Benefits of Massage

According to 101 Back Pain Tips:

Touch is one of the best ways to heal, and Massage

therapy goes a long way toward attacking your back

and neck pain at its sources. An experienced Massage

Therapist can use one or more of these techniques to

help you with back pain:

Swedish massage: the most widespread treatment

used in the United States. Generally soothing, it involves

the use of kneading and friction in long strokes and

deep circular movements. Most well-known massage

techniques fall under the category of Swedish massage.

Myofascial therapy: targets the muscle and myofascial

systems, promoting flexibility and mobility of the body’s

connective tissues (fascia).

Trigger Point therapy: focuses deep pressure on

myofascial Trigger Points—knotted muscle fibers

that are painful and tender when pressed. (See Tip

#79 for more on Trigger Point Therapy)

Deep Tissue massage: involves intense pressure

and patterns of slow strokes to relieve tightness or

knotting in the deep layers of muscles.

Sustained Pressure: also known as ischemic or

digital pressure, it alleviates hypertonic (tight) areas

within muscle and fascia.

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Help for foot pain


Plantar fasciitis is inflammation of the tendon the or the flat band of tissue that connects your heel bone to your toes. It supports the arch of your foot. If you strain your plantar fascia, it gets weak, swollen, and irritated and inflamed. Then your heel or the bottom of your foot hurts when you stand or walk. It is especially painful when one has been still for a long time or is just getting out of bed in the morning.

Many times, but not always, the person may have flat feet and or the feet are what is call pronated where the foot rolls inward with each step. The tendon is stretched and irritated. I had plantar fasciitis and a bone spur on top of it all. I went to the podiatrist and he gave me cortisone and taped my foot. The taping did the most good because my arch was given support, but taping can be real uncomfortable because it pulls on the skin. I found these gadgets online called supinators, which are just like taping. They take the pressure off of the inside of the foot to help stop the irritation. Supportive shoes with a good arch or orthotics may be necessary depending on the severity of the condition.

Other things you can do to help relieve the pain are icing the area since it is an inflammation. You can massage the area with a lacrosse or tennis ball. If you have high tolerance for pain a golf ball can be used as well to loosen up tight tendons.

Calf stretches are also very important. Often times tight calves or tight achilles tendons are part of the pain. Stretches can be done easily while standing in line at the grocery store or at home you can place the ball of your foot on a step and press the heel down with either a straight leg or bent knee.

I also find that a product called Yoga Toes can also be effective in helping alleviate pain depending where the constriction is in the foot. Yoga Toes are similar to those things that get placed in between your toed during a pedicure, but they are much bigger. They are also helpful if you have bunion pain. They help by separating the toes and fanning them out.



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I am writing this because I believe healing the body is a team approach not just the job for the practitioner, but for both client and practitioner.

All of these techniques I have used myself because I always seek out natural pain relief. Being a massage therapist, I like to teach my clients how to take care of themselves in between visits. My goal is to empower the client to help themselves get well with simple things they may already have around the house or provide resources for things they might want to look into in order to feel better.

Another one of my favorite tools is very simple and something that is portable that you may already have around the house. It is a lacrosse ball. I favor a lacrosse ball over a tennis ball because there is no give in the ball and I like deep tissue massage work. It also sticks better to the wall or the car seat. But, if a tennis ball is all you have then by all means use it.

The ball can be used for massage while on the floor in those achy places such as the low back. When you find the place where it “hurts so good” hold the ball there until the pain subsides. Do not go over the spine. Just on the muscles along the spine. You can also use it in the mid and upper back that area between the spine and shoulder blade. This is a place where many people carry their stress and can often find relief using this simple technique.

The gluteal area (or your butt ) is often a source of tightness and sore spots as well. Tight glutes can contribute to low back pain. When you find sore spots on your glutes, hold the ball there until the pain subsides.

All of the movements mentioned above can also be done against the wall or while traveling in a plane or in a car. You use the same movements only in a standing position.

This massage is a godsend on long trips especially in an airplane where your movement is really restricted. I also always have one in my car for when my lower back is sore or my shoulders are tight. One word of caution. Be careful While using the ball to massage your back while standing against a wall especially if you like deep tissue work. I have put dents in my wall!!!

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Benefits of the Biomat Used at Thoroughly Kneaded Massage

Benefits of the BioMat:

  • Reduces stress and fatigue
  • Relieves anxiety and promotes relaxation
  • Improves sleep patterns
  • Reduces inflammation
  • Eases joint pain and stiffness
  • Provides warm, soothing pain relief
  • Eliminates toxins in the body
  • Increases blood circulation
  • Alleviates migraines and tension headaches
  • Reduces allergy symptoms
  • Improves immune system function
  • Improves cardiovascular health
  • Burns calories and controls weight
  • Improves muscle tone and skin quality

Real Measurable Results

Unlike topical treatments that don’t address the root of the problem, the BioMat is capable of stimulating the cells of your nervous and musculoskeletal systems, achieving phenomenal results. In fact, your body absorbs far infrared rays to a depth of as much as seven inches! Clinical research shows that this technology stimulates improvements in a range of areas, including musculoskeletal and cardiovascular health, more efficient body detoxification, immune system resilience, improved sleep, increased energy and more. And BioMat users reinforce these findings, reporting tremendous gains:


Soothing treatments that fit your lifestyle

Imagine being able to improve your health and heal your body while you relax in soothing heat. Even a short time on the BioMat reduces stress, muscle tension and aches and pains.

Using the BioMat for just a short time each day delivers a range of health improvements. It helps improve your antioxidant levels, keeps your joints and muscles supple and well conditioned, and leaves your body and mind relaxed and refreshed.


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How to Stop Pain Fast by lying down

Here are some helpful tips from the healthy Back Institute:

How to Stop Pain Fast by Lying Down <— CLICK HERE

Many people feel more pain when lying down, especially neck and back pain.But this is one of our most popular solutions for over 15 different types of pain.
Because you lie down to use it, and it provides both instant pain relief and also unsurpassed long-term benefits by fixing the underlying causes of your pain! You will love how simple this is – just do it while reading or watching TV. You will love how it melts away your pain right now. (Heck, you’ll even find this enjoyable!)

But because research also proves this is the most effective method to remove the underlying causes of chronic pain, you will adore how powerfully it helps you long-term.

Don’t miss the two (2) short video demonstrations and the “How Do I Know It Will Work for Me?” section, and then try this amazing solution yourself!

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Hello everyone I have a great product for you to check out. It is a book from the Healthy Back Institute called the “The 7 Day Back Pain Cure”. The links below will take you to their site. It comes in both paperback and e-book whichever you prefer.

The book addresses the causes of back pain and focusses on ways to cure your back pain not just cover up the symptoms. It includes information on muscle imbalances, nutrition, herniated discs, neck pain, scoliosis, spinal stenosis and other common dysfunctions and how to correct them. I have both copies of the book a physical book and the e-book so it is convenient to look up no matter where I am. The links are

Or, a copy of our paperback book:

Don’t forget to check out he rest of the site for videos on stretches for common ailments such as sciatica and neck tension and pain. They also offer equipment such as inversion tables and whole video programs on how to “Lose the Neck Pain” or “Lose the Back Pain”. There are many others as well that are too numerous to list. It is a very comprehensive site. Enjoy!!

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Far Infrared Sauna Benefits

There are several benefits from infrared technology that we all can benefit from. Here in the North East the winds are starting to pick up and pretty soon we will be seeing more snow. The infrared sauna is a great way to warm up instantly. It is different from other saunas because it warms you from the inside out not from the outside in like regular saunas.
Some benefits from the Far Infrared Saunas include a healthy weight loss without exercising. Infrared saunas can burn 400-600 calories in just one 30 minute session. In the chart below is a summary of how many calories a 150 pound person normally burns in 30 minutes of exercise:

Calorie Expenditure in common sports
Marathon Running 590
Rowing 600
Swimming (crawl stroke)300
Jogging 300
Tennis (fast game)265
Cycling (10 mph) 225
Walking 100

Weight loss is just one of the many benefits of regular use of Far Infrared Saunas. Fluid is part of the weight loss, but calories are also burned. Fat becomes water soluble at 100۫ F when it begins to dissolve,

it moves through the blood and finally is removed from the body, resulting in weight loss. Toxins are also eliminated through your skin using lower, comfortable temperatures, for rapid detoxification.

The temperature of a far infrared sauna is typically between 90۫ -120۫ F in contrast to a traditional sauna which operates between 180۫ -220۫ F. Even though the sauna operates at a lower temperature level the sweat output is more due to the far infrared penetrates your body at a much deeper level. Fat becomes water soluble at 100۫ F when it begins to dissolve, it moves through the blood and finally is removed from the body, resulting in weight loss. Toxins are also eliminated through your skin using lower, comfortable temperatures, for rapid detoxification

How do Far Infrared Saunas Work?

Far Infrared Saunas have been around for a long time, but only recently have become popular in North America. The Japanese have been using the Infrared Saunas for the past century and have enjoyed tremendous health benefits from them.

Infrared Saunas differ from a conventional sauna since the warm from the inside out rather than from the outside in, sweat is pushed out along with a lot of built up toxins.

1. Weight Loss
2. Detoxify Effect – improve health by ridding your body of toxins
3. Cardiovascular conditioning – can decrease heart failure and hypertension
4. Alleviates Muscle and Joint Pain – great for arthritis and rheumatism sufferers. They are also excellent for athletes when warming up or cooling down. This is due to muscles that are warmed by far infrared also increase in length.
5. Relieves Stress – will leave you feeling rejuvenated
6. Improved Immune System – increase resistance to disease
7. Improved Skin Tone and Elasticity
8. Helps Skin Problems; helps heal scars, burns, acne, eczema, psoriasis
9. Reduce Cellulite

DISCLAIMER: The information in this article is intended for educational purposes only. The author of this article is not a medically trained physician; therefore, any theories or suggestions put forward are intended to supplement and not replace the advice of medically or legally trained professionals.

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Vitamin D & Daylight Savings Time

Daylight savings time is Nov. 6, and when the clocks fall back, so will your daily dose of sunshine. Sunlight has long been associated with levels of vitamin D, a compound that plays an essential role in bone health. Over time, minimal sunlight can lead to vitamin D deficiencies, resulting in weakened bones and fatigue. Decreased sunlight, however, does not make maintaining healthy levels of vitamin D impossible. Chicago Healer’s Valerie Early, R.D., offers alternative ways to ensure you get the proper amount of vitamin D.

  • Food. While one should not depend on food to get a sufficient amount of vitamin D, it is still a useful source. Vitamin D can be found in milk and fatty fishes, such as salmon or tuna. You can also look for foods fortified with vitamin D, such as certain soy milks, breakfast cereals, orange juice and margarine.
  • Supplements. Supplements are your best bet for getting enough vitamin D. Multivitamins can be used, but check that it has the correct type of vitamin D (cholecalciferol).
  • Get tested. The amount of vitamin D that each person needs can vary. For example, people age 50 and older, people with lactose intolerance, people with darker skin and people who are obese may be more prone to vitamin D deficiency. Check in with your doctor and ask for a blood test to ensure that you are working toward the correct number.

Remember to be watchful for symptoms of vitamin D deficiency over the winter months. Symptoms include chronic backache, depression, hypertension, weight gain and rickets, and can develop into more serious diseases, such as cancer and heart disease. Vitamin D is also shown to lessen the risk of developing certain cancers, multiple sclerosis, diabetes and hypertension, so the importance of keeping your vitamin D levels up even in the winter months is of utmost importance.

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A Helpful Hint for Low Back Pain

Hi everyone, if you are anything like me, you don’t let a little back pain stop you. Ever get that telltale twinge that tells you that you have over done it? A quick fix that I have found is going into extension over a Swiss ball. Those are the big rubber balls you find in a gym they usually run between 55mm and 75mm. It will tell you on the side of the box which size is right for your height. What often complicates the pain is that many of us have sedentary jobs and we sit at a desk and computer for a majority of the day. When we sit, that position is called flexion so you want to do a counter pose to help alleviate the tension you have caused from being in that position too long. It not only helps alleviate stress and elongate the spine, it will also stretch the pectoralis (upper chest) muscles which tend to pull forward and contract while we sit over a desk. You can also do side stretches over the ball which also feel wonderful. Remember to do both sides even if you are only hurting on one side, but cut back on the intensity. If you are a beginner please have someone with you while you perform these stretches so you don’t fall. You will get good at it in no time. This is just one hint. Stay tuned for more hints next week.

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