Back - Lower
dōTERRA CPTG® Essential Oils for General Back Pain
HOW TO USE:
Apply to affected area.
dōTERRA CPTG® Essential Oils for Emotional Symptoms
HOW TO USE:
Diffuse in the room or apply topically to pulse points and under nose. Inhale deeply and repeat affirmation below.
Writing/Journaling Questions to Explore:
Eye of the Needle Pose
If the hips are tight, the movement we need tends to come from the back, which results in back pain. When the hips and hamstrings are open, this can help alleviate the lower back pain as well, since the body has a better and fuller range of motion. This pose stretches the hips, outer thighs, lower back and spine. It's also a milder, modified version of the Pigeon pose.
To start, lay on the floor, and bring the soles of the feet on the ground, feet hip-distance apart. Place your right ankle on the left thigh, and keep the foot flexed throughout the pose. Take your right arm in between the space of the legs, and the left arm outside the left thigh.
Interlace the fingers either behind your knee, or on top of the shin, depending on the space available to you. Keep the back and shoulders relaxed. Stay anywhere between 1-3 minutes and change sides.
Cat and Cow Pose
With this simple movement you are stretching the hips and the entire spine.
Start on your hands and knees. While inhaling, lift your chest and tailbone towards the ceiling, and while exhaling, arch your back, pressing through the shoulder blades and dropping your head.
Continue according to the rhythm of your breath. Feel the muscles on your back, and take any additional movement that might feel good for you today.
Make 6-8 slow rounds.
Spinal Twist:A twist to the spine offers a great tension reliever for the entire back, as well as the neck. You get to lay down, relax and let the gravity help you.
Lay on your back, bring your arms to a T-shape on the floor, and bring your knees towards your chest. Slowly lower both knees to the left, keeping the neck neutral or turning the gaze away from the knees.
Try to keep both shoulders on the floor, and if the top knee lifts too much, you can place a block or a bolster between the knees. Stay anywhere between 1-4 minutes, and repeat on the other side.
Puppy PoseThis variation of Down Dog is wonderful if Child's Pose is a challenge for your hips or ankles.
Try to create a straight line from your fingertips up to your hips, and keep your knees deeply bent. The more you bend your knees and push into your fingertips, the better the stretch becomes and the more relief you will feel.
Basic enough, and simply the best way to stretch out the lumbar region in all directions.
Try reaching your arms out in front to dig a little deeper, and possibly even rock side to side to help land in the posture. Use a block or blanket under your forehead if it doesn’t rest on the ground -- this will ensure you stay relaxed though the spinal muscles.