pain

It’s easy to move through the days and not think much about the many coordinated, minute movements the body must make to do each task.  It’s easy, that is, until we are in pain.  I recently had a week of intense back pain.  I had been working on weeding the yard, cleaning up the trees, amending the soil, and planting some new plants.  I bought and carried three bags of bark, then three more bags a couple days later.  And then it happened.  I sat down on the edge of a bed, and I heard ‘pop, pop’ in my back.  I pop all the time, so I didn’t think much of it, but by that evening, it was hurting severely.  And during the night when I was trying to sleep, the muscles were in spasm whenever I shifted at all.  Even when I would breathe or think about moving, it would spasm. 

The next morning, I reached out to the chiropractor, but they were closed.  I received a call back that I could see the doctor the following day.  I made it to the chiropractor, and was again able to get a little relief.  I’m so grateful for my LMT friends – I was able to receive two skilled massages which reduced the pain considerably and allowed me more movement.  My friends reminded me about the effectiveness of applying ice, heat, and topical mediations, which I had forgotten in my fog of pain.  My second visit to massage and then the chiropractor early the following week corrected the bone position issue.  It took another two weeks for the area to feel more balanced and relaxed.

Pain is a challenging feeling to work with in our body and mind.  In meditation, it is often said that an ‘object of mind’ – something that we can focus on during the meditation – is helpful.  We can do that with pain.  Where is the pain?  What causes it?  What areas of the body are not affected by this pain?  What can I do with the body that doesn’t cause pain?  Bringing curiosity to our experience can help. 

And yet, that only goes so far, because we can’t sleep.  We can’t sit.  We can’t stand up if we do sit.  We can’t pick something up.  We can’t put on our socks.  Daily life is deeply affected by pain.  It touches more and more of each day.  Cooking?  Too hard to stand for that long.  Laundry?  Too hard to bend and lift.  Yard work??  No way.

Receiving massage can be challenging during times of intense pain.  Sometimes removing clothing or getting onto the massage table can be daunting.  Sometimes the thought of someone touching the area that is hurting is so scary that it seems better to live with the pain than to try massage.  But massage can be extremely helpful for both the muscles affected by an issue and the brain responds very well to touch. 

The Gate Control Theory of Pain says that the brain prioritizes pleasant sensations over unpleasant ones.  So if we offer the skin gentle massage, those messages will travel up the nerves and will crowd out the pain messages.  This gives the brain a short break from the ongoing pain signals.  Receiving massage often during a pain episode, combined with therapeutic work to reduce the pain, can really change the situation for the better.

Perhaps you could receive massage seated?  Perhaps you could receive massage through clothing?  Perhaps you could receive several shorter sessions rather than one long session?  Perhaps you could use heating pads, ice, BioFreeze, or other topical applications between massages to help aide relaxation, reduce muscle spasms, dull pain, and stay as loose as possible?  Perhaps slow walking is possible to keep the body gently moving in ways that don’t hurt so that recovery may be quicker?  Does the chiropractor or massage therapist recommend a brace of any type that may stabilize the area and prevent further strain or deeper injury?

When we’re in pain, reaching out for help can feel like an overwhelming task.  Yet, offering the body direct and targeted support can be the quickest path to recovery.  I love seeing people be able to resume activities they enjoy and value.  I am honored to have been able to help many people find paths through and out of pain.   I am humbled by the amount of trust people have placed in me.  I am grateful every day to be able to do this work in the world.

loving myself - as i am

In​ August, I was at the beginning of a huge project.  And I was suffering.  Since I had decided to coordinate the project myself and do much of the work myself, I would need to have timelines.  I would need to know how long a thing would take.  I needed to know when to schedule people to do work.  I would need to know what to buy and when to have it ready.  And I didn’t have any idea how to do this. 

I am not a linear person.  I’m actually such a circular thinker that I can confuse myself if I don’t get a chance to talk with someone.  For the past 5 years, I've struggled with my memory and thinking after experiencing a time of intense stress.  I had brain fog for almost a year and have never returned to the way my brain was before that time.  My friends are dear, lovely people who accept and love me as I am.  I rely on them to help me see which steps need to be done first.  

I suffered with this for several weeks actually.  I considered not doing the project at all.  I considered moving to another city, another country.  How do I get a visa?

Then I did the only thing I could feel inside.  I started.  And I did what my best thinking told me was the first step.  And then I took one step after another.  I had absolutely no idea how long it would take, what would be involved, or how it would all come together.  I had a feeling what I might like for an end-date, yet had no idea if that was even possible.  And I turned the project and myself over.  When I could work, I worked.  When I had to cry, I cried.  Sometimes I would pretend it wasn’t happening.  Sometimes it was all I could think about.  In this place, I realized that this is how I need to do a project, this is me, this IS how I do it.  By doing it.

Once before in my life, I found the ease and peace of turning an outcome over and following what was given to me to do.  I am so grateful to have experienced that again.  Several miracles happened through this project.  I tried one store and couldn’t find the store or a parking place, so I understood that wasn’t the store for me and headed to the next store.  As I was waiting at a traffic light on the way to the next store, I looked down a street and saw a store I’d probably seen a million times, since it was right in my neighborhood, but hadn’t remembered or registered it.  And I knew in that moment that was where I would find exactly what I needed.  I continued to the store I was headed to, didn’t find anything there, and returned to the one I had just seen out the window.  They were so kind, had support, and all of the services I needed.  I felt so grateful that I cried in the car after I left there. 

That happened several times.  I found such kindness and consideration in others.  And of course I found selfishness, greed, incompetence, and disrespect.  But this time, I fired people.  Kindly and with consideration, but definitely fired.  Or I didn’t hire someone who was demonstrating disrespect during the interview.  I also said no.  A lot.  No, I’m not going to use that.  No, I’m not ready to do that part of the project.  No, I don’t want that more expensive thing, I’m happy with this thing.

In the movie, The Second Best Exotic Marigold Hotel, a woman at the hotel said, “I thought, how many new lives can we have, and then I thought, as many as we want.”  I feel like I’ve turned a corner into a new place in life.  Into flow and ease.  Into trust.  Into standing in my place.  Into accepting the way that I think and process and how I can do things.   Into accepting and loving myself for my strengths - my intuition, my connection, my determination, my imagination.

Another person in the movie said, “You have no idea who you will become.  Don’t try to control it, let go.  That’s where the fun starts.”  May this coming year bring flow, ease, trust and fun to all of us.

connection

In a recent post on a massage forum, one massage therapist bravely asked, “Remind me: Why is bodywork/massage/manual therapy worth paying for again?” Reading this question, I felt emotion rise up in my chest, and tears came to my eyes. I hadn’t realized I was thinking it until I saw it typed out in front of my eyes. If what I was doing is now stopped, was it ever worthwhile to begin with?

In the movie Memoirs of a Geisha, the heroine was relocated to a kimono factory during World War II for her protection. She worked there for several years. There’s a scene where she’s working in the river, rinsing the long pieces of silk, and asks, “was I ever geisha, did I ever dance?” The abrupt change of scenery and then the grueling routine of staying in one place, seeing the same people, difficult work, and not being able to do the artistic craft that she had been doing affected her, so much that what had been her life before the war felt like a dream.

People responded to the massage therapist's question so sweetly – “because it helps people live pain-free," "empowering people to reconnect with their own body," "(helping people) focus on living life as they desire rather than being held back by dysfunction," "creating a non-judgmental, safe space for connection and healing."

This past 6 weeks have been challenging for me. When I wake up and start the day, sometimes the reality of everything comes to me and I realize it all at once. It’s a lot. Sometimes I can start the day, sometimes I have to let the tears flow for so many things – for not knowing; for people suffering; for the nurses, firefighters, police officers, bus drivers, the many brave ones out there; for the many who must work out there for their families to put food on the table and keep a roof over their heads.

The topic of self-care has come up a lot. I read articles about breathing, calming, coming back to center. What is my center? Where is that exactly?? Sometimes those exercises are helpful for me, but in these times I often find that they aren’t so helpful. My mind has a red light on! Something is happening!! Alert, Alert!! Calming becomes numbing. Facebook. Netflix.

A very dear mentor once suggested that perhaps the best thing for me in these types of situations could be to connect with my senses. What does my skin feel? Wind? Coolness? My clothing brushing my skin? What can I touch? Is the fence rough? Is that pole cool to the touch? What do I see? What do I hear? This practice has helped me to come back to myself - to the best definition of center that I have. Sometimes it may take several minutes – 'yes, this does work, yes, we’re going to keep doing this until it works this time, no, we’re not going to stop,' I tell myself. Movement often helps me also – to be outside moving makes a big difference. I don’t need to be going anywhere, just going somewhere.

Exploring what we hear, Third Angle, a Portland organization that supports experimental music, came together back in March to do a Soundwalk. They turned off their phones and walked outside, noting each sound and nuance of the surroundings. Every sound can be music. And we are surrounded by music. It’s all music, whether it’s a bird, wind chimes, or a big plane landing at the airport with the roar of the engines. The train whistle. The sound of wind in the trees. Wind sounds slightly different in every tree. Hard rain falling on leaves can sound like a river.

So I thought I would share the link to the page talking about the Soundwalk - https://www.thirdangle.org/blog/2020/4/16/looking-back-3a-takes-our-first-soundwalk There is one particular track from an artist related to this Soundwalk project that I suggest you listen to. You can get to it by going here https://www.thirdangle.org/blog/2020/4/13/3as-quarantunes-mix-tape-4-soundscapes and clicking play, then you’ll be at a Spotify playlist (if you don't have an account, you can create one for free), and the song is the third one on the list - Synthesis of Neglected Places, Part 2 by Loren Chasse.

We’re not all in the same boat, but we’re all in the same storm. I’ve read that recently, and I like how that expresses the situation we’re facing. Each of our boats is as unique as we are, but we are all sailing through difficult waters. I know that many of you are offering lovely things for others – yoga, shopping help, connection, friendship. I’ve heard from many of you that those connections are helping a lot. I hope to offer one more offering to all of you with this note – another path inward to connection – with what is around us and what is within us.

Until we can all be together again.

With caring,

Tina

https://www.thirdangle.org/blog/2020/4/16/looking-back-3a-takes-our-first-soundwalk

tears and time

I recently read the ABMP article "Tears and Time: Being Mindful of Your Emotional Response to the COVID-19 Pandemic." As I read this article, I recognized many of my experiences. Relief at having a respite from the demanding work routine I was doing weekly. Optimism at what I could get completed - a garden! paint that wall! organize my recipes!! Exhaustion at the thought of thinking of doing any of those things or, some days, doing really anything. Sadness. Grief for the plans, hopes, dreams, and events that won't take place.

I've had lovely moments of connection with others. I've appreciated laughter and humor even more than I did before. I've experienced gratitude for shelter, for food, for sleep, for transportation, for running water, for health insurance. I've been humbled by the kindness of others and have tried to offer kindness.

Many people, both in this country and around the world don't have these things to be grateful for. My own powerlessness to influence those peoples' lives is a painful thing to sit with. I have visions of a Star-Trek-Next-Generation-type world where basic needs are met and everyone contributes for the benefit of all.

For now, I did plant a garden. As I watch those tiny, optimistic leaves push up through the surface of the soil, excited to be lettuce, carrots, or chard, I remember that I'm always renewing, always growing as a person, and always learning. And even though, right now, I'm not able to help others much, soon I'll be able to again, and I'll be able to do so with a spirit that knows that helping others is such a privilege and something I truly appreciate and am grateful to be able to do.

Here is the link to the article if you'd like to read it. There are links to resources at the end of the article.

https://www.abmp.com/updates/blog-posts/tears-and-time-being-mindful-your-emotional-response-covid-19-pandemic

massage for pain management

Recently in the news there have been several mentions of Massage as a method for pain management. As there is more information coming to light about the levels of prescription medication addiction and the effects on families and society, more people are looking for alternative therapies.

According to the American Massage Therapy Association, "A growing body of research shows massage therapy can be an effective part of pain relief and management. This research data, and the experience of physicians, massage therapists and patients, should encourage pain specialists to consider incorporating massage therapy into their pain management programs. ​" In fact, studies relating to the effectiveness of massage have been around for many years. "In 1990, Jensen et al. published data indicating that massage was better than cold pack treatment of post-traumatic headaches.4 The October 2002 issue of the American Journal of Public Health reports that new research by Quinn, Chandler and Moraska showed muscle-specific massage therapy is effective for reducing the incidence of chronic tension headaches."

"​The effectiveness of massage lies in a simple and direct strategy: working from the external, outer mechanisms of pain to the primary, root cause. Massage therapists utilize a holistic approach, focusing on the entire body system and its relationship to soft tissue. Their care isn’t focused only on the site of pain.

Another benefit of massage therapy from a patient perspective is how it helps patients become more aware of their bodies and better familiarize them with the pain they experience. The massage therapist not only helps relieve muscle and other soft tissue pain, but also has an impact on the patient by virtue of human touch."

I regularly work with clients to help them begin the healing process, sometimes after a car accident or other trauma, and sometimes on an injury that has been in the body for a time, but has begun to limit daily activities. Beginning to explore the signals of the body, the language of the body, one can begin to interpret that language and give the body what it needs to heal. Many massage modalities, or styles, are available to begin the healing process. Working with relaxation massage, targeted work on specific muscle points, and ancient techniques such as Tui Na, Gua Sha, and cupping, we can create positive conditions in the body such as relaxation, easing of muscle tension, and lowered heart rate and blood pressure, and that can help the body heal. It is an honor to be able to offer massage to others and be a part of their healing journey.

All quotes from: American Massage Therapy Association, Massage Therapy for Pain Management, https://www.amtamassage.org/infocenter/healthcare_articles-and-associations/Massage-Therapy-Has-a-Role-in-Pain-Management.html

neck tension

Neck tension, neck pain, and headaches are very common in today's world. We may especially notice this after we have spent a time working on computers or viewing phones, laptops, or tablets. Sometimes the pain can be in the neck itself, in the upper shoulders, or can manifest as a headache or even a migrane.

If you've found yourself facing this type of pain, it can be good to check on the angle of the head during work. For example, do you look down to read a monitor? Do you need to be looking always to the right due to the placement of the computer monitor on the desk? Attempt to have the monitor just below eye level within an arm's reach from the body for the ease of the neck, head and eyes. Attempt to have it as close to in front of the body as possible to avoid having to flex the muscles on one side of the neck for an extended period of time. When reading a phone or tablet, try to bring the device up so that the head can be resting in a neutral position, rather than bent forward or angled sharply down.

In the article "Massage Therapy for Neck Pain" from Integrative Health, July 2016, they discuss the load placed on the neck with forward head positions. "The human head weighs about 10 to 12 pounds. When the head is in a neutral position, that weight can be supported by the neck muscles, but when the head is 30 degrees forward, the weight on those neck muscles increases to about 40 pounds. When the head is held forward 60 degrees, that weight increases to about 60 pounds pressure on the neck muscles. When we hold this position for any length of time, we create a repetitive use injury for our neck muscles, which is commonly called text-neck (often a result from using our phones too much). Tilting the head forward for as little as 2 to 4 hours per day has been shown to cause significant damage..."

Massage can be very helpful for bringing circulation, length, relaxation, and healing to sore, tired muscles in the shoulders, neck and head. There are many techniques that can be employed to bring ease to this area, restore range of motion, and build awareness of posture and use going forward. Any tight bands within muscles, known as Trigger Points (please see my SERVICES page for more information) can be released and function and mobility restored to the muscle. Trigger Point work often can relieve headaches as well. If this is an issue for you, please call for an appointment, and we can do a thorough assessment of your muscles and any headache symptoms and plan your treatment today.

I hope this inspires you and illuminates how the neck muscles work for us and the loads they carry throughout the day. May we gently observe our bodies as we go through the day, noticing when we ask more of them than usual and when we may be loading them in a way that is challenging.

For the complete article from Integrative Health, July 2016, please refer to this link: http://www.integrativehealthcare.org/mt/archives/2016/07/massage-therapy-for-neck-pain.html

working with the body for healing

The body carries us through each day of our lives, and does generally what we ask of it. This can be in a physical sense or in an emotional sense. For example, the body will pick up that heavy box for us, although our low back may be injured by the effort. The body will also hold strong emotions, such as sadness or anger, that we are not able to process in that moment or time.

Body work is a process through which we begin to greet the body and journey to these places of holding. If we can go with a Listening Heart, with our senses open and our emotions calm, we can receive the messages that our body has to share with us. We can experience and release those emotions that are stored in the body, and that release can be powerful and life-changing. After this work, we may experience a reduction of a chronic pain, a new vitality, or a new outlook on our life problems that allows us to move forward in a new way.

I encourage people I work with to work with their body and develop some phrase, or mantra, that they can say to the body to show their willingness to be present and hear what the body has to share. This, again, is a process - time is an essential element. Over time, the body trusts that we are listening and ready to hear, hold, and process what is waiting to be released. With tenderness, we wait, and show that we are ready and willing to move forward.

In the quote below, Deepak Chopra, MD suggests that we can undertake several practices when we are hoping to have emotional release to support ourselves (http://www.chopra.com/articles/healing-the-source-of-emotional-pain):

"Practices for Emotional Release

When you find yourself flooded with a negative emotion, the following practices can help you find your way back to your core of balance, peace, and wellbeing.

• Resist the impulse to ignore your feelings, push them away, or judge them as bad. Instead ask them what they are trying to tell you. All emotions – including the most difficult ones – exist for a reason: to help you. (They) will help you tune in to the message your body wants you to hear.

• Be objective. If you identify personally with negativity and think, I am angry, depressed, miserable, stressed out, etc., it will be extremely difficult to detach and let go. Learn to see all emotions as only energy, like electricity that flows through you but isn’t about you.

• Practice self-compassion. If you feel overwhelmed, tell yourself, “Whatever fear says, nothing can destroy me. I’m having a strong reaction right now, but it isn’t the real me. This too shall pass.

• Take responsibility. If you find yourself reacting to certain situations in the same way, ask yourself what you need to learn to change your automatic response.

• Meditate. Meditation is one of the best ways to loosen the grip of sticky emotions and connect to our true self. In meditation we disrupt the unconscious progression of thoughts and emotions by focusing on a new object of attention."

May your journey through difficult emotions be an opening through which light and energy can enter your life. I am honored to do this work with those with whom I am privileged to work.

Tina