The Ultimate Guide to Pelvic Pain Recovery
4.5 (8 ratings)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
205 students enrolled
Wishlisted Wishlist

Please confirm that you want to add The Ultimate Guide to Pelvic Pain Recovery to your Wishlist.

Add to Wishlist

The Ultimate Guide to Pelvic Pain Recovery

A highly educational home self-help course for anyone with persistent pelvic pain
4.5 (8 ratings)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
205 students enrolled
Last updated 6/2017
English
Price: $70
30-Day Money-Back Guarantee
Includes:
  • 2.5 hours on-demand video
  • 1 Article
  • 19 Supplemental Resources
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
What Will I Learn?
  • Feel better! Gain mastery over their own nervous systems and decrease their pain levels.
  • Understand the role of feelings, body-processes (including muscle tension and breathing styles), emotions and trauma in the generation of pain.
  • Improve the way their own nervous systems manage muscle tightness.
  • Improve the way the breathing pattern influences pain and other feelings.
  • Improve the ability to feel and tolerate difficult emotions.
  • Improve relaxation and flexibility in their bodies.
  • Learn How to relax and release the pelvic Floor
  • Identify muscles in the Tummy and Pelvic Area that may be causing pain
  • Learn to release and relax the muscles attached to the Pelvis
View Curriculum
Requirements
  • The course is a series of information films, physical exercises, audio-exercises, and pdfs. So students just need a computer and a willingness to learn new and fascinating skills in managing their own bodies.
  • Healing persistent pain syndromes requires setting aside at least an hour a day for at least six weeks to begin to absorb the material.
Description

This course, led by Bevis Nathan and Maria Elliott, specialists in pain and post-traumatic disorders is a series of videos, talks and physical exercises, audio-exercises, and PDF's aimed at those who suffer from persistent pain in the pelvic region of the body. 

The aim of the course is to help you -

- Feel better! Gain mastery over your own nervous system; 
- Understand the role of feelings, body-processes (including muscle tension and breathing styles), emotions and trauma in the generation of pain.
- Improve the way your own nervous systems manage muscle tightness.
- Improve the way the breathing pattern influences pain and other feelings.
- Improve the ability to feel and tolerate difficult emotions.
- Improve relaxation and flexibility in your body.


Who is the target audience?
  • Anyone suffering from persistent pain in the pelvic region of the body.
  • Men and Women with pelvic / abdominal pain and tension
Students Who Viewed This Course Also Viewed
Curriculum For This Course
12 Lectures
02:18:53
+
First Concepts
3 Lectures 23:43


Learn how the course is structured, and what will happen in it. Learn why persistent pelvic pain is such a troublesome thing, and why exercises, hands-on therapy and working with emotions are all vital. Learn why what happens in the body affects your whole life. Learn how to re-frame illness and broaden your perspective of it. Learn to re-define pelvic pain as a whole person problem NOT a body-tissue problem. Learn what kind of attitude is necessary to take the course, and why you must take control yourself, rather than hand it over to someone else.

STUDENTS PLEASE NOTE - THE AUDIO EXERCISES ARE VITAL TO THE COURSE AND SHOULD BE LISTENED TO AND PRACTISED REGULARLY UNTIL LEARNED.

THE PHYSICAL EXERCISES IN SECTION TWO SHOULD BE DONE DAILY AS DESCRIBED.

Attached audio exercises -

1.     Paying attention to breathing

Learn why it is important to really feel how you are breathing, and in what way, initially, to control your breathing. Learn the relationship between breathing and anxiety, and why controlling breathing also controls anxiety.

2.     The ‘Triple’ Exercise.

Learn how to enhance the effectiveness of breathing exercises using positive emotion and body-awarenes simultaneously. This exercise is also for those who find exercise no. 1 too difficult at first.

3.     Breathing No. 3.

Learn how the belly (or abdomen) should move with breathing, and how to enhance the effectiveness of breathing exercises using sound.

Preview 11:21
+
Stretches for Pelvic Pain
5 Lectures 30:11

Upon Awakening in the Morning

Summary: This video explains and guides you through the ideal start to your day. 

Description: Before jumping out of bed take time to check in with the body and do a body scan. Our body and mind can reveal a lot to us before we even get up. Respect that and start the day well.

Take time to Breathe, stretch gently and reflect on the day ahead. Breathe into all parts of the body, front, back and sides. Deepen, lengthen and watch the breath. Be aware if there is resistance to the in-breath or out-breath.

How does your pelvic area feel? Is there tension present? Or is it relaxed after a good night’s sleep? 

Often when we sleep we can stiffen up so take time to stretch and release before getting up. Enjoy this time and breathe. Check out Gill Hedley's You-Tube on why we should move and stretch in the morning.

STUDENTS PLEASE NOTE - THESE MUST BE DONE IN BED AFTER YOU'VE WOKEN UP, EVERY MORNING.

Preview 06:34

Breathing and Pelvic Stretches

Summary: Breathing and pelvic stretches will help release and lengthen the muscles and structures around the pelvic area.

Description: DO THESE EXERCISE EVERY DAY ONCE YOU'VE BEEN UP OUT OF BED FOR A SHORT PERIOD OF TIME, AND BEFORE YOU GO TO WORK.

Always start with the Breath and a quick body scan, aiming for 8 nice relaxed in-breaths, followed by 8 out-breaths. Don't force or strain - just allow the tummy to rise and fall. Deepen lengthen and release the pelvic floor and hip muscles.

You are aiming to feel the pelvic Floor release, lengthen and drop as you breath in. Have your hands on your tummy so you can feel the rise and fall. We want the organs in the tummy and pelvic area to have lots of space to slide and glide and work optimally.

Often with pelvic pain the pelvic floor and surrounding muscles get very overactive and some times spasm. We want to identify and release these muscles so we can improve the blood flow to the pelvic area. And we want to assist the slide and glide of the abdominal and pelvic fascia, lengthen tight muscles so they don't irritate nerve endings and give the bladder, bowel and other organs space to fill and empty properly. 

Breathing and Pelvic Stretches
09:19

Movement and Release after Work and Activity.

Summary:  These exercises help with starting to move the spine and stretch out back, tummy and pelvic muscles that may have tightened during the day. 

DO THESE EXERCISES EVERY DAY WHEN YOU'RE HOME FROM WORK, OR IF YOU'RE AT HOME, TWICE IN THE AFTERNOON.

Description: The Cat Stretch helps to move through the different vertebra in the spine while the Shell Stretch releases and relaxes tight spinal and pelvic muscles. Thread the Needle helps to release the thoracic spine and improve lung expansion. Perform the exercises slowly and enjoy them. 

If any position increases your pain just come out of that position and move onto the next exercise. It is important after having had pelvic pain that you learn how to move again and not be in a state of freeze.

Movement and Release after Work and Activity
07:05

Wall Stretches at the End of the Day

Summary: At the end of the day we would like you to check back in with your body and nervous system. Reflect on how the day has gone. Have you done too much or not enough? Have you been aware of your breathing and how you move? Take time now to check back in, relax, release and recover. Thank your body. Practise gratitude!

Description: These exercises are done up against the wall, with a small Pilates ball under the pelvis - if comfortable - to position the pelvis optimally. They will help with circulation and breathing, and with releasing tight structures around the pelvic and tummy area. 

DO THEM EVERY NIGHT, IF YOU POSSIBLY CAN, AND LOOK FORWARD TO THIS TIME AND SPACE TO RECONNECT AND HEAL YOUR PELVIC AREA. 

Wall Stretches At the End of the Day
05:22

Optimal Breathing

Summary: Quick check on getting the breath right 

Description: Make sure as you breathe IN that the tummy rises and as you breathe OUT the tummy falls. Aim for that nice rise and fall of the tummy. Allow the breath to slow down, lengthen and deepen. Don't force or strain - just go with what feels comfortable for you. 

A nice tummy release on the in-breath will allow the organs space to slide and glide so they can function properly. The out-breath will help release and relax a tight Pelvic Floor.

ATTENTION TO OPTIMAL ABDOMINAL BREATHING SHOULD BE PAID THROUGHOUT THE DAY, WHENEVER YOU CAN. IT IS A NEW SKILL TO LEARN.



Optimal Breathing
01:51
+
Learning to Influence your Pain
1 Lecture 23:58

Summary: Learn vital facts about complex pain; what it really is and what it isn’t, features you probably haven’t thought of or heard about before, that will help de-mystify your pain problem.

Description: Learn how pain is composed of sensations, emotions and meaning. Learn the three categories of pain – simple, emotional and traumatic. Learn how pain is constructed from all kinds of information the brain receives – not just from the body! Learn the truth about pain that appears to worsen and change location. Learn how the brain responds to persistent pain and how anxiety is always involved. Learn why you appear to be so ‘sensitive’. Learn how pain makes us disconnect from our bodies, and why this worsens the problem. Learn about pain and muscle tightness, and the importance of learning muscle relaxation

STUDENTS PLEASE NOTE - THE AUDIO EXERCISES ARE VITAL TO RECOVERY. PLEASE LISTEN TO THEM OVER AND OVER UNTIL YOU ARE FAMILIAR WITH THE TECHNIQUES, AND FEEL YOU ARE MAKING PROGRESS.

ADDITIONALLY, THE PHYSICAL EXERCISES IN SECTION 2 (LECTURES 3, 4, 5, & 6) SHOULD BE DONE DAILY.

ATTENTION TO OPTIMAL ABDOMINAL BREATHING (LECTURE 7) SHOULD BE PAID THROUGHOUT THE DAY WHENEVER YOU CAN.


Attached audio exercises -


4.     Embodiment No.1 Reconnecting with your body.

Learning to use a different, important part of your brain. Learn the art of noticing thoughts, images, sensations and feelings, without reacting to them. Learn to choose what to be aware of. Learn to notice the emotional reaction to thoughts.

5.     Embodiment No. 2. Deepening into body awareness.

Learning to pay attention especially to emotions and emotional energy and other sensations move around the body. Learning how to change the way this movement happens.


Preview 23:58
+
Awareness training
1 Lecture 17:26

Summary: Learn why you need to use a different part of your brain to make it possible to improve self-healing – rather than rely on others – and how to do it using the audio exercises.

Description: Learn the art and science of reconnecting with your own body and its nervous system. Learn the difference between thinking and feeling. Learn how the problem-solving part of the brain we use all day cannot influence the state of the body. Learn how thoughts and emotions are inter-related and influence each other. Learn different ways of paying attention, and how the body changes when we become aware of its sensations. Learn what presence is and why it’s important. Learn why meditation can go wrong, and why we must learn to generate appreciation and gratitude.

STUDENTS PLEASE NOTE - THE AUDIO EXERCISES CONSTITUTE VITAL SKILLS IN UTILIZING THE 'AWARENESS' PART OF THE BRAIN. PLEASE LISTEN TO THEM FREQUENTLY AND UNHURRIEDLY LEARN THE SKILLS AND TECHNIQUES. THEY ARE NOT DIFFICULT - BUT THEY MAY BE UNFAMILIAR!

Audio exercises attached -

6.     Comparing sensations – body-scanning.

Learning to enhance the awareness faculty. Learning to discern the different sensations arising from all parts of the body and deepening into them. Learning to relinquish control over them. Knowing that this is a vital skill in its own right.

7.     Using breath, awareness and movement to spread energy.

Learning how to enhance the mobilization of ‘held’ or ‘stuck’ or habitually static body energy from those areas where the energy is held into areas of the body that are quieter or more ‘offline. Mindful and directed breathing; choosing where to place awareness; and small movements - especially of the limbs – are the three first and most important techniques we use for this.

ADDITIONALLY, THE PHYSICAL EXERCISES IN SECTION 2 (LECTURES 3, 4, 5, & 6) SHOULD BE DONE DAILY.

ATTENTION TO OPTIMAL ABDOMINAL BREATHING (LECTURE 7) SHOULD BE PAID THROUGHOUT THE DAY WHENEVER YOU CAN.


Becoming aware
17:26
+
Emotion and the Body
1 Lecture 18:06

Summary: Learn what an emotion is and what it is for, in humans. Learn why understanding and working with your own emotions is vital to healing persistent pelvic pain.

Description: Learn what emotions are for and why they’re so important for self-protection, well-being and enjoyment – and of course for healing. Learn the effects of emotions on the whole body, and why emotions should be felt in the whole body. Learn the difference between tolerating and expressing emotions, and how learning to tolerate the feeling of an emotion in the whole body is a vital skill. Learn how thoughts and emotions interact with one another – especially how a stuck emotion will narrow the content of your thought. Learn how muscles can brace against emotional experience to ‘defend’ you from overwhelm.

Learn how emotional processes can become ‘stuck loops’ in your life, and must be ‘mobilised’.

STUDENTS PLEASE NOTE - THE AUDIO EXERCISES ARE THE VITAL ASPECTS OF THE COURSE THAT MAKE THE DIFFERENCE BETWEEN ALLOWING EMOTIONS TO BE PROCESSED AND LET GO OF, RATHER THAN FREEZING THEM OVER IN THE BODY. SO LISTEN TO THEM IN A LEISURELY FASHION AND TRY THEM OUT REPEATEDLY UNTIL YOU REALLY FEEL YOU'RE DOING SOMETHING DIFFERENT WITH YOUR BODY-FEELINGS.

Audio exercises attached -

8.     Body zones and energy flow

Learning to feel how braced or tense parts of the body restrict emotional experience and the flow of vital energy into those areas. Learning that the brain compensates for this by over-energising other areas of the body. For example, the inability to tolerate emotion in the chest might lead to restriction of muscular mobility in the upper body. This might lead to excessive energy being diverted into the pelvis, where it causes tissue malfunction. Learning how to begin to change this nervous system habit.

9.     Spaciousness

Learning to use the perception of space and volume in and around the body as a new tool to achieve a slower and more open brain state, which enhances the re-regulation of nervous energy flow. Learning that remaining in this ‘perception style’ enhances self-healing and nervous system calming.

10.     Pendulation

Learning the art of ‘looping’ or pendulating awareness in order to encourage mobilization and reorganization of stuck nervous energy. Learning that creating rhythms of pendulation helps us stop fixating on painful parts of the body, shows us where there might be more pleasurable feelings elsewhere in the body, and encourages integration of areas of the body that have become shut off from one another, or ‘fragmented’.


ADDITIONALLY, THE PHYSICAL EXERCISES IN SECTION 2 (LECTURES 3, 4, 5, & 6) SHOULD BE DONE DAILY.

ATTENTION TO OPTIMAL ABDOMINAL BREATHING (LECTURE 7) SHOULD BE PAID THROUGHOUT THE DAY WHENEVER YOU CAN.

Emotion and the body
18:06
+
Trauma and the Body
1 Lecture 25:39

Summary: Learn what trauma really is and how it affects the body, emotions, pain and other feelings and sensations. Learn how to release the shock effects of trauma from your nervous system.

Description: Learn that trauma is something that happens in the human nervous system when we are overwhelmed – not necessarily in an event. Learn how trauma can precede symptoms it causes by many years. Learn the features and special problems of traumatically induced pain. Learn why wild animals cannot be traumatised – except by humans! Learn about the survival responses fight/flight and freeze. Learn the subtle nature of ‘developmental trauma’ – how a child’s immature nervous system responds to ‘inadequate parenting’. Learn the part muscles play in the trauma process. Learn how humans can learn to recover from trauma using the same processes as wild animals.

DEAR STUDENT - ASIDE FROM THE BREATHING EXERCISES THAT ARE FOR SOOTHING THE NERVOUS SYSTEM (AUDIOS 1, 2 & 3), THE FOLLOWING AUDIO EXERCISES ARE THE MOST IMPORTANT PARTS OF THE AUDIO COURSE BECAUSE THEY ARE THE CULMINATION OF WHAT YOU'VE LEARNED SO FAR. 

Audio exercises attached -

11.     Composite exercise

Learning by repetition, some of the skills we’ve been practicing; bringing them together. Moving the brain state from thinking to feeling. Noticing the ‘effects of noticing’ on what you feel. Especially noticing the effects of energy flowing from tight, painful or ‘noisy’ areas of the body, to relaxed, pleasant or quiet areas. And especially practicing different kinds of pendulation or ‘looping’. Purposefully triggering emotional experiences in order to allow them  to be mobilized or ‘processed’.

12.     Summary of principles

A very brief repetition and summary of some important ideas about noticing and perception and the placement of awareness.

13.     Emotions in the body

Learning to feel ‘held’ and ‘available’ energy in the body in more detail, especially in the emotional centres in the midline of the torso. Learning to use conscious emotional stimulation to become aware of the body states they cause. Learning to register the positive effects on emotional experience, bodyenergy, muscle activity and other sensations when we oscillate our awareness between different kinds of emotion.

14.     Tolerating emotion with movement

Perhaps the most important exercise and the most difficult concept to grasp; learning how to use movements of parts of the body to enhance the ability to feel – or embody – emotions. In order to ‘process’ or ‘deal with’ an emotion, we need to know what it is about, and we need to express it as appropriate. But more important than these is the ability of the body to tolerate the disturbance of feelings and sensations that emotional energy creates. For this to happen we need to learn to allow emotional energy and feelings to be felt throughout as much of the body as we can, and we need to learn to increase our ability to tolerate the often scarily intense sensations that appear. The mindful use of movements is a vital tool in this process.

ADDITIONALLY, THE PHYSICAL EXERCISES IN SECTION 2 (LECTURES 3, 4, 5, & 6) SHOULD BE DONE DAILY.

ATTENTION TO OPTIMAL ABDOMINAL BREATHING (LECTURE 7) SHOULD BE PAID THROUGHOUT THE DAY WHENEVER YOU CAN.



Trauma and the development of complex pain
25:39
About the Instructor
Bevis Nathan
4.5 Average rating
8 Reviews
205 Students
1 Course
Osteopath, Chronic Pain Specialist and Trauma Therapist

Bevis is one of the most experienced integrated therapists in the UK, with over 37 years in health-care - 30 of them in clinical practice. An educator, osteopath and Somatic Experiencing (SE) practitioner with a special interest in ill-health caused by fatigue, stress and trauma, he has taught widely in England and abroad, and his textbook Touch and Emotion in Manual Therapy is required reading in schools of osteopathic and chiropractic bodywork.

His career was dramatically influenced by his experience in the 2004 tsunami whilst on holiday in Sri Lanka. He and his family were on the beach when the tidal wave arrived and were all engulfed by the sea. But they all miraculously survived, unlike so many thousands of others.

He immediately trained in Somatic Experiencing – a body-based, non-psychotherapeutic technique for releasing ‘frozen’ or ‘held’ energy in the body that persists as a result of shock, trauma, stress or extreme fatigue. As a result he has a deep understanding of how the human nervous system deals with stress and threat, and how it can be made resilient again. He continues to study these fields almost constantly with those educators he feels are most progressive.

He is a member of the New Medicine Group at the London Medical Centre in London’s Harley Street, and also runs his own clinic in Bath with his partner Christine Jensen, specializing in helping those with persistent pain, psycho-somatic disorders, post-traumatic stress and fatigue syndromes.

He addresses stubborn pelvic pain problems with a combination of Osteopathic bodywork, Somatic Experiencing and ‘affect-tolerance’ coaching, breathing re-training and mindfulness tuition where necessary.

Maria Elliott
4.5 Average rating
8 Reviews
205 Students
1 Course
Abdominal and Pelvic Specialist Physiotherapist

Maria is one of the UK’s leading specialist Abdominal and Pelvic Women’s and Men’s Health physiotherapists, a trained pilates teacher and Pelvic Pain Coach. She practises out of three London Clinics: The London Medical Centre , The New Medicine group, Cione on Harley Street as well as her own practise in Chiswick. Maria is director and founder of ‘Simply Women’s Health’, a 14 year-old physiotherapy practise specialising in restoring physical and mental well being and ‘The Mummy MOT’ a three year-old physiotherapy practise specialising in post-natal recovery. Maria has developed unique and multi-disciplinary treatment programmes that are at the forefront of postnatal and pelvic recovery. She is always dedicated and energetic in her approach to her patients’ recovery.

Experience

Maria is highly trained in manual therapy for the abdominal and pelvic area. The basis of treatment involves myofascial trigger point release, connective tissue manipulation, lengthening of tight short structures in the pelvic area, abdominal massage to release the diaphragm, improve blood flow to the pelvis and release the pelvic floor.

Maria has close links with leading world specialists in the USA and works closely with Medical Consultants and New Medicine Group practitioners to treat CPPS.

Maria offers Pelvic Pain Coaching and combines advice on nutrition, exercise, mindfulness and breath work to aid full recovery. She believes in a multidisciplinary, collaborative approach to diagnosis , treatment and works closely with  leading specialists in urology, gynaecology and pain management, to offer comprehensive psychological, health and pain support.

Training

Maria graduated with First Class Honours in Physiotherapy from Trinity College, Dublin in 1986 and since then has practised Physiotherapy in Chicago, France and now in the UK. Maria’s qualifications include membership of the POGP and an APPI Pilates instructor. Trained in France in Post Natal Rehabilitation she  provides a unique and highly effective post natal recovery programme in the UK.