Natural Pain Therapy & Myofascial Release LLC.

01/01/2026

Our latest news

1. Happy New Year!! If you need to get in to see me but are having trouble finding a spot remember you can get on my waitlist through square booking and you will get an immediate alert when a spot opens up. You can also let met know and I can add you to my waitlist, but square will likely be faster.

2. The monthly Fibromyalgia Resourse Group will be meeting January 14th at 6pm at the Natural Pain Therapy Clinic 7820 Wakeley Plaza. It has been a great success thus far with those attending getting very useful information. If you or someone you know would like to attend let the group leader Shanna Mathia know at slmathia@gmail.com or let me know if you plan to come.
3. Amy with Believe, Breathe, Be continues to accept clients for meditation and mindfulness training as well as Quantum Human Design ™. To learn more and/or to schedule with her click on the link below. It is VERY important to heal your mind along with your body!
4. As always I would love your reviews on google. It only takes a second and would help me out a lot. Here is the link: share.google/10OeI1g2roeJO6O8X

How to Make A Habit Stick

Since January is the month of New Years Resolutions I thought it may be good to talk about habits! I know that most of us don’t even think about the impact that our daily habits have on our lives. Things that we do every day without even thinking about it help to keep us healthy and alive. From washing our bodies to brushing our teeth to eating our breakfast. We don’t even think about doing these things, often they just happen. That is because they are habits that we have formed that we complete every day about the same time each day and we are in a sense on auto pilot.
What is difficult though is breaking habits or starting new ones especially if you are older and are set in your ways. For instance adding in exercise and stretching to your daily habits may seem very difficult at least at first. According to BJ Fogg in his book Tiny Habits, the most important thing about making new habits or breaking old ones is looking at our motivation to complete them as well as our ability to achieve them.
Motivation Versus Ease of Task
If we make goals and habits too hard and we don’t have the motivation to complete them they most likely will not become habits. For example if you decide you are going to work out super hard every morning at 5:30, but you hate mornings and hate exercise you probably are not going to be motivated to get up and work your heart out 😉 So a better way would be to either do you exercise at a time when you are more motivated or do a smaller amount of exercise at least to begin with. Even starting with getting out of bed and doing 10 to 15 minutes of stretching is a good start. In this example you may not be motivated to get out of bed but the task that you have at hand is simple and easy to achieve So you are more likely to do it. As you get used to that routine of getting out of bed and doing 10 to 15 minutes of stretching you can gradually add 5-10 minutes to the time Until you reach your desired goal.
On the other hand if you want to break a bad habit like eating crappy food it is best to make it harder to get. So for example you are very motivated to eat all of the Oreo cookies in your cabinet when you get home from a stressful day of work. In order to stop this bad habit you need to make it harder to get those Oreo cookies. So don’t buy them or have them at home available for you to eat.
Something that I really liked about Fogg’s book was that he said you shouldn’t blame yourself. Instead of beating yourself up over messing up because you couldn’t do the crazy exercise in the morning or stop yourself from eating the Oreos you need to look at why it’s happening and the motivation and ease of the habit. The problem is the process and not you. You are just naturally doing what is the easiest for you.
Prompts
One other important key factor with forming habits is you need to have prompts. So if you want to start a new habit you should do it directly after or during a task that you are already doing daily. That task is a prompt for you to start the new habit. On the other hand if you want to stop a bad habit you need to take away the prompts. He gives the example of wanting to stop scrolling on your phone right when you get up in the morning. Instead of the alarm on your phone being the prompt to pick up the phone and start looking at Facebook, put your phone outside of the room. Get an old fashion alarm clock that does not have your phone attached to it :-) problem solved!

So I challenge you to think about one habit that you want to start and one you want to stop. Now look at the motivation and ability behind each and tweak each to make it happen or stop it. I also suggest reading the book Tiny Habits. As a bonus he puts in simple habits for different areas of your life. Like motivating and uplifting yourself by giving a fist pump and saying “yes” to yourself. Makes me smile every time I think of it 😂 Good Luck!!

Self-Care is One Habit You Could Add 😉
As all of you should know it is VERY important that you do your “homework” in between sessions. The fascia will want to go back into the positions that it is used to so it is key that you do the stretches and exercises to keep the fascia loose which means maintaining /increasing circulation to the area. How do you do that?

1. Self MFR- placing yoga balls to tight/tender areas and holding for at least 2 minutes until you feel the ball sink in the tissue
2. Exercises- you will also need to strengthen areas that are weak. Depending on where those areas are, certain muscle groups will need to be targeted. I will help you determine where those areas are
3. Stretches- In addition to self MFR to tight areas, you will also need to complete stretches to loosen those areas. Remember stretches need to be held for at least 2 minutes. Never force a stretch. Go to resistance and lean in/hold. Follow the stretch as it releases
4. Heat- heat packs, hot tubs, saunas. Heat will increase the circulation to the area which is what we need to flush out the toxins. It also assists in relaxing the tissues. It may work well to heat up an area prior to self MFR and stretching.
5. Relaxation- meditation, exercises, breathing techniques. When we are tense from stress so are our tissues tense and tight. Find what relaxes you and do it regularly!

It is also very important that you try and find the causes of the tightness/imbalances and address them
Positions that you get into at work or rest may be a source of pain especially if you are in one position the majority of the time. Your body will build up tissues to support those positions causing tightness when switching from that position. You may need to rearrange your work station. It it is important to try and move throughout the day as much as you are able. When stretching think about moving into the opposite position you are in the majority of the time and stretching in that position.
Nutrition is Imoprtant (water or food). Make sure you are drinking plenty of water (1/2 your body weight in ounces) electrolytes if needed. Avoid inflammatory foods (sugar, processed foods, foods you are sensitive to) Consider a food sensitivity test.
Sleep habits- Get 7-8 hours of sleep at night. Make sure you are sleeping with spine in neutral position. Build your “nest” of pillows to support you in that position. Make sure your bed is supportive. If it is too soft/old it may be causing you pain
Exercise habits- make sure you are exercising ALL of your fascia. Don’t just do linear movements like treadmills or bikes. Switch it up frequently…cardio, Pilates, yoga, weights…using different muscle groups. Move all day if possible.

A fellow practitioner of mine here in omaha teaches Self myofasical release classes where you can learn how to effectively stretch all areas of your body. I highly recommend taking these classes especially if you are someone who has several tight/problem areas. Here is the link: mayerwellness.offeringtree.com/pages/schedule/workshops

Click here for an update from Natural Pain Therapy & Myofascial Release LLC!

11/29/2025

Our latest news

1. Happy Holidays to all of you! I want you to know how much I appreciate you. If you have an appointment scheduled for December you will be getting a small gift from me!

2. If you are having trouble figuring out what to give your friends and family, consider giving them the gift of pain relief! I do have gift cards. Click on the e-gift card link below or I do have paper gift cards in the office.
3. As I continue to be very busy, I suggest getting on my waitlist on my booking site, Square. You can also shoot me a text or call, however, I may not be able to get to it right away and Square will automatically send you a message when a spot comes available.
4. As always I would love your reviews on google. It only takes a second and really helps me out. Here is the link: https://g.page/r/CakUXCVCB-JxEAE/review (https://share.google/ktVqIAnxt4S2JzTMp)
5. Amy continues to accept new clients for mindfulness and Quantum Human Design™ Click on Believe Breathe Be below for more information and to schedule. It is just as important to heal the mind as the body!
6. The second Fibromyalgia Resource Group, led by Shanna Mathia, will be December 10th at 6pm at the office 7820 Wakeley plaza. If you or someone you know has fibromyalgia this is a great opportunity to meet with others to get some great information to make life a bit easier. Sign up with Shanna @ slmathia@gmail.com or let me know if you plan to come.

Holiday Anxiety??

A great book to check out is Anxiety Rx written by Russell Kennedy, MD. He himself suffered from extreme anxiety throughout his life until finding the root cause stemmed from his childhood and growing up with a bipolar father who was very unpredictable. At the age of 12 he had to become too old too soon as his father was not reliable and his mom was too busy working and trying to hold the family together.
In his book Russell highlights that the main reasons for chronic anxiety are due to alarm felt in the body as a result of background alarm ( childhood traumas). Stacked on top of the foreground alarm(actual current events causing stress). When we are stressed our body’s react to protect us by activating the sympathetic nervous system. When this system is activated the following happens in our bodies. Heart rate increases, respiratory rate increases, muscles tense, and digestion slows. Basically all body functions are affected to prepare us to fight, flee, or freeze. In “normal” functioning the person only has foreground alarm and the body is able to quickly return to its prior state before the stressful event occurred, but when someone has background alarm they are constantly on alert. In these individuals they are constantly in fight or flight and these alarms/anxiety are stuck in the body. The mind tries to make sense of these feelings in the body by creating stories and worries to back the feelings which most of the time are not true. The alarm is fed and increased by these thoughts and a vicious cycle of chronic alarm/worry occurs.
Dr. Kennedy uses the acronym ALARMS to highlight the areas of childhood trauma that may be causing the background alarm.
A- Abuse- physical, emotional, s*xual
L- Loss- minor and major losses (losing a pet, favorite toy, death of a parent or sibling)
A- Abandonment- any sense of being abandoned or separated from our protectors
R-Rejection- rejected by peers or family, being bullied
M- Mature- forced to mature too early, need to “take care” of parents or siblings
S- Shame- anything a child perceives as shameful or embarrassing
Even if you never suffered from the extremes of these traumas you may suffer from background alarm especially if you are a more sensitive person.
So what is the key to stopping chronic anxiety/alarm?
Stopping chronic worry is not an easy task but it can be done. Worries our whole lives have been a source of protection that our egos have conjured up to alert us to the possibilities of what could happen. Over time these neural pathways have become ingrained in our brains and it will be difficult to change. You can stop it, but it will take time and effort to make new neural pathways.
Dr. Kennedy introduces the following guidelines.
Repeat your ABCs over and over again as often as you need to whenever worry pops up.
ABC’s of stopping Alarm
Awareness.- Learn to become aware of your fears and worries. Learn your triggers. Ask yourself "In this moment am I safe?" 99.9% of the time there is not a real threat to your survival. By realizing this in the moment you can begin to put your worries to rest. As soon as you start to worry move on to the B in the ABCs
Body and Breath- Find your alarm in the body. You need to become aware of this alarm in the body and focus on the feelings ( NOT the thoughts). The heart exerts an electrical field 5,000x stronger than the brain. To find your alarm, close your eyes and think about something especially fearful. Now focus on where you feel it in your body. Really think about it. Does it have a shape, a color, what does it feel like? Is it heavy or hollow? Now breathe into that pain, don't run from it or create stories around it. Put your hand on the area or on your chest, close your eyes, and take a few deep breaths into the pain. Embrace the pain.
Compassionate Connection- Embrace your inner child. Imagine sitting in front of yourself as a child in a particular fearful situation you had as a child. What would you say to that child? Imagine embracing that child and telling them they are ok. They survived. They did the best they could and they are ok now. Place your hand over your chest or the area of alarm in your body. Think about something you like about yourself or something you are grateful for. You also need to love all parts of yourself. When you reject yourself because of your anxiety or say to yourself “I don’t like myself” or “I blame myself”. You are truly at war with yourself as you are both the attacker and the attacked. The ego doesn’t know how to handle that because we are creating a separation which puts fuel in the anxiety fire. But when you connect to yourself the alarm goes away because by acknowledging your fears and loving yourself you are attending to yourself which turns off the ego because you take away its job of protection.
Once we are able to accept ourselves and love ourselves for who we are and can release the alarm in our bodies we can then allow the "rest and digest system" of our bodies, the parasympathetic system, to function as it should. This system slows breathing, heart rate, induces digestion, relaxes the muscles. This system has two parts: the ventral vagus nerve and the dorsal vagus nerve. When we are in this relaxed state we can then truly live and love and interact with others. Kennedy speaks a lot about the SES or (social engagement system). This is the ventral branch of the parasympathetic nervous system that allows us to interact with others which we need to get out of our anxious state. It is very hard to activate this branch when our sympathetic nervous systems have control over us. When you are trying to “protect” your life the last thing on your mind is to start a deep conversation or physical interaction with a loved one.
Our egos will try and hijack our peace any way possible even though they are only trying to protect us. Some ways they will trick us are by turning us against ourselves. Kennedy uses the acronym JABS
Judgement- we judge ourselves by saying we are unworthy, not acceptable to others
Abandon-we abandon our own needs for others
Blame-blame ourselves for problems
Shame-berate ourselves for embarrassing situations from our past, being bullied.
We need to thank our egos for trying to protect us, but let them know we can take if from here and go to the ABCs listed above
Besides practicing your ABCs every time an alarm arises. Here are some other suggestions Dr. Kennedy has
1. Yin Yoga, meditation, Tai Chi- this combines breathing, body, and mind connection.
2. Singing, Chanting, laughing, crying. - All of these stimulate the vagus nerve and release oxytocin which assists in relaxation
3. Love and Compassion- giving to yourself, pets, and others also induces the release of oxytocin.
3. Rhythmic breathing- Check your breathing. If your breath is short and shallow you are more than likely in an alarm state. By slowing the breathing, breathing deeply, and breathing continuously you can also decrease alarm by stimulating the vagus nerve.
4. Create Rituals- when you have rituals throughout the day you decrease the chaos in your world which decreases the alarm in your body.
5. Avoid Social Media- It causes distraction from real life and we need real connections to activate the social engagement system of our parasympathetic system to learn how to monitor stress.
6. Kennedy did not mention myofascial release in his book, but it too is a way to connect the mind and body and the assist in releasing the buried emotions and stored alarm from childhood traumas
Always remember faith over fear. When we have faith in ourselves and believe that we are truly able to love ourselves and care for our own needs and the needs of our inner child we can turn off the worries and fear and alert our ego that they are not needed. “Worry and faith can not coexist” Ego-based fear protection is only a prediction of the future and faith comes from inside of you and can never be taken away. You have the control and the ability to heal yourself!!

Click here for an update from Natural Pain Therapy & Myofascial Release LLC!

11/01/2025

Our latest news

1. The first Fibromyalgia resource group will be this coming Wednesday November 5th at 6pm at the office 7820 Wakeley Plaza. If you have Fibromyalgia or know someone who does this will be a great way to get information on how to live your best life and also help others like you. Remeber to sign up with Shanna @ slmathia@gmail.com or let me know if you plan to come.

2. As always I would love your reviews on google. It only takes a second and really helps me out. Here is the link g.page/r/CakUXCVCB-JxEAI/review
3. Sign up with Amy for meditation and mindfulness training and Quantum Human Design™ Taking care of your mind along with your body is extremely important! Book on the link below at Believe, Breathe, Be.
4. As I continue to be very busy... if you want to get in and can't find a spot you can get on my waitlist on square booking or shoot me a text or call. The square booking is automated and will likely let you know of an opening sooner than I can.

What Happens to Fascia When Hormones Decrease?

It seems that recently I have had many clients in peri menopause or menopause who have been suffering from increased pain and wondering if it is hormone related.
Hormone changes both in menopause and around the menstrual cycle can definitely affect the fascia. Estrogen, relaxin, and cortisol all directly affect the fascia’s composition, elasticity, and pain signaling.
Estrogen- There are estrogen receptors in fibroblasts which affect the production of collagen. Increased levels of estrogen cause increased type III collagen and decreased levels of estrogen cause the production of type I collagen. Type III collagen is more elastic and extensible and type I is stiff and rigid almost like scar tissue. The decrease in estrogen that occurs with menopause leads to type I collagen which in turn causes increased pain and possible risk for injury in certain areas. Some conditions include frozen shoulder, plantar fasciitis, knee pain, thumb pain, hip pain, and pelvic pain. Women who do still have a cycle or are pregnant will often have periods of increased estrogen which can increase injuries related to the laxity of the tissues like ligament tears and ACL injuries.
Relaxin- Helps to limit inflammation and fibrosis. Relaxin promotes extracellular matrix remodeling by decreasing collagen synthesis, breaking down certain collagen types and inhibiting inflammation. As this hormone decreases in menopause it adds to inflammation and increases collagen production which in turn leads to pain.
Cortisol- Along with dealing with body changes many middle aged women also have other stressors including dealing with children, aging, parents, work, and financial struggles all of which contribute to increased stress. Increased stress leads to more cortisol production. Not only do women have increased cortisol due to stress, cortisol also increases during menopause because when the estrogen and progesterone decline your body it is not able to regulate the cortisol. This is due in part to the fact that cortisol shares the same receptors. When progesterone decreases there are more receptors open for cortisol so it increases significantly. In addition estrogen keeps down production of cortisol which also adds to this increase. Cortisol increases inflammation in the fascia causing increased rigidity and pain. Increased cortisol can mean weight gain, poor sleep, brain fog, pain and fatigue.
Androgens- A decrease in testosterone also often occurs with menopause. This too can limit collagen as testosterone works to decrease the amount of collagen degradation. (This is why older men also have increased stiffness and pain)
So what can I do about it?
1.Consider hormone replacement therapy or take a DEHA supplement (s*x hormone precursor). It should be personalized and closely monitored by a medical professional.
2.Treat yourself regularly with self myofascial release, heat, stretching, and relaxation. All of these improve circulation and help to keep the tissues lubricated which will decrease pain as well as risk for injury.
3. Maintain a healthy diet. Especially decreasing sugar intake. The decrease in estrogen and increase in cortisol already increase inflammation and sugar just adds to that inflammation. Decreased estrogen and progesterone make the cells less sensitive to insulin. This makes it difficult for the body to regulate sugar intake.

Eat these 15 foods that assist in hormone production: Avocados, flaxseeds, chia seeds,leafy greens, broccoli, quina, berries, nuts, lentils, yogurt, salmon, eggs, seaweed, pomegranate, dark chocolate

4.Get regular MFR treatment. How Myofascial Release Helps!
Rehydration and Improved Glide: The sustained pressure and movement applied during MFR stimulate fasciacytes to produce more hyaluronan, which increases the fluid content and lubricates the fascial layers. This restores the smooth "gliding" motion essential for pain-free movement.
Collagen Remodeling: MFR stimulates fibroblasts to realign collagen fibers and can encourage a shift towards a more pliable tissue structure, helping to restore elasticity.
Breaking Adhesions: The shearing effect of MFR pressure helps to physically break apart adhesions or "knots" where the fascia has become bound down or thickened.
Enhanced Circulation: MFR improves blood flow and lymphatic drainage to the affected areas, which supports tissue healing and reduces inflammation.
Neuromuscular Regulation: The gentle pressure and stretching stimulate mechanoreceptors (sensory nerve endings) within the fascia, which can calm the nervous system (shifting from "fight-or-flight" to "rest-and-digest") and reduce muscle guarding and pain perception.
By addressing both the physical and neurological aspects of fascial stiffness, myofascial release helps the body adjust to hormonal changes, leading to improved mobility, reduced chronic pain, and greater comfort during menopause.

Click here for an update from Natural Pain Therapy & Myofascial Release LLC!

09/29/2025

09/28/2025

Our latest news

1. Remember prices are increasing $10/hour so get your 4 sessions at the current rate booked by October 1st😉. You can always move them around if you need to!

2. As I continue to be very busy you may want to get on my online waitlist through square booking. You can shoot me a text or email as well, but the square list will automatically send you a message when there is an opening and I may not get to it right away.
3. Shanna Mathia will be leading a fibromyalgia group out of my office space starting in November. We are still trying to figure out recurring dates and times, but the first one will be November 5th at 6pm. Shanna has fibromyalgia herself and has a lot of information to share . I will be there too and believe that this will be a great opportunity for my clients with fibromyalgia to get great info and share what has and hasn't worked for them in fibromyalgia treatment! Participants don't have to be a client of mine to attend. For questions and to RSVP if you can come please email Shanna @ slmathia@gmail.com
4. Book your next session with Amy for QHD™ and/or mindfulness training. Just clink on the Believe Breathe Be link below
5. As always I would love your reviews on google. It only takes a second and helps me out a lot. Here is the link. g.page/r/CakUXCVCB-JxEAI/review

Highlight on Fibromyalgia

What is Fibromyalgia?
If you have pain/aching in several parts of your body (key areas in the picture above), trouble sleeping, and fatigue you may have fibromyalgia!

Fibromyalgia is more common than you think. It affects an estimated 4 million people in the US, but likely more as many don’t seek treatment. Fibromyalgia is often misunderstood as it mimics other conditions such as lupus, MS, RA, polymyalgia rheumatica, thyroid disease, type 2 diabetes, anemia and chronic fatigue syndrome. However, the hallmark sign of fibromyalgia is soreness all over in the muscles especially in certain trigger point areas. Fatigue and difficulty sleeping often occur as well. Some other common symptoms are brain fog, depression, anxiety, muscle twitches, digestive issues (constipation, diarrhea), jaw and facial pain, headaches and migraines, and increased sensitivity. Often these patients are made to feel that the pain is not real and only in their heads, however, the pain is real and can affect every aspect of daily life.

Who is at Risk for Fibromyalgia?
It has been found that women are more likely to suffer from fibromyalgia. Women are 2x more likely to have fibromyalgia possibly related to the hormones related to pregnancy, menstruation, and menopause. Those who have had past emotional trauma may also be more at risk. This could be childhood trauma or an experience later in life that caused PTSD. Individuals who are more sensitive/empathetic to their surroundings may have an increased risk of having fibromyalgia.

What Causes Fibromyalgia?
Although it is hard to define a cause of fibromyalgia, it is often associated with the body's overreaction or misinterpretation of pain sensors. The most common triggers seem to be stress, tension, and infections. Some other factors that set it off or cause "flare ups" are childhood traumas or PTSD triggers, diet changes, weather changes, illness, and new meds or treatments

What are the Main Treatments of Fibromyalgia?
There is no cure for fibromyalgia and until recently there was not a lot of research on the diagnosis. Often clients were tossed around to various specialties and physicians without finding any real answers. They are often made to feel that the illness is all in their heads which may exacerbate the condition even more.

Some treatments that may be helpful include…
Rest (relaxation and sleep)- regular gentle exercise in nature, meditation, soothing habits minimize stimuli
Repair (digestion and fascia)- minimal to no gluten, good protein, less sugar, supplements for Inflammation. Myofascial release treatments and self care
Rebalance (addressing energy production,inflammation, hormones, and mood) SNRI (like duloxetine) which blocks pain signals to the brain, CBD
Reduce (remaining fatigue, fibrofog, and pain hypersensitivity) light therapy box to boost mood in winter, water with seasalt to boost hydration

How Can Myofascial Release Help?
MFR Can release the tension in the connective tissue throughout the body that is causing restriction and pain. When the tissues are able to glide freely the pain subsides and with decreased tension and pain more normal sleeping patterns can return and fatigue can be reduced.

Why is There an Increase in Autoimmune Diseases?
Autoimmune diseases are on the rise in the US today. Studies show that 8% of the population is affected by autoimmune diseases and it is on the rise. There has been a rise in antinuclear antibodies (ANA) which are the proteins that occur in autoimmune diseases like lupus, scleroderma, etc…ANA initiates the inflammatory response that harms the body's healthy cells which can cause autoimmune disease. These individuals have trouble regulating the inflammation and it goes out of control progressing to autoimmune disease. It is alarming that an age group with exponential growth of ANA is adolescents between the age of 12-19 years!
So why the increase? Although genetics does play a part in getting these diseases, research is showing that environmental factors may play a big part, in up to 70 percent of autoimmune diseases. Some of these factors include pollutants, medications, dietary components, viral infections, and stress. Microplastics in the food we eat and air we breathe could also be a factor in this rise of autoimmune diseases. Research says adults take in 883 microplastic particles per day. This plastics stick to the mucus layer of the intestines where they interact with the layer that protects the body from the outside world which may trigger inflammation as the body attempts to protect itself.

How to Prevent It or Decrease Flairups?
Healthy Diet- Avoid additives in food, chemicals, eat organic and natural, limit added sugars
Reduce Stress- Mindfulness and meditation, spending time in nature, breathwork, exercise, myofascial release
Limit Medications- When able, find natural solutions to medications, diet and stress reduction may limit need for medications.
Reduce Air Pollution exposure- Avoid highly polluted areas, stay indoors when pollution is high, do your part in reducing air pollution.

If you or someone you know has fibromyalgia syndrome or another autoimmune disease this is causing them pain please contact me by phone or text. (402-957-2376) or check out my website for more information and booking naturalpaintherapyllc.com (http://www.naturalpaintherapyllc.com)

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