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.