Back - Middle
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:
Cat and Cow Pose:With this simple movement you are stretching the hips and the entire spine.
How to do it: Starting in tabletop position on your hands and knees, alternate between arching your back and rounding it as you push down on the floor with your hands and tops of your feet. These postures help to massage the spine, while also stretching the back and the torso. These postures are a great way to keep the back limber—and happy.
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.
Sphinx Pose:The Sphinx is a great pose for toning the spine and stimulating the sacral-lumbar arch. When we sit a lot, the lower back tends to flatten, which can cause pain. Sphinx pose promotes the natural curvature of the lower back.
How to do it: Start by laying on your stomach, feet hip-width apart, and bring the elbows under the shoulders. If there is too much pressure on your lower back, you can bring your elbows slightly forward.
If you want a deeper bend, place a block under the elbows. Hold the pose for 1-3 minutes, and come out by first lowering your upper body on to the floor. Relax on the floor as long as needed, and then come to a child pose for few breaths.
Another gentle back opener and strengthener, Bridge Pose also gently opens the front body. This pose places slight pressure on the neck. Be sure to keep your gaze up to a single point on the ceiling, refraining from turning your head.
How to do it: Lie down on your back and place your feet hip width apart. Press firmly on to your feet and lift your butt up off the mat. Interlace your hands together and press the fists down to the floor as you open up your chest even more.
Imagine dragging your heels on the mat towards your shoulders to engage your hamstrings. Hold for 8-10 breaths then lower your hips down and repeat two more times.