Sacramento Massage Therapist

Paul Brown, CMT – You Don't Have to Hurt

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  • Back Pain Massage: Myofascial Release Techniques

    Back Pain Massage: Myofascial Release Techniques

    Back Pain Sucks! Let Paul Help!

    Tired of living with chronic back pain? Tried traditional treatments without much success? Myofascial release massage is the answer you’ve been searching for. In this blog post, let’s learn about the world of myofascial release and how it provides effective relief for back pain.

    Understanding Back Pain

    Back pain is a common ailment that can significantly impact your quality of life. It can be caused by various factors, including poor posture, muscle strain, injury, or underlying health conditions. While many people experience occasional back discomfort, persistent pain can be debilitating.

    Myofascial Release Massage

    Myofascial release is a specialized form of massage therapy that focuses on addressing the connective tissue surrounding your muscles. The fascia, this connective tissue, can become tight or restricted, leading to pain and discomfort. Thus, myofascial release techniques involve applying gentle pressure to these areas to help release tension and improve flexibility.

    Techniques and Benefits

    Myofascial release massage can be performed using various techniques, including:

    • Soft tissue mobilization: This involves applying gentle pressure to the affected areas to release adhesions and improve blood flow.
    • Trigger point therapy: This technique focuses on identifying and treating trigger points, which are areas of hyperirritability in the muscle.
    • Deep tissue massage: This involves applying deeper pressure to the muscles to help release chronic tension.

    The benefits of myofascial release massage for back pain include:

    • Pain relief: By releasing tension in the muscles and fascia, myofascial release can help reduce pain and discomfort.
    • Improved mobility: The technique can help improve flexibility and range of motion, making it easier to move without pain.
    • Stress reduction: Massage can help reduce stress and promote relaxation, which can contribute to overall well-being.
    • Enhanced healing: By improving blood flow and reducing inflammation, myofascial release can promote healing and recovery.

    Professional Assistance

    While you can learn some self-massage techniques, it’s important to consult with a qualified massage therapist for professional treatment. A therapist can assess your specific needs and tailor the massage to address your back pain effectively.

    Self-Care Tips for Back Pain

    In addition to myofascial release massage, incorporating the following self-care tips into your routine can help manage back pain:

    • Proper posture: Maintain good posture while sitting, standing, and sleeping to reduce strain on your back.
    • Regular exercise: Engage in gentle exercises like yoga, swimming, or walking to strengthen your back muscles and improve flexibility.
    • Ergonomic workspace: Ensure your workspace is ergonomically designed to minimize strain on your back.
    • Hot and cold therapy: Apply heat or cold to the affected area to reduce pain and inflammation.
    • Over-the-counter pain relievers: Use over-the-counter pain relievers as directed to alleviate discomfort.

    Ready for Back Pain Relief? Book with Paul

    If you’re looking for effective back pain relief, consider booking a myofascial release massage with Paul. As a skilled massage therapist, Paul can provide personalized treatment to help you feel your best.

    By understanding the benefits of myofascial release massage and incorporating self-care practices, you can take a proactive approach to managing back pain and improving your overall quality of life.

    Book with Paul
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  • Holiday Gift Idea – eGift Cards from Paul Brown Massage Therapy!

    Give the powerful gift of healing touch this holiday season!

    Ready to level up your gift-giving game? Need massage holiday gift ideas? Paul Brown Massage Therapy’s got your back! My Massage-o-matic eGift Cards are like little bundles of joy, packed with 5 fabulous services and an array of durations to choose from. Trust me, it’s the perfect recipe to make your loved ones feel pampered and oh-so-special. So go ahead, give the gift of relaxation and watch those happy faces light up! 🎁✨

    • Okay, picture this: you’ve got a bunch of adorable card images just waiting for you ‘to make a choice. It’s like being in a card lover’s paradise!
    • Now, here comes the fun part. You can either pick one of the pre-set amounts or go all out and customize it to your heart’s content. Hey, who likes limits anyway? Not us!
    • You’ve nailed down the perfect amount? Great! Now, you have two options: send it straight to the lucky recipient’s inbox or give it a little personal touch by printing it out and sticking it in a good ol’ fashioned greeting card. Wink, wink.
    • Gone are the days of long queues, endless scrolling, and blurry-eyed shopping. With our super handy gifting option, you can breeze through the process faster than a kid in a candy store. All the convenience, none of the hassle!

    Get Your Zen On: Give the Gift of Ultimate Relaxation this Holiday Season!

    Hey there, gift virtuosos and holiday enthusiasts! 🎁🎄 Looking for massage holiday gift ideas for that perfect present to make someone’s day extra jolly? Well, have we got a treat for you! 🎉

    Introducing the Massage-o-Matic eGift Card – the ultimate ticket to tranquility and the key to unlocking those knots and stresses from the chaos of daily life! 🧘‍♀️💆‍♂️

    Picture this: your special someone, basking in the glory of a blissful massage experience, their worries melting away as soothing aromas and heavenly music transport them to a state of pure serenity. Can you imagine that smile on their face? 😌💫

    Your magical masseur is here to deliver unrivaled relaxation through the art of massage therapy. From pain-relieving myofascial therapy to the relaxation of a Swedish massage, we’ve got the perfect antidote to life’s stressors.

    And the best part? It’s all conveniently packaged in one delightful eGift card! 💌💆‍♀️💝 Simply select the amount, customize the design, and send it straight to your lucky recipient’s inbox. Easy peasy! They can redeem it whenever their muscles are begging for a little TLC.

    So don’t sweat over holiday shopping – gift with a twist this year! 🎁✨ Grab your Massage-o-Matic eGift Card and give the gift of relaxation. Because who doesn’t need a little massage magic in their life, right? 😉💆‍♂️💤

    Get ready to level up your gift-giving game and spread those relaxation vibes. Your loved ones will be thanking you (and maybe even inviting you to join them!) for the ultimate stress-busting experience.

    Click here now and make someone’s day with the Massage-o-Matic eGift Card! 🎁🌟🙌

    Massage-O-Magic eGift Cards
  • Myofascial Release Therapy: What You Need to Know

    Myofascial Release Therapy: What You Need to Know

    myofascial release will help you be your best you

    In a nutshell: fascia holds us together. Myofascial Release Therapy can help you: You Don’t Have to Hurt

    Myofascial Release Therapy (MRT) is a type of massage that focuses on releasing tension in the fascia, the connective tissue that surrounds your muscles and organs. Myofascia is myo- = muscle, and fascia = connective tissue, specifically the connective tissue involving your muscles and tendons. MRT is a specific technique used in massage therapy to apply gentle pressure to the fascia to help it decrease tension and improve range of motion.

    What is the fascia?

    image of fascia, which myofascia release helps unwind and heal

    The fascia is a thin, elastic, web-like tissue that surrounds your muscles, organs, and bones. It is literally the glue that holds our body together. It forms our system of connective tissue, the tendons, ligaments, aponeurosises and fascial sheets. Without it, we would just be a blob of tissue on the ground with a bunch of bones sticking out! It also helps to transmit force throughout your body through its property of elasticity. As you can imagine, fascia is an important component of our bodies.

    Composition of Fascia

    Fascia is made up of two main components:

    • Collagen – this protein makes up the majority of material in fascia. It provides the basic structure of fascia. Collagen forms into thin sheets which surround and penetrate all other tissues in our bodies.
    • hyaluronic acid, which acts as a lubricant between the sheets of fascia, and it resists compression. This fluid can become glue-like and cause the facial sheets to adhere to each other, limiting range of motion and increasing pain.

    When the fascia becomes tight or restricted, it can cause pain and limit your range of motion.

    What is Myofascial Release Therapy

    A myofascial release stretch

    MRT is a hands-on treatment that uses a variety of techniques to release tension in the fascia. These techniques can include:

    • Longitudinal Release
    • Deep Transverse Friction
    • Passive and Active Stretching
    • Trigger point therapy
    • Client-active Pulse Therapy
    • Joint Mobilization
    • Sustained Cross-handed Holds

    MRT can be used to treat a variety of conditions, including:

    Setting

    Typically, MFT is performed on a massage table  that has been lowered more than it would normally be for a Swedish Massage.  This is to ensure that the MT’s legs and hips can really provide more power to the hands.

    How does Myofascial Release work

    Myofascial release is a specific technique used in myofascial therapy to apply gentle pressure to the fascia to help it release tension. The therapist will use their hands to apply pressure to the fascia in a slow, sustained manner. This pressure helps to break up the adhesions and scar tissue that can cause the fascia to become tight.

    Warm Up

    Before performing the MFR strokes, it is necessary to warm up the tissues to be worked.  This can be done with a couple of strokes: friction circles, tissue compression, or the dreaded skin rolling.  I’m just joking about it being dreaded; some people actually enjoy it! (I’m not one of those people.)  But after several minutes of warm-up strokes, the main action can take place.

    Sustained Holds

    A typical example of this technique is the sustained hold. There are a few ways of doing this: trigger point therapy, where direct perpendicular pressure is applied to the tender nodules until the soften and release; cross-handed hold, the therapist places each hand at the insertion points of a muscle and applies oblique, sustained pressure, which encourages the fascia to “unwind;” and eccentric holds, allowing muscles that mostly perform eccentric contractions to release into their shortened, relaxed state.

    Longitudinal Release

    As its name suggests, longitudinal release (LR) works with the direction of the muscle fibers, that is to say, lengthwise, or parallel to the muscle fibers.  Hands are vaulted and stacked for stability and support, and a “slack-sink-stroke” technique is employed.  Strokes are short but powerful, pressure should be at the perfect amount for client comfort.  LR will bring about a lengthening of the affected muscle to help improve range of motion.

    Deep Transverse Friction

    The purpose of deep transverse friction is to reduce pain and adhesions through two strokes: slack-sink-stroke and sawing.  These strokes are performed with increased pressure, but still at the client’s comfort level, perpendicular to the direction of muscle fibers.

    Myofascial release can be a very effective treatment for a variety of conditions. It is often used in conjunction with other treatments, such as physical therapy, to help improve range of motion and reduce pain.

    Benefits of myofascial therapy and release

    This type of therapy can offer a number of benefits, including:

    • Reduced pain
    • Improved range of motion
    • Increased flexibility
    • Reduced inflammation
    • Improved* circulation
    • Reduced stress
    • Improved sleep
    • improved mood

    Why choose me as your Myofascial Therapist?

    You’ve come to the right place, as I’ve been a Myofascial Release Therapist since 2003. In fact, I’m a walking anatomy encyclopedia, in the best way. Given that, I use this knowledge to guide you through the process of MRT, by explaining what and why, and coaching your breath work. My unique approach to this style of massage is unmatched in this region and will achieve the results you seek. Come and see. You. Don’t. Have. To. Hurt.

    What to expect during a myofascial therapy session

    First things first: follow these massage prep suggestions – they will make your session a much more comfortable, relaxing and productive experience.

    A typical myofascial therapy session will last for 30-90 minutes. During the session, I will assess your pain and range of motion. I will then use a variety of techniques to release tension in the fascia. We will work together in a collaborative manner to achieve your goals. You may feel some discomfort during the session, but it should not be severe.

    Aftercare

    After a myofascial therapy session, you shouldn’t feel soreness. But if you do, gentle stretching and movement like a 20 minute walk will help. An over the counter pain reliever like aspirin, acetaminophen, ibuprofen, or naproxen can help the next day, but is usually unnecessary.

    Drink plenty of water, as this will help your body as it adjusts and rebalances itself to accommodate the changes in your body.

    Make sure you get enough sleep, as this is the time your body needs to reset and repair.

    Is myofascial therapy safe?

    Myofascial therapy is generally safe for most people. However, it is important to talk to your doctor before starting treatment if you have any health conditions, such as:

    Myofascial Release Therapy is safe and effective at relieving pain and restoring range of motion, improving your quality of life!

    Book your Myofascial Release Session Today
  • Research: Massage Boosts Immune System and Reduces Stress

    Research: Massage Boosts Immune System and Reduces Stress

    Does massage boost the immune system?

    We all know that massage feels great, but what is it actually doing to you when you receive it, and how long do the effects last?

    Massage Immunity Boost Experiment

    In a study in the Journal of Complementary and Alternative Therapies, published by the National Institutes of Health, researchers at Emory University School of Medicine and Cedar-Sinai Hospital in Los Angeles set out to measure stress response and immune response in a controlled study of Swedish Massage vs a protocol of light touch.

    what was the experiment?

    In the study, three groups of participants received either a weekly or twice-weekly Swedish Massage, or light touch with the backs of the hands.  Massage therapists performed either massage or light touch following the same protocol: in the prone position shoulders down to feet, then in the supine position, from feet to shoulders over the course of 45 minutes.

    How Did the massage immunity Study Do?

    From the study:

    Compared to the touch control condition, weekly Swedish massage stimulated a sustained pattern of increased circulating phenotypic lymphocyte markers and decreased mitogen-stimulated cytokine production, similar to previously reported studies for a single massage session, with minimal effect on hypothalamic–pituitary–adrenal function. Twice-weekly massage produced a different response pattern with increased OT levels, decreased AVP, and decreased CORT but little effect on circulating lymphocyte phenotypic markers and a slight increase in mitogen-stimulated interferon-γ, tumor necrosis factor-α, interleukin (IL)-1b and IL-2 levels, suggesting increased production of pro-inflammatory cytokines.

    You can read the entire study here.

    Conclusion: did massage boost immunity?

    The conclusion of the study is that there are profound and sustained biological changes that result from massage which suggest decreased stress and improved immune function.  The challenge of this study, which the authors note, is that the small study size can tend to over inflate the results; they used only physically and mentally healthy individuals, which could limit the effects of the study.

    What’s next for massage immunity research?

    The massage industry desperately needs more good quality research in the field of massage therapy.

    Boost your immune system with regular massage

    Still, the results of the study to tend to confirm other similar studies in the field, and can recommend massage as a healthy part of one’s self-care.  

    Make frequent immunity boosting massage therapy an important part of your health regime. Sign up for my Secret Handshake Club discount massage program and save 20% on your massage!

    Immune System Boost? Book Today!

    Book Now!
  • My Depression and Anxiety Strategy

    My Depression and Anxiety Strategy

    I’ve been diagnosed with major depression disorder since 2015. Before I sought care, I used to allow myself to perform my mindless, default behaviors, especially avoidant behaviors – things like staying in bed for days at a time, canceling social plans last minute. I lost many of my social connections: people gave up on me, stopped asking me to participating in things. Avoidance is a killing blow to one’s friendships, to work life, to one’s value system.

    Eventually, things got so bad, I was on the verge of suicide; I sought out care at the VA, and was matched up with a therapist who specializes in depression and anxiety care. Through therapy, I learned several coping strategies to help manage my depression and anxiety:

    Body Scan

    In this exercise, you sit with your hands resting on your lap or wherever is comfortable and close your eyes. Take a few breaths, then as you keep breathing, put your awareness in your feet. Notice how your feet feel, tension, discomfort, or pain? Don’t try to change or “fix” how you feel, just notice and acknowledge what you feel. Move your awareness up into your calves, and notice. Continue noticing and acknowledging the feelings and sensations in your body. The point of this exercise is to bring you into the present moment, to connect your mind and body.

    Change Your Language

    It’s commonplace for people to use being verbs to describe their emotions: I’m depressed, I’m angry, i am hungry, etc. instead of using “I am” language, instead say “I have” or “I am feeling” hungry, angry, lonely, tired, whatever you are feeling. The purpose of this exercise is twofold: to recognize that you are not your emotions, you have emotions and thoughts, and they come and go like the water flowing down a river. Secondly, that separation of you from your emotions gives you a little room to manage your decision-making process. Which brings me to the next behavior

    Define your values

    This takes time and is an ongoing process. Determine what is important to you, what kind of person you want to be. Commit yourself to acting in accordance to your values.

    Notice, acknowledge, test, take action

    .This behavior builds on the first two. You’re taking the awareness of your body’s sensations and descriptive language and using this framework to decide how to respond..

    Notice

    Pay attention to your body; it signals to you often before your brain has registered the emotion. Your solar plexus gets tight or constricted or breathing increases pace, or other signals which can indicate a feeling to process.

    Acknowledge

    Accept that you are feeling depressed or anxious instead of being on autopilot. This is important to

    Test Truth

    Ask ‘ yourself what is the emotion signaling? Is this an issue in the present moment, or a past remembrance of earlier trauma. This helps you to

    Take Action

    Now that you know what the feeling is signaling, you decide how to respond. We have a couple of possible r,esponses we could make: .

    • We can decide to listen to the emotion and take an action –
      • call a friend,
      • take a walk,
      • go to the gym,
      • whatever you need to do to satisfy the emotional need;
    • Perform an avoidance behavior, sometimes we need to be alone, and this is a valid response;
    • or, and probably most important, we can do nothing with that feeling, just let it move through your body and make space for your next thought and feeling. 

    Most feelings do not need to be acted upon. But when we do act, we do so based upon our values

    Healthy Diet

    Proper nutrition is crucial to maintaining brain health and function. If you need nutrition advice, a registered dietitian is a subject matter expert using evidence-based information to provide the most current recommendations for you.

    Enough Rest

    our brain needs sleep to assimilate the activities of the day, reindex, and reset. Sleep is like doing CTRL-ALT-DELETE on your brain. Read more about sleep hygiene here.

    • Daily Routine
    • Exercise
    • Take your meds
    • Cultivate a Sense of Awe – the feeling of awe: moments when we are confronted with the vastness of the world, and our smallness in it, brings many healthy responses: increases social connections, reduces depression and anxiety, calms the body and mind, brings more peacefulness. Examples of seeking awe include
      • Looking at the sky – this is one of the best means of cultivating awe. Looking up instead of down has beneficial emotional effects.
      • Look at the routine things you normally ignore – your neighbor’s beautiful garden; bees gathering pollen; a father and child playing catch. All of these things demonstrate the beauty and complexity and therefore largeness of the world. 
    • Stay in the present moment – this is the most powerful thing you can do to overcome your feelings of depression, anxiety, loneliness. Being present will engender the kinds of habits 

    These are some of the things I do. It’s a lifelong effort and practice, and I don’t always succeed, but the more I try, the better get at them. 

    You can do it, thou art enough.

  • Pulled Up Short, aka Ctrl-Alt-Del

    Pulled Up Short, aka Ctrl-Alt-Del

    So back on 17 January 2024, I was walking along a sidewalk and I was struck by an F-150 pickup truck. I was briefly knocked unconscious and blah, blah, blah, sustained some injuries and damage to my electronics. Whatever right?

    Well, not really. Although I survived, and I will get the necessary care I need to heal as much as I can, the experience compelled to do some frank and cogent examination of the state of affairs of my bodywork practice, and more importantly, my attitude toward “tending the garden,” as it were.

    Since the pandemic began, the shutdown of all those businesses, and self-centeredly, my particular business, really put me in a holding pattern, a sense of uncertainty, a funky cold medina. My practice, one of the most important things in my life, languished, a malaise of depression and anxiety swept over me, and I struggled to maintain my wholeness as a practitioner of bodywork. Dark days, indeed.

    But it’s funny what an inflection point like getting hit by a truck will do to circling back around to our conceit of the show, to make you examine what is, and what you like to be. It sounds like an overwrought cliche: near death experience, man reevaluates his life choices. Odd, but true, and feels very much like how they portray it in the talkies, er, um, movies and tv. An important opportunity to think and make decisions.

    And decisions translate in to action:

    • I’m reinvesting in equipment and supplies and consumables and reviving previously used services and developing new ones
      • Using select essential oils to make harmonious blends for use in my practice, and making the blends available for purchase.
    • Doing more marketing and advertising to increase interest and client acquisition, being judicious and with specific goals to meet for increasing my numbers.
    • I’m about to paint my office to align my aesthetic and therapeutic goals.
    • Invested in a new grow light for my beloved but kinda ragged African Violets, so I can mimic the brightness and natural amount of light they receive.
    • Focusing to keep the office part of my space more visually appealing.
    • And continuing to improve and stay consistent with my mental health regimen to keep being as present as I can be for you, my delightful clients.

    All these things are happening or in the pipeline, because I am a dedicating myself to not just maintaining but growing my client base. I am making these important improvements in my service TO YOU, precisely because my core value and my actions will realign and make my work feel like play and flow forth toward you to help you.

    Thanks for reading,

    Paul

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