How often should I get massage?

I get a lot of great questions from my clients about what their particular treatment plan should look like.  It is a wonderful part of the job that I get to sit with an individual, look at their life, stresses, pains and goals and help them create a plan that will improve their overall well-being.One of the questions I get all the time is: “How often should I get a massage and what type of massage should I choose?”  The answer is very individualized but I do have some general guidelines that I work with when helping a client choose a treatment plan that will work best for them.

How often should I get massage?

There are many factors that can effect how often you should get a massage.  The best way to decide is to have a discussion with your massage therapist. They will be able to give you recommendations based on your lifestyle, injuries and health care goals.  The way you incorporate massage into your wellness plan is a personal choice and in the end you know what is best for you!

  • 1 massage per week or more depending on your injury and other types of therapies you have included in your health care plan if you are recovering from a recent injury.

  • 2 massages per month or more depending on how much lasting relief you get from each massage if you have a chronic issue that is causing you pain.

  • 1 massage per month or more depending on your situation for maintenance and injury prevention.

It is always important to remember that it may have been years of bad posture, habits or other repetitive actions that have lead to your current issue which means it most likely won’t be a simple fix.  Regular body work and self care is essential for creating lasting change in your health!

What type of massage should I receive

The answer to this question also has many variables and is very dependent on each individuals needs.  It is always good to discuss your desired goals with your therapist and to revisit them each time you have a massage appointment.  Here is a short description of two common types of massage that you might choose from:

  • Swedish/Relaxation massage – This is the most common type and uses five styles of long, flowing strokes to reduce stress and pain in the body.  Swedish massage is great for nearly everything, including  stress and pain relief, injury recovery, prevention and so much more!

  • Deep Tissue massage – Deep tissue massage is a focus on the deeper layers of muscle as well as the connective tissue and is typically slow, deliberate and focused work.  Deep tissue massage can be great for treating injuries, chronic pain, range of motion restrictions and many other issues.

A common myth about deep tissue massage is that it must be painful in order to be effective.  Deep tissue massage may be slightly painful on occasion as your therapist works through adhesion and resistant tissue but this is not always the case.  In fact working too deeply too quickly and causing excessive pain can do way more damage than good by causing stress and trauma to your already tight muscles and fascia. You may even choose to begin your treatment plan with Swedish massage until the superficial tissue has relaxed enough to have effective results from deep tissue work. Keep in mind that your massage therapist is always trying to work with your body to promote healing.

how often should I get a massage


How long should my massage be?

You can typically choose from 30/60/90 minutes of massage (and often more).

  • A 30 minute focus massage might be great for you if you have one specific area that you are focusing on such as low back, neck, foot or wrist.  You might consider several weeks of short sessions on one particular area to reach a desired goal.

  • A 60 minute session is great for; full body relaxation, some focus work on a particular area combined with some relaxation work, or it can also be great for a combination of focus work on two different areas of the body.

  • 90 minute massage treatments are wonderful for; extended relaxation work, focus on one area of the body combined with full body relaxation, or focus work on more than one area combined with light relaxation work.  The combinations are endless!  Just keep in mind that you should book enough time in your treatment to accomplish small goals (ie. you have slightly more range of motion in your bound up shoulder) and work toward your greater goal (ie. you have full range of motion in your shoulder).

Have more questions about massage?  Add them to the comments and we will do our best to cover them in our weekly blog posts! Thank you for reading and have a great week.





Acupuncture for stress relief

acupuncture for stress relief

Acupuncture is an ancient healing practice that is good for more things than I can count.  Have you thought about getting Acupuncture for stress relief?  If not here are a few great reasons why you should:

  • Stress is really bad for your health and according to a recent study Acupuncture lowered stress hormones in participants after receiving treatments for 10 consecutive days.  The Huffington Post wrote an article on this study if you would like to learn more.

  • This isn’t to say that you have to commit to 10 days in a row, another study shows that you can begin to see results after only a few sessions.  In Chinese medicine Acupuncture is used to balance the flow of Qi in the body, in western medicine terms you can think of this like homeostasis.  Acupuncturists are helping to stimulate your body’s natural healing abilities, keeping in mind that your body is always seeking its natural state of balance or homeostasis.

  • According to Dr. Daniel Hsu, DAOM (Doctor of Acupuncture and Oriental Medicine):  Acupuncturists insert each needle half a millimeter away from a nerve, Dr. Hsu explains. Depending on where the needles go, acupuncture can cause the nervous system to produce painkilling chemicals, jump-start the body’s natural ability to heal itself, or stimulate the part of the brain that controls emotions, including anxiety. All of these results, Hsu adds, can help people feel more balanced and treat a variety of illnesses. -quoted directly from’s article on Acupuncture and Anxiety read more here.

What else is Acupuncture good for?  It depends on the situation and the person but I can personally say that I have used it for everything from eczema to arm pain to good old fashion stress and it has been a very effective form of treatment!  Not to mention that I always feel so relaxed after a session.  If you haven’t tried it yet you should:) If a fear of needles is what is preventing you then try out these tips:  Take a friend with you, talk to your Acupuncturist-they usually have some tricks up their sleeve to keep things calm and gentle, close your eyes and remember these are pretty tiny needles.  Trust me, it will be worth facing your fears!

Book your acupuncture appointment online now!

Should I get a massage?

should I get massage?

Have you ever thought to yourself “Should I get a massage?” If so then this post is for you!

If you are experiencing any of the following issues then massage is definitely right for you:

  • First and most important is that you enjoy being touched and find it comforting

  • If you have a serious medical condition or specific concern surrounding massage you should get clearance from your doctor before making an appointment

  • You live a high stress lifestyle and have limited time for yourself-massage can be a great way to reward yourself for working so hard and can help you feel renewed after giving so much to your job/family/friends/business etc…

  • You experience chronic pain-often times people believe they have to live with pain but this is not always the case!  Regular massage treatments can help relieve or at the very least lessen chronic pain cycles.

  • You have tension headaches-massage can help loosen the muscles of the head neck and jaw to help you find release from the tension that causes headaches

  • You have a difficult time relaxing or shutting off your mind-massage, especially certain types of massage such as Thai and hot stone can be very effective in helping you wind down and find inner peace.

  • You are prone to injury involving pulled muscles and tears-massage truly can help unravel those long time patters of muscle tightness that eventually leads to injury.  It is no magic pill but with regular treatments and a good self care routine you will find that you can become more balanced.

These are just a few of the reasons massage might be a good fit for you!  If you have questions about your particular situation please feel free to drop me a line via email at  I will look forward to hearing from you!  Ready to book?  Head to our online booking site and set your appointment today:  Written on the Body Massage and Acupuncture Studio

3 ways to live a healthier and happier life in 2014

3 ways to live a healthier and happier life in 2014

I always slack a little on most of my routines (outside of hammock laying and beach going) through the Summer, we get such a short visit from the sun here in Portland that I feel justified in my laziness.  But It’s back to school time here in Oregon and I know that, like myself, many of you parents out there are ready to get back to the grind.  When the kids go back to school it becomes easier for us to get back on top of work, exercise, healthy eating habits and in general taking care of ourselves.  If you want to make a huge positive impact on your health and happiness you should try adding regular massage into your self care routine, you won’t believe what a difference it will make!  Still not sure?  Check out these great facts about the many ways regular massage can improve your overall well-being:

Find Relief from pain:

Millions of Americans suffer from pain and back pain seems to be the leader of the pack, in fact, low back pain is one of the most common reasons for missing work.   In fact, back pain is one of the most listed reasons for visits to the doctor’s office.  Treat low back pain with a combination of stretching, exercises and getting regular massage, acupuncture and/or chiropractic care.  It is important to remember that surgery or pharmaceuticals are not the only option for finding freedom from pain.  Many times with a little energy and regular self care you can live a happier and healthier life without the extra side effects that come with invasive surgery or drugs.healthier and happier life

Free yourself from Stress and Anxiety:

The world is always changing, moving more quickly, raising it’s expectations-heaping more and more onto our plates.  It is no wonder that many Americans are frequently suffering from bouts of depression, anxiety and insomnia.  Stress is a killer and if left unregulated it can cause all sorts of issues in the body.  Dr. Sheldon Cohen discovered in a 2012 study that “When under stress, cells of the immune system are unable to respond to hormonal control, and consequently, produce levels of inflammation that promote disease. Because inflammation plays a role in many diseases such as cardiovascular, asthma and autoimmune disorders, this model suggests why stress impacts them as well.”  Help yourself regulate stress hormones with massage.  Regular massage reduces the hormone cortisol in your body, and give the happiness inducing neurotransmitters serotonin and dopamine a boost.  Check out our buy 3 get 1 free massage packages and $55 monthly membership to get yourself on the path to freedom from stress today!

Look better, feel better and have more energy:

Speaking of stress, we all know it takes a toll on our energy levels as well as our appearance.  Weight gain or loss, dark bags under our eyes, dull skin and exhaustion are all common side effects of stress.  Massage can help these too by reducing stress levels and helping to boost your bodies natural healing abilities.  Massage also improves circulation and skin tone to promote that beautiful healthy glow we are all striving to achieve.    Learn more about the ways massage can help you feel and look better in this great article:  The amazing ways massage can help you look prettier

Living a healthier and happier life is contingent on a healthy routine including exercise, diet and self care.  Dedicate yourself to this cause-you are worth it!

Heat or Ice for injuries-what should you choose?

Heat or Ice for injuries-what should you choose?

Here is a great info-graphic on ice versus heat and how each of them work.  Remember that effective injury recovery involves the work you do at home as well as the treatments you receive from your health care team!

heat or ice for injuries

Other ways to help yourself heal:

  • Give yourself a break with sufficient time to rest and heal.  We know this can be frustrating because you want to get back to your life and things you love but this is the MOST important step in the process of healing.
  • Ice or heat for injuries:  from the beginning and through recovery-it will make a huge difference
  • Get help:  Physical therapy, Massage, Acupuncture, Personal Trainer’s, Chiropractic and other medical professionals can help you with a treatment plan to get you back to 100% as quickly as possible
  • Move:  Of course rest and a break from your routine is important but movement and gentle stretching is also important for a full recovery
  • Stay positive!  Stress does not promote healing, in fact it does the opposite, help your natural healing ability along by staying happy and relaxed, eating healthy, drinking water and getting plenty of sleep.  This may be the easiest step to forget but it can greatly impact the way your body heals itself.  If you feel caught in a rut with an injury take a look at your lifestyle and make adjustments as needed.

Thanks for reading and we hope to see you soon!

Have an injury we can help!  Book an injury treatment massage today:


“Realize deeply that the present moment is all you have”-Eckhart Tolle

I normally steer clear of sharing too much of my personal life online but today I feel compelled and perhaps it is just the only thing one can do when they are facing the grief of losing a loved one.  This post is to honor my ancestors who have passed and to remind us all that this life is short and is meant to be lived in love and gratitude.  The catalyst for this post is the passing of a wonderful woman, my aunt, Rest In Peace Aunt Kathy-thank you for your love, even from afar.

We all know that death is a part of this life and at some point we will each most likely experience the devastation that comes with the loss of a loved one no matter how unexpected, expected or planned for.  Today my family grieves the loss of yet another of our matriarchs, another rock that holds our walls in place.  It is so strange and amazing what times like this do to our lives: we begin to remember that this life is not forever, how important our friends and family really are, the things we have and have not said, the places that we have given forgiveness and the others that we have not, our priorities shift suddenly and every moment seems more drawn out.

I remember the first time I experienced this phenomenon, though I had known death long before this incident, it was in high school that I first understood it’s impact.  An acquaintance of mine, but close friend of my close friends committed suicide and although I did not know her well I was impacted by the way the world felt different with her absence.  I recall thinking to myself how the grass, air, sun, morning dew and just everything seemed different somehow.  The revelation that the world keeps moving despite this great loss was almost too much for my young brain to comprehend.  I have since lost many incredible people in my life and every time I am in awe of learning the same lessons again.  Each time I do my best to remind myself  to continue to give each moment that same weight but somehow that knowing slowly fades.   I see now that this is one of life’s big challenges:  to learn how to be truly present in each moment.

“Realize deeply that the present moment is all you have”-Eckhart Tolle

I want to take this opportunity to publicly thank my ancestors that have passed, in particular my Dad, Grandmother, Grandfather, Uncle and Aunt for giving me so much:  My eyes, my smile, my laugh, my ability to recognize the importance of family, the great joy of being silly and taking things in stride, my ability to adapt, my sincerity, my generosity, my love of the outdoors, my strength, my vulnerability, my spirit, my love of life, my adventurousness and so much more.  I absolutely would not be who I am today without each of your contributions to my life.  Thank you also for your influence on all those that are still enjoying this lifetime-my family, cousins, mom, siblings, niece and nephews.  To all of you: no matter how often we see each other your presence on this planet makes my universe more rich.  I hold a sacred space for you right now as we see this lovely lady off to join the ranks of greatness that await her.

I share this because I know many of you can relate, in my personal list of clients alone there are many whom have shared with me their sadness of loss whether it be recent or long ago.  This type of weary grief sticks to you, often finding a place in your body, mind and spirit to lay it’s heavy head.  By loving ourselves and sharing our experiences we make space for healing and though we may always carry some of the pain of missing our loved ones we must do what we know would make them happiest-Live without limits and celebrate the goodness of their lives.

massage for grief

Here are some tips and resources for you if you are experiencing the massive grief of losing someone you love:

  • Refuge by Terry Tempest Williams-A book that I have read many times and never fails to make me laugh and cry, it deals with the issues of death and dying entwined with a beautiful story of the author’s life.

  • Hospice on bereavement-My dad was in hospice before he passed and I found their literature to be very comforting. It helped me to recognize the stages of my own grief as well as my families.

  • Some of my personal takes on the bereavement experience:  remember that you probably won’t be yourself for a while and that there are many stages of grief that can last for quite some time.  Cut yourself some slack, rest, remember to eat,  spend time alone but don’t isolate yourself from your support network.  Don’t sabotage yourself-ask for/allow for help when you need it.  Don’t make decisions too hastily, rely on someone that you trust who is less affected by the death to help you with important matters.

  • Take care of yourself in whatever ways work for you.  Stress and grief are hard on your mind and body which means you need to take extra good care of yourself during this time.  Eating healthy, drinking water, exercising and doing your best to get enough sleep are the first steps in keeping your energy up for what lies ahead.  Body work such as massage, acupuncture, energy work etc… can be very healing during times of loss because they allow you a safe space to be quiet but not alone.  Body work also helps with releasing endorphin’s, reducing the stress hormone cortisol, improving circulation and promoting restorative sleep.

People deal with death in many different ways and you have to find what works for you to make it through the process without self destructing, most importantly remember that it does get easier and you will find happiness again.  Above all love up the people close to you and live a full and joyful life!  Thank you for taking the time to read this post and feel free to share your tips for surviving the grief process as well as the stories of your loved ones who have passed with us.  I send each of you my sincere love and gratitude and hope you know that whatever role you play at WOTB is significant and wonderful. Have a beautiful sunny day!


Schedule Online with your favorite massage and acupuncture studio

Schedule online with your favorite Portland massage therapist or acupuncturist at Written on the Body with our brand new Mind Body scheduler!

We took the leap from our old online scheduling system to a new and easier to use system called Mind Body.

What’s new:

  • Easier functionality for booking with a specific therapist, appointment type or specific time
  • Easier tracking of your memberships and packages
  • Options to share packages and memberships with friends and family
  • Options to pay for appointments for friends and family members
  • Set up music and pressure preferences in your online account
  • All of your previous information should have been converted to our new scheduler-especially remaining gift certificates, packages, future appointments and memberships.  If you login to your account and are missing something that should be there, please contact us immediately so that we can fix it.

How to schedule online:

  1.  Go to our online scheduler: (Or use the mobile app:  Mind Body Connect)
  2.  Login with your email and password in the upper right hand corner of the page or if this is your first time logging into Mind Body at Written on the Body choose “sign up” (if you have been to WOTB before then you will have the ability to choose your name from a list after giving a little information-complete your sign up and move forward from there).
  3.  Under “find your appointment” and “what are you looking for” choose the general type of appointment you would like to book.
  4.  Choose specific appointment type of appointment you would like to book and any other criteria you prefer and then click “search”.
  5. When you see the appointment you are interested in choose “book” and you may choose to enter payment information or not.
  6. Choose “Book appointment” and you will be redirected to a confirmation screen

Client’s of Julie Campbell, LMT OR#15892 please read:

Julie has made the difficult decision to close off her appointment availability to new clients for the time being so that she can better serve the needs of her regular clientele.  To schedule with Julie you will need to have permission set up in your account, if you have been in to Written on the Body anytime before June 22nd, 2014 then you are welcome to request this permission by emailing us at or giving us a call at 503-473-8515.

How to schedule online with Julie:

*If you have not done so already email or call us to request permission to schedule with Julie (return clients only)

  1. Go to our online scheduler: (Or use the mobile app: Mind Body Connect)
  2. Login with your email and password in the upper right hand corner of the page or if this is your first time logging into Mind Body at Written on the Body choose “sign up” (if you have been to WOTB before then you will have the ability to choose your name from a list after giving a little information-complete your sign up and move forward from there).
  3.  Under “find your appointment” and “what are you looking for” choose “Julie’s Client Services”.  *You may still book with other massage therapists as well if you like by choosing “massage” instead of “Julie’s Client Services”
  4. Choose the type of appointment you would like to book and any other criteria you prefer and then click “search”.
  5. When you see the appointment you are interested in choose “book” and you may choose to enter payment information or not.
  6. Choose “Book appointment” and you will be redirected to a confirmation screen

We know and greatly appreciate that many of Julie’s regular client’s enjoy telling friends and family members about her work and we hope that you will continue to send us your referrals!  Our business is built on word of mouth recommendations and we hope that you will continue to help us grow.  If you have only seen Julie at WOTB and would like to have the opportunity to experience the work of our many talented therapist’s so that you can feel confident about referring friends or family members to them, please let us know via phone or email and we will happily give you 50% off of any appointment that is $70 or more for each new therapist you book with (1 per person/per massage therapist).  Julie is also happy to make recommendations specific to your friend or family member’s needs if you prefer.  We thank you in advance for considering these options and for your continued support!

If you have any troubles, comments, concerns or suggestions on how things are going or how they could work better for you please do not hesitate to let us know!  email:  Phone:  503-473-8515


Acupuncture for pain and stress

Acupuncture can benefit many types of ailments especially pain and stress!


acupuncture for pain

Acupuncture stimulates the body’s built-in healing mechanisms

Acupuncture “focuses body’s attention” to the injured area and in turn it stimulates the body’s ability to spontaneously heal injuries. As the body focuses on the the micro traumas induced by acupuncture, it also heals any surrounding tissue damage left over from old injuries.

 Acupuncture releases natural painkillers

Inserting a needle sends a signal through the nervous system to the brain, where chemicals such as endorphins, norepinephrine and enkephalin are released. Some of these substances are 10-200 times more potent than morphine!

Acupuncture reduces both the intensity and perception of chronic pain

It does this through a process called “descending control normalization”, which involves the serotonergic nervous system.

 Acupuncture relaxes shortened muscles

This in turn releases pressure on joint structures and nerves, and promotes blood flow.

Acupuncture reduces stress

This is perhaps the most important systemic effect of acupuncture.
Recent research suggests that acupuncture stimulates the release of oxytocin, a hormone and signaling substance that regulates the parasympathetic nervous system. You’ve probably heard of the “fight-or-flight” response that is governed by the sympathetic nervous system. The parasympathetic nervous system has been called the “rest-and-digest” or “calm-and-connect” system, and in many ways is the opposite of the sympathetic system. Recent research has implicated impaired parasympathetic function in a wide range of autoimmune diseases, including arthritis, lupus, rheumatoid arthritis and inflammatory bowel disease.

by Joy Earl, LAc


Joy Earl, LAc

Choose acupuncture for pain and stress and book your appointment with Joy today and learn about the benefits of acupuncture first hand!

Monthly Community Wellness classes begin this Thursday

We are now offering monthly wellness classes on the rooftop deck!

This months class is all about learning how acupuncture can ease your pain and it includes a free cupping demonstration


Why Acupuncture is so great for pain: The rivers of your body

Acupuncture is all over the news lately, everyone is talking about how great it is for pain. Shoulder, knee, back, hip…so long as you have pain, acupuncture is the natural alternative to harsh medications. But why? Have you ever wondered why acupuncture works? How the parasympathetic nervous system is your best friend and your body can, with a little help from acupuncture release the best pain killers around. This is your opportunity to learn how Chinese medicine and your health are mirrored in nature. When you see how the flow of energy or Qi in your body is just like a river, you will soon understand why acupuncture has so much to offer on your path to getting pain free!
Why not join us Thurs June 5th for a fun and interactive talk on Acupuncture and pain free living!!

Join us on Written on the Body’s rooftop deck on  Thursday June 5th from 6:30-7:30pm

Cost: Free!

Please Register HERE now-space is limited

Rooftop Massage

Rooftop Massage: we challenge you to Find Peace

…If only for an hour

rooftop massage


Close your eyes and imagine yourself under a clear blue sky, the wind is lightly blowing, rustling the leaves of a nearby bamboo tree.  You are completely relaxed, your mind is a bird floating through the sky, the tension you have been holding in your muscles melts away.

You are finding freedom in your body and mind in the comfort of a massage table. You are on a rooftop deck under the canopy of a wooden pergola with flowing white curtains.  You have been warmed by an infrared sauna and your mind slowly drifts to the hammock you will enjoy at the end of your treatment.

There is nothing that can shake you, you are in a world of your own choosing.

We challenge you to enjoy peace through massage in Written on the Body’s Rooftop Relaxation area.

Book online today