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![If I woke up with low back pain tomorrow, this is exactly what I’d do:
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1️⃣ Stop aggressive stretching (for 24–48 hrs). Yanking on it can irritate angry tissue and make you guard harder.
2️⃣ Take a 5–10 min easy walk. Slow is fine. If it spikes pain, do 60–90 sec “mini-walks” + rest.
3️⃣ Heat or ice…pick what calms it. Generally, heat for tight/locked. Ice for hot/sharp. 10–15 min.
4️⃣ Find one “relief position” for 2–3 min. Back with calves on a chair, or side-lying with pillow between knees. (If it worsens, skip.)
5️⃣ Gentle movement, not a workout. Pelvic tilts or knee rocks, small range, 5 reps - recheck symptoms.
6️⃣ Avoid extremes: no bed-rest spiral, no “power through” hero act.
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And then the real move: if it keeps coming back or isn’t improving fast, book an ARM assessment. Temporary relief is great - but we need the WHY (adhesions, compensation patterns, nerve mobility restrictions) to create REAL change and to prevent future occurrences.
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DM “BACK” or book with an @adhesionreleasemethods provider. Stop guessing.
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#westerncolorado #grandjunction #bodywork #colorado #lowbackpain]()
If I woke up with low back pain tomorrow, this is exactly what I’d do: . 1️⃣ Stop aggressive stretching (for 24–48 hrs). Yanking on it can irritate angry tissue and make you guard harder. 2️⃣ Take a 5–10 min easy walk. Slow is fine. If it spikes pain, do 60–90 sec “mini-walks” + rest. 3️⃣ Heat or ice…pick what calms it. Generally, heat for tight/locked. Ice for hot/sharp. 10–15 min. 4️⃣ Find one “relief position” for 2–3 min. Back with calves on a chair, or side-lying with pillow between knees. (If it worsens, skip.) 5️⃣ Gentle movement, not a workout. Pelvic tilts or knee rocks, small range, 5 reps - recheck symptoms. 6️⃣ Avoid extremes: no bed-rest spiral, no “power through” hero act. . And then the real move: if it keeps coming back or isn’t improving fast, book an ARM assessment. Temporary relief is great - but we need the WHY (adhesions, compensation patterns, nerve mobility restrictions) to create REAL change and to prevent future occurrences. . DM “BACK” or book with an @adhesionreleasemethods provider. Stop guessing. . #westerncolorado #grandjunction #bodywork #colorado #lowbackpainButton -
![Deep tissue can feel amazing. It can also be the world’s best temporary band-aid.
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Massage/deep tissue/myofascial often focuses on relaxing tissue and reducing tension. Which, sometimes, can be to your detriment if it is protective tension that is occurring.
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ARM focuses on restoring tissue glide by addressing adhesions - so your body stops compensating and your pain stops recycling.
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If your relief only lasts a day or two, it’s not a willpower problem. It’s a strategy problem.
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Comment ARM and I’ll tell you some signs that its adhesion.
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#westerncolorado #grandjunction #bodywork #chronicpain #adhesionreleasemethods]()
Deep tissue can feel amazing. It can also be the world’s best temporary band-aid. . Massage/deep tissue/myofascial often focuses on relaxing tissue and reducing tension. Which, sometimes, can be to your detriment if it is protective tension that is occurring. . ARM focuses on restoring tissue glide by addressing adhesions - so your body stops compensating and your pain stops recycling. . If your relief only lasts a day or two, it’s not a willpower problem. It’s a strategy problem. . Comment ARM and I’ll tell you some signs that its adhesion. . #westerncolorado #grandjunction #bodywork #chronicpain #adhesionreleasemethodsButton -
![If you’ve got ADHD, you know the deal: most days your brain is a browser with 87 tabs open…and then…there’s that ONE thing your brain LOCKS into and suddenly you’re a heat-seeking missile.
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Bodywork and ARM (@adhesionreleasemethods) became that thing for me.
.
Not because it’s trendy. Not because it’s “relaxing.” Because it’s a puzzle with consequences - adhesions, nerve mobility, compensation patterns, the weird little why behind pain that keeps coming back. And my ADHD brain is annoyingly good at refusing the lazy answer. I will keep pulling the thread until we find what’s actually driving the problem.
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So yeah, ADHD can be a pain in the ass for admin and life stuff. But in the treatment room? That hyperfocus looks like thorough assessment, pattern recognition, and not letting you settle for “good enough” care when your body is clearly saying otherwise.
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The trauma and CPTSD probably has something to do with my level of empathy and why I care so much..so, I guess…gotta give credit, where credit is due?♀️??
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If you’ve been in pain 6+ months and you’re tired of being told to stretch, strengthen, and hope…comment ARM and I’ll tell you what I look for first in a potential ARM case.
.
#westerncolorado #grandjunction #colorado #chronicpain #adhd]()
If you’ve got ADHD, you know the deal: most days your brain is a browser with 87 tabs open…and then…there’s that ONE thing your brain LOCKS into and suddenly you’re a heat-seeking missile. . Bodywork and ARM (@adhesionreleasemethods) became that thing for me. . Not because it’s trendy. Not because it’s “relaxing.” Because it’s a puzzle with consequences - adhesions, nerve mobility, compensation patterns, the weird little why behind pain that keeps coming back. And my ADHD brain is annoyingly good at refusing the lazy answer. I will keep pulling the thread until we find what’s actually driving the problem. . So yeah, ADHD can be a pain in the ass for admin and life stuff. But in the treatment room? That hyperfocus looks like thorough assessment, pattern recognition, and not letting you settle for “good enough” care when your body is clearly saying otherwise. . The trauma and CPTSD probably has something to do with my level of empathy and why I care so much..so, I guess…gotta give credit, where credit is due🤷♀️😅😂 . If you’ve been in pain 6+ months and you’re tired of being told to stretch, strengthen, and hope…comment ARM and I’ll tell you what I look for first in a potential ARM case. . #westerncolorado #grandjunction #colorado #chronicpain #adhdButton -
![Hot take: if your pain has been around for years, your body has built an entire strategy around it.
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ARM isn’t about forcing change. It’s about creating enough safety + mobility that your system can let go of the next layer.
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That’s why we reassess. That’s why we follow the pattern. That’s why it works better than chasing symptoms.
.
DM UNLAYER if you want help figuring out whether ARM is the right next step for you (and what we’d start with).
.
#westerncolorado #grandjunction #bodywork #chronicpain #adhesionreleasemethods]()
Hot take: if your pain has been around for years, your body has built an entire strategy around it. . ARM isn’t about forcing change. It’s about creating enough safety + mobility that your system can let go of the next layer. . That’s why we reassess. That’s why we follow the pattern. That’s why it works better than chasing symptoms. . DM UNLAYER if you want help figuring out whether ARM is the right next step for you (and what we’d start with). . #westerncolorado #grandjunction #bodywork #chronicpain #adhesionreleasemethodsButton -
![I’m so sick of the chronic pain industry selling people the fantasy version of getting better.
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The fantasy is: one adjustment, one massage, one stretch routine, one gadget, one “alignment”…and suddenly your body is fixed.
.
And when it doesn’t work (because it usually doesn’t), you assume you are the problem. That you’re “too tight,” “too weak,” “too inflamed,” “too stressed,” “too broken” - and that in order to even function, you’ll need to do weekly adjustments/massage/PT/Dry needling/TENS/accupuncrure/etc for the rest of forever.
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Wrong.
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Most chronic pain doesn’t stick around because you haven’t found the right stretch. It sticks around because nobody has identified the actual driver - the ADHESION patterns + compensation patterns that keep yanking on your nervous system and joints like a bad rigging job.
.
That’s why we use ARM (@adhesionreleasemethods) at The Middle Wellness. Not because it’s trendy. Not because it’s a magic wand. But because it gives us a way to assess what’s actually restricted, what’s overworking, what’s not moving, and what your body has been paying for every day you’ve been “managing” symptoms. And gives us a clear path to creating lasting change in the body. The number of our previous massage clients that were coming in for maintenance massage care every 2-4 weeks who are now coming in once every 2-4 months for maintenance since we fully transitioned to ARM in January is INSANE. Good for treatment and clients, bad for business??
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Here’s the part nobody wants to say out loud:
Relief is easy to sell. Results require honesty, commitment, a plan, and a precise technique that can address what many modalities are missing - ADHESION.
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And sometimes that plan is unsexy. Sometimes it’s uncomfortable. Sometimes it’s realizing the thing you’ve been told for years (“just stretch it”) has been keeping you stuck.
.
If you’re done collecting temporary fixes or a forever maintenance routine and you want a real assessment + a real strategy, comment ARM and I’ll tell you the next step to book a consultation.
.
#westerncolorado #grandjunction #chronicpain #adhesionreleasemet]()
I’m so sick of the chronic pain industry selling people the fantasy version of getting better. . The fantasy is: one adjustment, one massage, one stretch routine, one gadget, one “alignment”…and suddenly your body is fixed. . And when it doesn’t work (because it usually doesn’t), you assume you are the problem. That you’re “too tight,” “too weak,” “too inflamed,” “too stressed,” “too broken” - and that in order to even function, you’ll need to do weekly adjustments/massage/PT/Dry needling/TENS/accupuncrure/etc for the rest of forever. . Wrong. . Most chronic pain doesn’t stick around because you haven’t found the right stretch. It sticks around because nobody has identified the actual driver - the ADHESION patterns + compensation patterns that keep yanking on your nervous system and joints like a bad rigging job. . That’s why we use ARM (@adhesionreleasemethods) at The Middle Wellness. Not because it’s trendy. Not because it’s a magic wand. But because it gives us a way to assess what’s actually restricted, what’s overworking, what’s not moving, and what your body has been paying for every day you’ve been “managing” symptoms. And gives us a clear path to creating lasting change in the body. The number of our previous massage clients that were coming in for maintenance massage care every 2-4 weeks who are now coming in once every 2-4 months for maintenance since we fully transitioned to ARM in January is INSANE. Good for treatment and clients, bad for business😜😂 . Here’s the part nobody wants to say out loud: Relief is easy to sell. Results require honesty, commitment, a plan, and a precise technique that can address what many modalities are missing - ADHESION. . And sometimes that plan is unsexy. Sometimes it’s uncomfortable. Sometimes it’s realizing the thing you’ve been told for years (“just stretch it”) has been keeping you stuck. . If you’re done collecting temporary fixes or a forever maintenance routine and you want a real assessment + a real strategy, comment ARM and I’ll tell you the next step to book a consultation. . #westerncolorado #grandjunction #chronicpain #adhesionreleasemetButton -
![If you’re used to quick-fix care, unlayering can feel confusing at first.
.
Because the win isn’t always “100% gone.”
Sometimes the win is: the pain stops screaming in the same place…and the real pattern finally becomes obvious.
.
That’s what ARM does well: it helps us stop guessing and start following the chain.
.
Comment STACK if you want the “what to expect after session 1–3” breakdown.
.
#westerncolorado #grandjunction #chronicpain #afhesionreleasemethods #bodywork]()
If you’re used to quick-fix care, unlayering can feel confusing at first. . Because the win isn’t always “100% gone.” Sometimes the win is: the pain stops screaming in the same place…and the real pattern finally becomes obvious. . That’s what ARM does well: it helps us stop guessing and start following the chain. . Comment STACK if you want the “what to expect after session 1–3” breakdown. . #westerncolorado #grandjunction #chronicpain #afhesionreleasemethods #bodyworkButton
Real answers, no more guessing.
