The “Secret Weapon” Against Back Pain.

From NPR, on creating a “back resilience plan,” using activity, stress reduction, regular sleep:

I had to resort to my secret weapon: I showed her an 11-minute educational video created by Dr. Mike Evans of Toronto.

You may be familiar with Evans’ work, even if you’ve never heard of him. He’s the man behind the famous “23 1/2 Hours” whiteboard video that says the single-best move for health is being active for a half-hour or so a day. The video became a viral Internet sensation, racking up millions of page views, and even a shoutout on the hit TV show Orange Is the New Black.

… Evans points out that the most common mistake with low back pain is to stop being active. The other common problem is worrying that the pain will never get better.

Evans, who is 50, teaches us that back pain is something we’re all vulnerable to and for which it makes sense to have a coping strategy ready.

Has Evans, who still plays hockey, ever had back pain? “I’m a member of the 90 percent club,” he affirmed, meaning that like the vast majority of us, he’s both had back pain and that it has improved on its own.

Fortunately for my patient, she wound up in the same club. At her next visit, she smiled and reminded me of the video’s punch line: “Movement is medicine.”

Read more here at NPR, and watch the awesome youtube video by Dr. Mike Evans! Movement is medicine!



Hi, I’m Aries — I’m a licensed massage therapist and I work here in Washington, DC, predominantly at Freed Bodyworks. This is a collection of my thoughts on health, fitness, pain management, injuries, stress management and self-care strategies.

I see most clients in relation to chronic pain and athletic injuries, including issues such as shoulder injuries, headaches, TMJ, carpal tunnel, low back pain, neck pain, and restricted movement. I also appreciate working with clients to foster relaxation and assist in stress management. I use deep tissue techniques (and “Swedish” techniques) to decrease pain, increase movement, and help people feel more at ease in their bodies. I am in the process of getting my personal trainer certification so I can understand more about exercise physiology, stretching, and fitness.

As a massage therapist, I seek to create a safe, non-judgemental space for all people to receive bodywork. I welcome people of all body types, races, ability, ages, ethnicities, sexualities and gender identities. There are many reasons to seek massage, and I look forwards to creating massages that fit your needs and your body.

You can book a session online here (even for a same-day appointment) to find a time that fits your schedule. For more information, you can call or text me (202) 670-3886, or shoot me an email at aries [at] freedbodyworks [dot] com.