According to the American Pain Foundation, 26 million Americans regularly experience back pain and if you're one of them, you may feel like you've tried everything yet still suffer from pain that prevents you from doing the activities you love... but have you tried massage? Massage has proven effective for those suffering from chronic back pain, helping to relieve back pain while relaxing and loosening muscles to improve range of motion. Other benefits of massage therapy: Massage relaxes muscles. When muscles are relaxed, your body's range of motion improves, and a more flexible body means less stiffness and a lower likelihood of re-injury. Massage improves circulation, which aides your body's recovery process after physical activity. Massage increases endorphin levels. Endorphins are nature's "feel good" chemicals and are extremely effective in treating the mental and physical aspects of chronic pain, in addition to dopamine and serotonin, whose levels are also increased during a massage. If you're new to massage and are suffering from chronic lower back pain, try deep tissue massage, a combination of Swedish massage and neuromuscular therapies. Deep tissue therapy helps to address the specific areas of your pain and accumulated tension by releasing deep, often hyper-contracted muscular tissue that's at the root of your pain. They say good things come in small packages, and pears are certainly a sweet, compact package, loaded with good for you stuff like vitamin C, potassium, and dietary fiber. And with no cholesterol and only 100 calories per serving, pears are a snack you can feel good about. Try this refreshing spring salad, packed with pear, spring greens, and candied pecans, a filling main course that won't weigh you down – or pair it with a lean protein and whole grain bread for a simple yet delicious meal. Ingredients 6 cups assorted greens 2 medium pears, thinly sliced 1/4 cup chopped walnuts, toasted 1/2 cup artisan bleu cheese Dressing 2 tablespoons honey or agave nectar (soften the honey if necessary to make it easier to whisk) 2 teaspoons fresh lemon juice Salt and black pepper, to taste. Directions 1. In a salad bowl, lightly toss the greens with the pears. 2. In a small non-reactive bowl, combine the honey and lemon juice. Whisk with the salt and pepper, to taste. 3. Pour the dressing over the greens and pears and toss gently. 4. Garnish with walnuts and bleu cheese. If you want to create a massage environment at your home in between sessions with your massage therapist, start with adding these objects to create the perfect backdrop for mental and physical peace through home massage: Music is not only the most widely accepted form of relaxation – it’s also one of best ways to create the perfect ambiance for at-home massage. Choose soft and relaxing music like classical, new age, or a CD created especially for massage environments. Massage oils reduce the friction between the masseur and the receiver. There are a wide variety of oils available specifically for massage, but common massage oils are almond or jojoba oils. You may even want to choose a massage oil that also offers aromatherapy benefits, too. Low lighting will help relax the receiver of the massage. Dim your lights and use candles to set the mood for the massage. Choose pleasant aromas like lavender, rose, or jasmine. Sweet smells help provide mental tranquility to the person receiving the massage. Contrary to what it may sound like, Brazilian toe massage is not having your toes massaged or being massaged by toes. It is, however, a type of healing art that came out of Brazil and has a great deal more in common with acupuncture or reflexology than with massage. Based on healing through meridians, Brazilian massage focuses on very light touches in which the practitioner holds the toe between two fingers while manipulating the chi in the body. Brazilian toe massage helps to empty out excessive energy trapped in the organs by increasing the flow of energy into organs whose energy stores have been depleted or are undercharged. There are six energy meridians in the body that run from the organs to the toes. By holding the toes, the massage therapist helps create a circuit of chi energy from their own body to the person receiving the treatment, which, in turn, influence their organs. During a typical Brazilian toe massage session, the person receiving the massage lies comfortably on their back, eyes closed and palms facing upwards. When the massage begins, the massage therapist lightly holds the tops of both middle toes with their middle fingers and thumbs. After three minutes have passed, the massage therapist moves onto the next toe for three minutes, and so on. Since the big toes have two energy meridians in them, they are held by the first two fingers and the thumb instead of just the one middle finger. Brazilian toe massage is used for maladies as varied as insomnia, aches and pains, and drug and alcohol rehabilitation. Your Name Phone Website In This Issue Chronic Low Back Pain Recipe: Pear and Bleu Cheese Salad Massage at Home Brazilian Toe Massage News from my office Your Name Phone Website Massage for More Energy Massage is often thought of in terms of relaxation, and to be sure, that is certainly a result of massage. However, an energizing massage is just as possible. Relaxation of muscles and high energy levels are not actually a contradiction either. When you don't have tension in your body because of knots in the muscles and stiffness, you can actually access a greater amount of your energy otherwise expended holding onto tension. Detoxifying Baths Taking baths is a great way to relax, but did you know that you could actually detoxify your body that way as well? Most people know that putting Epsom salts in their bath is a great way to soothe sore muscles, but the benefits of bath salts go much further. Bath salts, including Epsom salts and sea salt, pull toxins from the skin. Apple cider vinegar and bentonite clay are also popular detoxifying bath additions. To truly experience detoxification to its fullest, you should be prepared to be able to rest and recuperate afterwards. After soaking in your bath for half an hour or so, making sure to drink water throughout if thirsty, climb into bed and get under the covers. Stay there for at least thirty minutes. You may begin to sweat- this is your body purging toxins. If you can, take a nap. You might experience mild cold or flu like symptoms the next day- this is normal and is part of the process of detoxification in the body. Simply drink plenty of liquids and get as much rest as possible. If you need something moisturizing, use food-grade oil on your body, never lotions. Ocean Waves: A Serenity Meditation To enjoy a relaxing beach-themed meditation, sit back and allow your mind to transport you to your favorite secluded beach spot. Adding details that correspond to multiple senses will increase the realism (and the effectiveness) of your meditation. Here are a few ideas of how to bring your serene ocean meditation more depth: Sight: See the sun bright overhead, the waves crashing on the shore, the sand dunes behind you, the long stretch of horizon in every direction. Smell: Smell the fresh ocean air, the odor of brine and sand, and even sunscreen to give your experience a taste of reality. Taste: Conjure up the slightly salty taste that spending time at the beach leaves in your mouth, and your favorite seaside drink. Touch: Feel the sand between your fingers and toes, the warm sun and the salty breeze against your skin. Sound: Listen to the ocean waves crashing, the gulls calling out overhead and the dull steady roar of the ocean behind it all.

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