many pieces of pain management into a practical and personalized plan.

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 don’t show a clear cause. Using modern pain science, we explore how pain is produced by the nervous system, why the body’s “alarm system” can become overprotective, and how many different factors like stress, fear, sleep, past experiences, and feeling unsafe can turn pain up or down.

We introduce clear, compassionate frameworks to help make sense of pain, including the idea of danger and safety messages in the nervous system, and the role of neuroplasticity or 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.

You will learn why imaging findings do not always explain pain, why persistent pain does not mean damage, and how active strategies like movement, knowledge, connection, rest, and supportive care are more effective than passive treatments alone. We also discuss practical ways to calm the nervous system and begin shifting the pain system toward greater safety and resilience.

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, 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.

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.

April 1, 15, 22, 29
May 6, 13, 20, 27

No session on April 8

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 the fall.

This series is led by Shubhi Sharma (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.

This group medical visit introduces yoga as a gentle, accessible way to support people living with persistent pain. In this session, you’ll explore simple postures, mindful movement, and breathing practices designed to calm the nervous system, improve body awareness, and foster a sense of safety in movement. No previous yoga experience is required.

Multiple variations will be offered so you can participate at your own comfort level — whether seated in a chair, standing or laying down.

Tools and props you may wish to have:

• A yoga mat is helpful but not required. If standing, wear shoes or socks with good grip in place of a yoga mat.

• A chair or stool is helpful for seated modifications or for placing your hands on for support during transitions.

• A couple rolled towels or throw cushions can help cushion and support limbs.

• Yoga blocks or a few sturdy books, a step stool, small sturdy storage bins are all optional but useful to help bring the floor closer to you.

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

Current patients can book here.

This group medical visit introduces the ancient practice of Qi Gong, a gentle, mindful movement practice that combines slow, flowing movements with breath awareness and focused attention. Qi Gong is often used to support nervous system regulation, reduce physical tension, and promote a sense of ease and connection in the body, making it a supportive option for people living with persistent pain.

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

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

No prior experience with Qi Gong or mindful movement is required. This class is open to anyone living with persistent pain who is looking for a gentle, supportive 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 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

Tuesdays: 10:30 a.m.-12:00 p.m.

April 7, 28
May 5, 12, 19, 26
June 16, 23

No session on April 14, April 21, June 2, or June 9.

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 the fall.

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

Current patients can book here.

Sleep & Pain: Foundations for Better Rest

Living with chronic 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.

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 offers key highlights and tools you can start using right away. Pain Recovery will be offering more in-depth sleep education this spring in a multi-part series.

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 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.

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 often changes how much energy your body has available. Many people find themselves stuck in frustrating cycles of pushing too hard on good days, followed by crashes, flare-ups, and forced rest.

This four-session educational series helps you better understand your body’s energy patterns and learn practical strategies to manage activity in a more sustainable way.

Session dates and times:
Mondays 4:00-5:30 p.m.

• April 13, 20, 27

• May 4

Through guided discussion, education, and hands-on planning exercises, you will learn how the nervous system responds to stress, activity, and pain, and how small changes in pacing and daily routines can reduce flare-ups and improve your ability to participate in meaningful activities.

Each session builds on the last, helping you develop skills that can be applied to everyday life at home, at work, and in your relationships.

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 We Will Cover

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

Learn why persistent pain and fatigue can lower activity tolerance and how common activity patterns, such as pushing through symptoms or avoiding activity, can unintentionally contribute to flare-ups. You will begin identifying your own early warning signs of overload and learn how to recognize your nervous system’s limits before symptoms spike.

Session 2: Finding Your Sustainable Pace

This session introduces pacing as a key skill in chronic pain management. You will learn how to establish a realistic activity baseline, break tasks into manageable steps, and gradually increase activity levels in a way that your nervous system can tolerate and recover from.

Session 3: Planning, Prioritizing, and Positivity

Pacing becomes easier when it is supported by thoughtful planning. In this session, we explore how to organize daily and weekly activities with your energy in mind, prioritize what matters most, and adapt plans when energy levels fluctuate.

Session 4: Energy-Saving Strategies, Rest, and Flare-Up Management

Flare-ups are a normal part of living with persistent pain. In this session, you will learn strategies to reduce energy demands in daily tasks, use rest more effectively, and develop a personalized plan for managing symptom flare-ups.

What Participants Gain

By the end of the series, you will leave with:

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

• A personalized pacing and activity management plan

• Tools to recognize early signs of overload and respond sooner

• Strategies to plan days and weeks more sustainably

• Practical energy-saving techniques for daily activities

• A flare-up management plan to help navigate symptom increases

These strategies can help you participate more consistently in daily life while reducing cycles of overactivity and symptom flare-ups.

Who This Series Is For

This series is designed for individuals living with persistent pain or fatigue who want practical, evidence-informed strategies to help them manage activity levels and participate more comfortably in everyday life.

Sessions include education, guided discussion, and interactive planning exercises.

This series is led by Shubhi Sharma (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.

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.

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.

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 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 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.

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.

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.

Sleep & Pain: Foundations for Better Rest

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.

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.

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 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 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.

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.

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 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 Hayley Alexander (physiotherapist) & 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.

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 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.

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.