Movement is Medicine

Last week, I experienced something that reinforced what I've learned through decades of both personal experience and working with clients. It started with that familiar sensation - a twinge in my lower back that quickly escalated into intense pain. As I lay on my heating pad, unable to continue my day's tasks, pain level at a 7 out of 10, I heard that quiet voice of wisdom: "Movement is medicine."

After 25 years as a massage therapist and now as a personal trainer, I've watched countless clients navigate their own healing journeys. This experience has taught me what I needed to do, even though every instinct was screaming to stay still. I got up and started moving.

Here's what happened: I went for a slow, intentional walk. Not for cardio, not for calorie burn, but for healing. Following the walk, I spent time doing mobility work and stretching, paying special attention to my hip flexors and deep core muscles - areas that often contribute to lower back pain. The result? Complete pain relief after about two hours of mindful movement.

Now, I recognize the privilege in being able to pause my day for two hours of self-care. Not everyone has this luxury, and I'm deeply grateful for the ability to prioritize movement when my body needs it. But this experience reinforces a truth I've observed throughout my career: our bodies have an incredible capacity to heal themselves through movement.

And this wasn't my first experience with this truth. As someone who challenges my body's limits and embraces an active lifestyle, I've navigated numerous physical setbacks - from significant shoulder injuries and foot pain, sciatica, and years of chronic neck pain with associated headaches and migraines. Through these experiences, I've experimented with different approaches to healing: complete rest versus mindful movement. Time and again, I've discovered that movement - never pushing into pain, but rather exploring its edges with curiosity - consistently led to faster recovery. Each experience has deepened my understanding of how our bodies heal.

This moment embodied everything I've learned about healing through my decades of work with the human body. My journey began at 18, working as a physical therapy aide under an incredible physical therapist who first opened my eyes to the healing power of movement. There, I witnessed firsthand how bodies heal: athletes returning to their sport, surgical patients recovering more quickly when they'd strengthened and prepared their bodies beforehand, and people of all ages rebuilding strength and mobility through careful, progressive movement.

That experience sparked my passion for understanding how bodies heal, leading me to massage school and eventually through various therapeutic environments. Working alongside chiropractors, surgeons, and specialists I learned how unique each person's healing journey can be - how two people with similar injuries might require completely different approaches to recovery. I discovered how interconnected our bodies are, how an injury in the leg can manifest in hip or back pain, how emotional stress can create physical tension and pain.

Over the years, my practice has evolved to embrace this whole-body understanding of healing. While I still love providing therapeutic massage for specific issues like migraine relief or sciatic discomfort, I've discovered the profound impact of working with the body's energy and nervous system. There's something magical about helping a woman sink into that twilight sleep state of deep relaxation, where her body can truly begin to heal itself.

But through all of these experiences, one truth has remained constant: while massage can facilitate healing and provide relief, the most profound and lasting healing comes through movement - and this healing lies within our own power. This understanding led me to become a personal trainer, wanting to help women discover and trust their body's natural ability to heal through movement.

Think of it as a pyramid of movement needs. At the foundation, we need the ability to move freely without pain - this is where mobility work, gentle stretching, and mindful walking come in. These movements help us maintain healthy joints, reduce discomfort, and keep our bodies functioning smoothly in daily life. This was exactly what my body needed during that recent bout of back pain.

The next level involves developing stability and control - learning to move with proper form and balance. This might include practices like yoga, pilates, or balance training. These movements help prevent injury and prepare our bodies for more challenging activities.

But here's what many women don't realize: while all movement is beneficial, strength training becomes a crucial component of long-term health. This isn't about lifting heavy weights just for the sake of it - it's about building and maintaining the strength we need to stay independent and capable as we age.

I often hear women express fear about starting strength training - fear of injury, fear of doing it wrong, fear of 'getting bulky.' But here's the truth: what we should really fear is what happens if we don't prioritize building and maintaining strength. The real risk isn't in starting - it's in waiting.

The beauty of movement lies in finding what works for you. You might start by wearing a weighted vest while doing household chores, taking a short walk around your block, or trying gentle stretches during TV commercials. The key isn't where you start - it's that you start. Every step forward, no matter how small, is progress.

I want to acknowledge something important: when I talk about movement as medicine, I'm deeply aware that this advice comes from a place of privilege. There are many people living with chronic conditions and disabilities that create very real limitations, discomfort, frustration, and suffering. This post isn't meant to minimize those experiences or suggest that everyone can move in the same ways. Rather, it's an invitation to explore what movement means for you, within your own capabilities and circumstances.

Here's the hard truth: there is no magic pill. No perfect treatment. No life completely free of discomfort. What I've learned through my own healing journey, and what I've observed in countless clients, is that sustainable healing requires consistency in movement, patience with the process, and a willingness to listen to your body. Some days will be better than others. That's not just okay - it's part of the journey.

Through my decades of working with women's bodies - first as a physical therapy aide, then through various therapeutic massage environments, and now as a personal trainer - I've seen again and again how proper guidance can make movement more accessible and effective. I'm excited to share that I'm now offering personalized workout videos, designed to help more women transform their movement practice. Drawing from my 25 years of experience working with the body, these videos are tailored to meet you exactly where you are, whether you're taking your first steps into movement or you're a seasoned athlete. My mission is to empower women to feel strong, capable, and confident in their bodies.

This work continues to remind me that our bodies speak to us constantly. Just like that morning on my heating pad, these messages come sometimes in whispers, sometimes in shouts. The key isn't in silencing these messages, but in learning to respond with wisdom and care. Movement isn't just exercise - it's a conversation with our bodies, one that awakens our innate capacity for strength, healing, and well-being.

I want to close by expressing my deepest gratitude to the women who have trusted me with their healing journeys over the years. It has been an incredible honor to witness your strength, resilience, and growth. Each of you has taught me something valuable about the healing power of movement, and you inspire me daily to continue growing and learning so I can better serve our community. Thank you for allowing me to be part of your journey toward stronger, more empowered, and more peaceful lives.