Self-Care is vital to managing chronic pain, as I lay with every joint pulsing in pain and my head feeling like it’s about to explode, I find myself wondering how I am going to function and turning to these essentials in my self-care routine. **(EVERY LINK TO EACH PRODUCT CAN BE FOUND ON MY LIKE TO KNOW IT PROFILE AND ON MY AMAZON PRODUCT PAGE IN ADDITION TO THE LINKS PROVIDED ON THIS BLOG)!




    Migraineurs tend to have low magnesium levels. Magnesium is important because it helps to regulate biochemical reaction in the body; including protein synthesis, muscle and nerve function, as well as blood glucose and blood pressure. Magnesium is also required for energy production among about a million other important roles. Reading this, muscle/nerve function, blood glucose, blood pressure, energy…. yep check, check, check, check, check. ALL OF THAT PLEASE. Here’s the catch- Magnesium can be rough to digest, and many migraineurs, like myself, struggle with nausea, vomiting, and appetite in general. SO, I have found other ways to consume Magnesium outside of a daily supplement, which needs to be taken with food, twice a day. Natural Calm, is an easy and tasty way to add magnesium to my drink! (I also linked a magnesium spray, but will get to that later!)


    Hari Om Hemp is a local KC company, I believe the hype around CBD, but was particular about the product. After talking more with Leigh (one of the owners), I felt comfortable and trusted her product. Full Spectrum CBD rich Hemp Oil is hand grown, processed, and bottled with thoughtful and sustainable practices.  Their CBD oil is grown in sunny Oregon without herbicides, pesticides, solvents or ingredients such as fillers, additives, preservatives or flavorings. Always third party tested in outside facility for quality and potency guarantee. I take about 15 drops in my tea in the morning and in the evening. Their website has A LOT of great information if you want to inform yourself about Hemp Oil!


    I love drinking tea and have definitely become partial to this brand. These are my favorite teas to drink during the day, and I have several cups a day! There are a ton of health benefits to each, anti-inflammatory everything please.


    I’m obsessed with whales (mostly Orca Whales), but a Narwhal will do too. This little guy hangs into my cup of tea and diffuses the loose leaf tea I slip inside him. So cute, and a fun stocking stuffer!


    My gut has been destroyed by years of misdiagnosis, over prescription of antibiotics as a child, years of pain medication and migraine treatment. I feel like almost everything I do now’a days is to aid in my gut in repairing and healing. Restore works to balance my gut health, promotes my immune system, enhances mental clarity, combats environmental exposures. I take 1 tsp, 3 times a day, mixed into any drink. This was something my nutritionist recommended. (I also don’t mix these things all into one drink, I will have several cups of tea throughout the day and do each separately).

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    I’ll addmit, all the daily self-care for my health makes me less inclined to check every box of normal self care and I definitely fall asleep without washing my face sometimes. I have used the Clarasonic since early college and it helps make up for what my laziness lacks. I always feel refreshed and sufficiently cleansed after using my Clarasonic brush. I use the acne replaceable brushes.


    Everyone needs one of these, I know I have a weird affinity for ice on my face (thanks migraine), but it’s quite blissful to roll this baby all over my face, fresh out the freezer. YHUMMM, give me! It’s technically suppose to be used for lymphatic drainage and to de-puff the face and it does all that too, but honestly I just love how it feels on my face- particularly around my eyes, sinus and jaw area… so everywhere. I got mine from one of my favorite local shops for holistic care shops, HAND & LAND!

    (Heads Up for my KC frands: Hand Land is a partner to Pilates of Kansas City, where I work, and members of PKC get a discount at Hand & Land)

    I love this mask because it fades age/sun spots, brightens and exfoliates. Plus, sheet masks are fun and make all my other self care feel more like a spa and less like a medical treatment. It’s all about mentality.


    Full disclosure, not all my products are organic but I have been making the effort to swap out old products as I finish them and look into healthier and safer alternatives. I literally bought this because Kate Hudson swore by in on Watch What Happens Live… officially influenced. But it does come in handy and seems to do just about everything, its become a go to product and takes the place of a lot of my old facial creams.

    I have far from perfect skin, but it used to be SO MUCH WORSE- like major acne in high school. I grew up being pretty insecure about my acne and never left the house without makeup. By college I was just to lazy to care and my acne eventually subsided and is relatively average now. I have used this product since I was in high school, struggling with major breakouts (essentially covering my face in this spot treatment). I’m pretty sure I discovered this product because one of my older cousins used it, and I wanted to be them, so I bought it. Luckily now, I only need it around my period, but it’s a definite go to that I always have on hand.

    I hate washing my hair and try to go as long as I can without being disgusting, especially having long hair like I do- it’s no small feat to brush, dry, style. Nothing cramps my style like crimps from my messy bun- using these little spiral hair ties is a quick fix!

    I LOVE SKIN KC! You know how I mentioned that I’m slowing swapping out my products - ya, well this is the place to go! Stephanie Simkins, the owner of this local KC gem is super knowledgeable and I definitely recommend this spot for organic beauty and self care products!

    Mix this with the Apple Cider Vinegar (9) until you get a clay like consistency and there you have yourself the best face mask. It’s really that simple, and this bottle has instructions to follow on the package! Everyone needs this in their bathroom cabinet, you wont regret it.

    See number 8 (above)!



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    Acupressure massage is actually clinically-proven to significantly relieve pain in the body, by stimulating the production of endorphins, which bind to μ-opioid receptors in the brain and are powerful, natural pain-killers. Endorphins also improve your sleep and make you feel happy. YAY! This holistic approach to health creates a positive feedback loop between physical and mental well-being. Pranamat ECO is made from all-natural coconut, linen and cotton fibers, so it is kind to your skin. It is a powerful tool to improve your outlook in just a few minutes each day. I’ve had mine for a few years and its become a self care ritual I use everyday to reset and relieve pain in my back and neck. It’s “sharp” and as you lay down is releases the tension in those areas, it also helps “distract” my pain; so during a severe migraine I lay on it to kind of distract my attention (like I do with heat and ice sometimes).


    Dry brushing is a way to stimulate and drain your lymphatic system. Lymphatic drainage can aid in pain relief, detoxification, digestion issues, hormonal imbalances, allergies, headaches, etc. Dry brushing is one of the easiest and cheapest ways to drain your lymph nodes on your own. I got mine from a local favorite, GOLDEN & PINE , but also linked one available online for thoe of you not in Kansas City!


    I love me meat pads, and this one is aromatherapy scented and made with rice. It’s gentle on my skin, smells yummy and warms or cools to ease my neck pain.

    The massage therapist I used to see, before I moved, recommenced this to me. I have Occipital Neurlogica and my occiput muscles cause me a great deal of pain. I come to this handy little block to release the pressure in the base of my neck. It comes with an instruction manual, which I recommend following until you get used to using (to protect your spine) and can be the perfect little contraption to get into that tight spot with a good amount of pressure- saving Paul’s fingers from perpetually massaging my trigger points. Pro tip: travels well!


    For all the aches and pains, I rub Biofreeze on for some temporary relief. Not a cure all but does aid in relief, and I’ll take what I can get. Also nice to use during a massage.


    As mentioned earlier, Magnesium is amazing for people with migraine but it can also be hard on our already irritable stomachs. Another way to consume Magnesium is through an oil or spray that you rub into sore muscles or cramps. This is a good brand, recommended by my nutritionist and I use it often on my sore muscles. It does kinda tingle/burn especially dry skin- so if you’re not used to that feeling it can be a weird sensation to get used to, start with a small amount before you rub it all over! Also can be used during a massage, just bring it with you and ask them to use during your massage if they don’t already have available.


    These are stocked by the dozen i my freezer (actually, most of my family members stash them in their freezers for when I visit- lol). I use two every night, one on my neck and one over my eyes. Facial nerve pain is a chronic issue I manage between TMJ, Trigeminal & Occipital Neurologica, Migraine, Ehlers Danlos Syndrome and Hypermobility Disorder- and THESE are the ice packs I swear by.


    This another weird contraption my massage therapist showed me to help work out deep trigger points and knots i my neck and back. It’s super handy to have at home and again has probably saved Paul’s fingers from breaking.


    Yoga blocks are great tools for self myofascial release, you’ve probably seen me do this in my stories! I prop my forehead on the short side and gently roll my head like I’m shaking my head “no”. You can also you the block the same way you would the Ben’s Block although it’s not as firm as the wood on Ben’s Block. It’s a yummy feeling.

Olivia Rehberger