Cramp Bark for Cramps

In Healing with Herbs: Simple Remedies for 100 Common Ailments, Penelope Ody suggests making a massage oil to rub on muscles that are cramping. She suggests mixing 40 drops each of lavender and chamomile essential oils to 25ml of cramp bark tincture and 20ml of sweet almond oil. Ensure that the oil is mixed thoroughly before massaging a little into the affected areas. Re-apply as required.

Lavender and chamomile essential oils are anti-spasmodic making them an excellent choice for cramps.

I knew very little about cramp bark as it is not something I have come across in aromatherapy before so I decided to do a bit of research on it. As the name suggests, cramp bark is good for cramp – but not just muscle cramps. It is excellent for uterine cramps, breathing difficulties in asthma, intestinal cramps, muscle spasms, stiffness and tension, general aches and pains, night cramps, and can even help lower blood pressure by relaxing the walls of the blood vessels.

Cramp bark is an anti-inflammatory, muscle relaxant, emmenagogic, anti-spasmodic, nervine, hypotensive, astringent, and sedative.

Cramp bark can be taken internally in water (follow the instructions on the bottle), added to water (25ml to 500ml water) and used in a compress on the affected area, or added to a massage oil and rubbed in to the area as mentioned above.

You could add 5ml hypercium (St John’s Wort) oil to the blend above and reduce the sweet almond oil to 15ml as it is also well known for helping with cramps, neuralgia, stiff and aching joints, and tired and aching muscles.

Always perform a patch test before applying a blend to a large area of skin.

Tennis Balls for Trigger Points

Photo by biscione.

A friend of mine came to visit at the weekend who has been suffering with pain in the piriformis muscle and referral pain down the sciatic nerve in the leg. She asked me if I could give her any suggestions to help relieve the pain. As well as Epsom Salts baths, and several different stretches, I suggested she use a tennis ball to help relieve any trigger points in the muscle.

I found a great article about tennis ball massage for myofascial pain syndrome a little while ago. The author of the this article, Paul Ingraham, a registered Therapist in Vancouver, Canada says the aim of the tennis ball massage is

"to achieve a “release” by applying just the right amount of pressure: enough to do some good, but not enough to irritate the knot. The sensation should be clear and strong and satisfying, what we call “good pain.” If you are wincing or gritting your teeth, you need to be more gentle. You need to be able to relax."

To release any trigger points in the piriformis muscle, sit on the floor with your legs out in front of you bent at the knees, place your hands on the floor either side of you to support your body. Place your left foot on the knee of your right leg. If you are not very flexible, just lay down flat on the floor with your legs outstretched.

Place the tennis ball underneath the left buttock in approximately the right place.

"You do not have to be precise. “Explore” by moving slowly and gently, until you’ve got just the right spot."

"Once you have adjusted yourself to achieve the right pressure, relax as much as possible and wait for the sensation to fade to about eighty percent of the original intensity. This is the “release” — a change in the physiological state of the tissues, or a “melting” of the knot. This can take anywhere from ten seconds to several minutes."

Do this a couple of times before repeating on the other side or another trigger point if required.

It is a good idea to stretch out the muscle after doing the trigger point work with the tennis ball, so perhaps try out the exercises mentioned in the the Piriformis Syndrome post afterwards.

The tennis ball massage is most effective on triggers points of the upper and lower back but it can be used on any part of the body. It is excellent for myofascial pain syndrome, piriformis syndrome, sciatica, and fibromyalgia as well as general muscle tension and spasms.

Read the full article on Tennis ball massage for myofascial pain syndrome.

Arnica Homeopathic Remedy for Bruises and Sprains

Photo by xandert.

I have recently been reading a variety of books on medicinal herbs and herbal preparations and several of them have mentioned the Arnica 6x homeopathic remedy. Now I am not very familiar with homeopathy at all but thought it was interesting that these books recommended a homeopathic remedy over any herbs (which the books were about) for this particular circumstance.

Arnica 6x was recommended for use when there is pain caused by accidental injury such as after a fall, knock, or scrape, on sport injuries and muscular aches and pains after exercise, sprains and strains, and even after surgery or dental work.

Now I know that arnica gel or cream is good for bruises, sprains, and strains when it is rubbed in to the area so I suppose it makes sense that taking an arnica remedy internally will also help assist in the repair and healing of bruised and sprained tissues and muscles.

I have also read that it can be used before physical exercise or other event which may cause bruising (e.g. surgery or going to the dentist) to help limit any damage. It can also be used in the recovery after a heart attack or stroke and can help with shock after an accident or emotional trauma.

It offers natural pain relief without any side effects like conventional pain killers. It is also an anti-inflammatory.

A few days after reading about this remedy, I was at a friends house recalling how I had hit my elbow on a piece of wood while making a wardrobe earlier that day and how it was painful and effecting me massaging and she produced this small pot of Arnica 6x homeopathic pillules and told me to take one. So I took one, forgot all about it, my elbow healed quickly, and I was back massaging in no time.

It’s funny how things like this happen – one day I’ve no knowledge about this remedy and the next I find it in several books and a friend recommends it too! I think I’m going to add this remedy to my first aid box along with the lavender and tea tree essential oils and aloe vera gel. It will come in handy for me as I’m always getting bruises and scrapes on the arms and legs from karate training.

The arnica 6x tablet should be taken immediately after an accident/upset/injury and repeat at hourly intervals for up to 12 hours to ease shock and trauma. Check the instructions on the bottle before use though to ensure you take the correct dose as it seems to vary depending on the product you buy. If you are pregnant, you should consult your GP or a qualified homeopath before using this remedy.

Essential Oil in Focus: Wintergreen

Botanical name: Gaultheria procumbens

Aroma type: herbaceous/medicinal

Note: Middle - Top

When students first start training in Aromatherapy, they are given a list of oils which are considered too hazardous to be used in aromatherapy so should be avoided. Wintergreen is one of the essential oils which feature on the list. If wintergreen (or any of the other oils on the list) are not safe to use, then why are they still manufactured and why do many aromatherapy stockists still sell them? If Wintergreen is considered to be that hazardous, then why is it the main ingredient of shop-bought muscle rubs such as deep heat? The leaf and stem of the plant are also listed in the British Herbal Pharmacopoeiaas being helpful for rheumatoid arthritis!

Many of the oils on the “hazard” list are very beneficial oils: pennyroyal is excellent for rheumatism and arthritis; camphor is beneficial for respiratory problems; sage is helpful for menstrual problems; and wintergreen is great for joint and muscle aches and pains. These oils are very beneficial when used correctly so they are definitely best left for the professional aromatherapist as it is important to get the right dilution for a blend. The main concern with these oils is that they are toxic when taken internally but as they aren’t used in this way in aromatherapy this shouldn’t present a problem.

The properties of Wintergreen essential oil are anti-rheumatic, anti-inflammatory, rubefacient (increases blood circulation to the area and warms the skin), analgesic, astringent, anti-tussive (suppresses and relieves coughing), carminative, diuretic, emmenagogue, and antiseptic.

Wintergreen can help with lumbago, sciatica, arthritis, gout, bursitis, bunions, rheumatism, sprains/strains, neuralgia, fibromyalgia, muscular aches and pains, respiratory conditions, sinusitis, coughs, tendonitis, nasal congestion, colds/flu, asthma, cramps, muscle spasms, digestive problems, fluid retention, PMT, and irregular/lack of periods.

Wintergreen contains 98% methyl salicylate. When applied to the skin, the salicylates are absorbed and enter the tissues to inhibit the formation of prostaglandins (a substance which acts like a hormone which is produced in response to trauma and has an effect on smooth muscle activity), thereby reducing inflammation and pain.

Wintergreen should not be used if you are allergic to aspirin, if you suffer with liver problems, are on blood thinning medication (anti-coagulants) such as warfarin or heparin, or if you are pregnant or breastfeeding. The essential oil should also be avoided if you are already using any medication or topical creams which contain methyl salicylate. I’d also advise that it not be used on children.

A suitable blend for use on sprains and sore muscles would be 35 drops in 250mls of witch hazel. The blend can be bottled and stored in the fridge to keep cool. This makes an excellent rub to use after exercise. Wintergreen can also be added to a carrier oil (Arnica would be a good choice) along with other essential oils such as thyme, black pepper, ginger, marjoram, and eucalyptus. Blends containing wintergreen (including shop bought products) should not be used on large surface areas just on the localised area of pain so don’t cover your whole body in it at once! It is advisable to perform a patch test first as wintergreen can be an irritant to sensitive skin.

It’s not the best smelling oil but when blended with other essential oils it can become less overpowering. It apparently blends well with ylang ylang, ravensara, peppermint, and the oils I have already listed above. I actually quite like the smell - just think deep heat and you’ve got it! I think I like the smell because I know it is really good for soothing my aching muscles after a hard karate session rather than me actually liking the aroma in its own right.

Sweet Birch essential oil has nearly the exact chemical make up as wintergreen and is also an excellent choice for musculoskeletal problems. Both oils have been used in herbal remedies for centuries.

Skills Update – Advanced Massage

Last weekend I attended the second part of an Advanced Massage course run by TEACH Therapy . I completed part one back in September and have been looking forward to going on the second part ever since. The course was great.

The course recapped on deep tissue techniques and also taught me a wider range of articulation techniques for the spinal, pelvic, and peripheral joints. I was introduced to muscle energy techniques and functional techniques which are both commonly used in Osteopathy. I found the strain/counter-strain techniques very beneficial and I will be using these with clients as and when required.

Muscle Energy Techniques (MET) is a system of soft tissue

“manipulation methods that incorporate precisely directed and controlled, patient initiated, isometric and/or isotonic contractions, designed to improve musculoskeletal function and reduce pain”

according to Leon Chaitow et al., authors of Muscle Energy Techniques.

The Functional Technique is a simple and gentle technique. It involves placing, for example the neck, in to a position in which it is most comfortable for the joint and held in place. This helps to rebalance the neural feedback mechanism and helps improve mobility of the joint, and ease pain.

I also learnt how to assess mobility in the sacro-iliac joints and articulation techniques to help improve it. The sacro-iliac joint is situated between the sacrum, at the base of the spine and the pelvis. It is a common site for people to experience pain and stiffness as in sacro-iliac joint dysfunction. This occurs when there is a problem with the normal movement of the joints, for example too much or too little movement. This can cause pain in the lower back, buttocks, and down the legs.

And finally, I learnt how to assess leg-length discrepancies and how to help realign any differences. Research has shown that a leg length-discrepancy can be a significant cause of chronic lower back pain.

Castor Oil

Photo by Pro-Zak.

“Castor oil will leave the body in better condition than it found it” says Dr McGarey, author of Oil That Heals.

Castor Oil (Ricinus communis), also known as Palma Christi or the palm of Christ, is derived from the seeds of the Castor plant.

It penetrates deeply into the skin and is able to reach the Stratum Corneum layer of the epidermis making it excellent for all skin disorders and complaints. It is an anti-inflammatory due to its main constituent Ricinoleic acid (89.5%).

Castor oil derivatives are often added to modern pharmaceutical drugs to enhance it or as a carrier for the active ingredients.

The properties of castor oil include laxative (when taken orally), anti-inflammatory, antibacterial, antiviral, antifungal, digestive, hepatic, analgesic, antimicrobial, cleansing, stimulates the lymph system, strengthens the immune system, and it balances the autonomic nervous system.

It can be used for constipation, endometriosis, menstrual cramps, acne, burns, colitis, irritable bowel syndrome, crohn’s disease, cuts/abrasions, fibroids, breast lumps, bunions, sprains/strains, sciatica, gallbladder and liver problems, ovarian cysts, back pain, sunburn, headaches, muscular and joint aches and pains, inflammation, psoriasis, eczema, rheumatism, warts, ring worm, athlete’s foot, moles and liver spots, arthritis, skin disorders and infections, pain. The list is endless – it probably could be used for any common ailment going – try it out and see what results you get.

Castor Oil can either be massaged directly on the area you wish to treat or using it in a heated compress. Edgar Cayce advocated the use of Castor Oil in a compress to help with various ailments although they were used centuries before this in Eastern European countries. Castor Oil can also be taken internally for constipation as it is a very effective laxative but I do not recommend this method of administration and its use should be discussed with your GP if you wish to use it in this way.

To make a castor oil compress, you will need castor oil, a hot water bottle, a small hand towel, a sealable container, a piece of plastic, water, and baking soda. Although traditionally only castor oil was used in these compresses, essential oils can be added to help with a specific ailment. Fold the towel into three and place in the container and pour the castor oil over it. The container will collect any leftover oil which can be poured back in to the bottle. Ensure that the towel is saturated in oil but it should not be dripping. Place directly on the skin on the area in which it is needed. Cover the towel with the piece of plastic, and then place the hot water bottle on top. Leave the compress in place for about an hour. Remove the compress, and wipe the area with the water and baking soda solution to remove any residue. Once you have finished using the compress, store in the sealable container and keep in the fridge for your next treatment. The compress can be used many times – approximately 30 applications. It is recommended that you use the compress three days in a row and then four days without to help with any of the above. If it is an acute problem, you may only need to apply once leaving the compress in place until the symptoms/pain subsides.

How to make your own Aromatherapy Dough

Photo by katharos.

Play dough infused with essential oils can be played with to aid relaxation, help reduce stress, improve flexibility and mobility in the finger and wrist joints, and reduce stiffness and pain in the hands. It’s also great fun. Ready made aromatherapy dough is available but I thought in this post I would explain how to make your own aromatherapy dough.

To make your dough, you will need: 2 cups flour, 2 cups warm water, 1 cup salt, 2 tbsp vegetable oil, 1 tbsp cream of tartar, food colouring (optional), essential oils of your choice

Mix all the ingredients together (except the essential oils) in a saucepan and place over a low heat, stirring continuously. When the dough starts to form a clump in the middle of the pan, remove from the heat and allow to cool. The dough shouldn’t be sticky so if it is, you need to cook it for a bit longer. Once it has cooled, make a hollow in the dough ball, add your essential oils to it, and need well to distribute the oils throughout the dough. And there we have it – your very own aroma dough! In between use, store your dough in an air tight container.

Add lavender, neroli, sandalwood or frankincense essential oils for stress relief and relaxation. Add eucalyptus, cajuput, plai, black pepper or ginger essential oils for rheumatism, arthritis, and repetitive strain injuries.

Plai – a natural anti-inflammatory

I first heard of Plai essential oil from a fellow Aromatherapist. I totally forgot all about it until I went on an essential oil course with Julie Duffy, lecturer in Aromatherapy at UWIC, where I was reminded of this oil. I learnt a little about it on the course and got to try it out in a massage. I really liked it so I decided to do some research on what the oil is used for and some of this research can be found in this post.

Plai (Zingiber cassumunar Roxb.) belongs to the same plant family as Ginger but instead of it having a warming affect on joints and muscles like Ginger, it actually has a cooling affect on them helping to reduce inflammation.

There has been a lot of research in to the efficacy of Plai as an analgesic and anti-inflammatory when applied directly to the affected area. The majority of this research has been carried out in Thailand as this is where the plant originates from and it is used extensively in Thai massage and herbal medicine.

In one research study, the anti-inflammatory activity of a compound found in Plai extracts was assessed and compared with aspirin, and two other lesser known anti-inflammatory drugs. The results obtained showed that the anti-inflammatory effect of the compound (compound D) mainly occurred in the acute phase of inflammation. (Panthong, A et al., 1997). Another study compared another compound found in Plai extract with the anti-inflammatory drug Diclofenac and found that when applied directly to the affected area, it was twice as potent as Diclofenac (also known as Voltarol). (Pongprayoon, U, et al., 1997). A gel containing Plai was tested on 21 subjects with wounded ankle joints and was compared with a placebo gel. The Plai gel was shown to reduce swelling and pain significantly in the first 2-3 days of the treatment. (Laopatarakasem et al., 1993). Since 1997 when the first two of these studies were published, there have been numerous more studies highlighting Plai’s anti-inflammatory and analgesic properties.

As an anti-inflammatory and analgesic, Plai can be used to help joint problems, inflammation, sprains, strains, sciatica, arthritis, rheumatism, muscular aches and pains, piriformis syndrome, bursitis, tendonitis, gout, bunions, muscle spasms, and torn muscles and ligaments.

Just add 20 drops of Plai essential oil to 10ml of carrier oil and massage in to the affected area. It can also be applied directly to inflamed joints undiluted but take caution with this especially if you have sensitive skin as it could cause irritation. If you have a reaction to the undiluted oil, wash off immediately and use diluted in future applications. When applied undiluted, Plai has been found to ease pain for upwards of 18 hours which makes it a lot more affective as an analgesic than any over-the-counter drug, with less side affects, and a lot cheaper too!

Besides its anti-inflammatory and analgesic properties, Plai is also anti-histamine, anti-neuralgic, anti-viral, anti-fungal, anti-bacterial, antiseptic, antispasmodic, carminative, digestive, diuretic, febrifugal, laxative, and rubefacient. I will discuss some of these other properties and uses in future posts.

Plai essential oil is an invaluable addition to my aromatherapy kit and it takes its place along side Lavender and Tea Tree in my home first aid kit!

The citations for the studies mentioned above are listed below:

Anti-inflammatory activity of compound D {(E)-4-(3',4'-dimethoxyphenyl)but-3-en-2-ol} isolated from Zingiber cassumunar Roxb., Panthong, A; Kanjanapothi, D; Niwatananant, W; Tuntiwachwuttikul, P; Reutrakul, V. Phytomedicine (1997) 207- 212.

Topical antiinflammatory activity of the major lipophilic constituents of the rhizome of Zingiber cassumunar .2. Hexane extractives, Pongprayoon, U; Tuchinda, P; Claeson, P; Sematong, T; Reutrakul, V; Soontornsaratune, P. Phytomedicine (1997) 323- 326.

Efficiency of “Plai Gel” (PlaiGesal) in treatment of wounded ankle in asthlics. Srinakarin Medical Bulletin, 8(3) Mokkhasmit, M., Ngarmwathana, W., Sawasdimongkol, K. and Permphiphat, U., 1971, Pharmacological evaluation of Thai medicinal plants. J. Med. Assoc. Thailand, 54: 490-504

Bunions from a Reflexology Point of View

According to the TheFreeDictionary's Medical dictionary, “a bunion is an abnormal enlargement of the joint (the first metatarsophalangeal joint, or MTPJ) at the base of the great or big toe (hallux). It is caused by inflammation and usually results from chronic irritation and pressure from poorly fitting footwear.”

Bunions also run in the family but it is important to note that it is not the bunion which is hereditary but the foot type. People who are flat footed are more likely to develop a bunion than those with high arches. I think this is why I developed one on my right foot at the age of 16 despite always wearing well fitted shoes – I have flat (ish) feet and my grandmother has bunions too. Other causes include leg length discrepancies, trauma to the joint, and bone displacement (hallux valgus). There is also more chance of developing a bunion as you get older.

From a Reflexology point of view, Bunions are an indication of congestion along the spleen/pancreas meridian which starts on the outer edge of both big toes. From the big toe, it runs up the leg, up through the pelvis and abdomen, and ends at the shoulder. Congestion in this meridian can also cause fungus, stiffness, and ingrowing toenails especially on the big toe; shinbone, knee, and thigh pain; varicose veins, psoriasis and eczema particularly on the legs along the meridian; groin pain and hernias; menstrual problems and other gynaecological problems such as infections, fibroids, and cysts; abdominal pain; problems in the underarm area such as eczema and lymph node swelling; and breast problems such as tenderness and lumps.

The reflex points at which a bunion occurs are the thyroid and thoracic spine. The internal branch of the spleen/pancreas meridian runs through the throat and thyroid reinforcing the bunions connection to the thyroid gland.

One of the reflexology books I own (The complete illustrated guide to reflexology by Inge Dougans) says "Most people with bunions also have problems along the spleen/pancreas meridian or pancreatic disorders, such as problems related to sugar metabolism such as a sweet tooth; cravings for stimulants such as tea, coffee, cigarettes, and alcohol; and constant hunger."

There is no specific reflex for the big toe to help relieve bunions, but massage on and around the affected area can help to relieve any pain or discomfort felt and to help reduce any inflammation in the joint. I would work on the sacral and lumbar areas of the spine reflex as these areas of the spine supply nerves to the big toe (from the lumbar and sacral nerve plexuses) and the kidney reflexes to ensure that the kidneys are functioning properly ridding the body of uric acid (this can build up in the joints especially the big toe causing gout which is a form of arthritis. Arthritis can contribute to or result from bunions). I’m sure working the leg/knee/hip reflexes would also help the condition. To help balance the spleen/pancreas meridian, I would work on the pancreas and spleen reflexes.

An interesting article on the relationship between bunions, sugar, and the spleen can be found on the Acupuncture Today website. Another interesting site about bunions is The Bunion Experiment - One woman's search for bunion cures.

Massage and Pathology

Photo by melodi2.

I have always had a keen interest in how the body works. When I was younger, I was a member of St Johns Ambulance Brigade. Even as an Assistant Scout leader, I regularly attended First Aid courses. Unfortunately, I have let the training slip in recent years but it is something I would like to take up again. You never know when it might come in handy!

Before training to be a Holistic Therapist, I worked as an auxiliary nurse on a Respiratory and Palliative Care ward at Queen’s Medical Centre, Nottingham. Working at the hospital fuelled my interest in the human body and I enjoyed learning about different conditions, symptoms, treatments, medication and the like. After leaving work at the hospital, I returned to college to study towards a Diploma in Anatomy & Physiology. And this was where my path to all things holistic started.

As a Holistic Therapist, I come in to contact with clients on a daily basis that have a wide variety of ailments - some minor and some more severe. Quite a number of these clients take prescription medication and/or supplements for their ailments. I feel it is important for me to know as much as I can about different ailments, their symptoms, how they affect my client (both physically and emotionally), and how they are treated, as it helps me to understand my client fully; allows me to tailor my treatments to their specific needs; and enables me to advise on ways in which they can help alleviate the symptoms if possible.

So to continue on my knowledge quest, I recently purchased a book called Massage Therapist's Guide to Pathology by Ruth Werner. It was quite an expensive book but it was well worth the money. With 740 pages and a resource CD-ROM, there is heaps for me to read and learn about the body.

So what is Pathology? According to Dictionary.com, Pathology is the science or the study of the origin, nature, and course of diseases.

The book provides detailed information on more than 200 different diseases. By becoming familiar with the signs and symptoms of theses diseases, it will enable me to recognise conditions for which massage is appropriate; where massage must be used with caution or modifications; for which massage is contra-indicated generally or locally; and for which massage is inappropriate. Please note, this does not mean that I can or will diagnose a condition – it just means that I can offer and/or advise on the correct holistic and/or conventional treatment for that condition. It also helps me to know when to refer a client on to another professional, for example a chiropractor, a doctor, or a counsellor.

So far I have only flicked through the book but it looks great. Lots of detailed, colour photographs of skin conditions and it mentions which holistic treatments are suitable for each ailment and whether any modifications are required.

I hope to write about some of the ailments and how massage and other holistic therapies can help here on this blog. I’m very interested in learning about Osteoporosis as I have recently taken on several clients with this disease. Although it will not help strengthen or bring back the density of the bones, massage can help to relax the muscles around the bones and bring some pain relief to the client.

Piriformis Syndrome

The piriformis muscle runs from the back of the femur (thigh bone) to the sacrum (base of the spine). It lies deep below the gluteal muscles of the buttocks. It assists in abducting and laterally rotating the thigh.

Piriformis syndrome is a condition in which the piriformis muscle irritates the sciatic nerve, causing pain in the buttocks and referring pain along the course of the sciatic nerve which runs down the back of the leg right down to the foot.

The sciatic nerve usually passes underneath the piriformis muscle, but in approximately 15% of the population, it travels through the muscle. This anatomical variation, as well as overuse, injuries, and tension, can result in piriformis syndrome causing inflammation of the muscle which in turn irritates the sciatic nerve.

To help relieve the pain associated with piriformis syndrome, stretching of the piriformis muscles should be performed several times a day. This can be combined with physical therapy such as Deep Tissue Massage to help reduce inflammation, release any trigger points in the muscle, and speed up healing. Using hot and cold compresses on the area can also help to reduce pain.

To stretch the piriformis muscle, lie on your back and cross the involved leg over the other. With both knees bent, place both hands together under the knee of the other leg (the lower leg), and gently pull the bottom leg toward your chest and hold both thighs closely until a stretch is felt in the buttock area. Hold for 30 seconds and repeat on both sides.

The stretch outlined above and the picture were sourced from spine-health.com.

Essential Oil in Focus: Frankincense

I have let the Essential Oil of the Week posts lapse recently so from now on they will be called Essential Oil in Focus and I will post new ones as and when I have written them.

In the limelight this week is a relaxing base note essential oil as I have only covered top and middle notes so far.

Botanical name: Boswellia Carteri

Aroma type: Resinous

Note: Base

Frankincense, also known as Olibanum, has been widely used in religious ceremonies and rituals for thousands of years in many areas of the world including India, Egypt, China and by the Catholic church here in the West. It was also burnt as an incense to 'drive out evil spirits'.

It was a very costly substance in the Ancient World which made it favourable as an item of offering. It was one of the gifts given to the baby Jesus.

The properties of Frankincense essential oil include anti-catarrhal, carminative, digestive, diuretic, emmenagogue (promotes or increases menstruation), antidepressant, antiseptic, astringent, cicatrisant (promotes the healing of a wound), immuno-stimulant, anti-inflammatory, sedative, and uterine.

It is also a very effective expectorant and I often find when I use this oil, it makes me cough a little even if I haven’t got a cold or cough. To help with respiratory problems and colds, place 4 drops of the oil in to a bowl of boiling water - lean over the bowl, covering your head with a towel and inhale the steam for five to ten minutes.

Frankincense can help with a wide range of medical conditions including stress, tiredness, cuts, emotional problems, coughs, ulcers, wounds, headaches, asthma, anxiety, depression, bronchitis, colds, laryngitis, PMS, cystitis, panic attacks, flu, heavy periods, menstrual problems, catarrh, insomnia, irritability, hyperventilation, postnatal depression, fibrositis, haemorrhoids, poor muscle tone, dilated capillaries, and abscesses. It is also thought to boost confidence.

It is also very good for rheumatism, arthritis, and general aches and pains. In the olden days, people suffering from rheumatism were advised to suspend their painful joints in the smoke of frankincense. They would also sit on a chair with holes in over the burning incense bathing their entire body in the smoke.

In Ancient Egypt, Frankincense was used in rejuvenating face masks, cosmetics and perfumes. Today, it is still being used by Aromatherapists to help treat skin conditions such as blemishes, acne, stretch marks, psoriasis, scar tissue, and wrinkles. It is suitable for all skin types, especially dry and mature skin.

Frankincense soothes and calms the mind, slowing down and deepening breathing which makes it excellent for use in meditation. It is also one of the reasons I like using it in my Reiki sessions. I place a drop on the palms of my hands and the aroma can be enjoyed by the client when I am working around their head area at the beginning of the treatment. I think it also comforts the client and helps them to reach a state of relaxation quicker.

It blends particularly well with citrus oils, and many other oils such as basil, cypress, lavender, and geranium.

Frankincense is non-toxic and non-irritant and can be used safely by most people.

While writing this post, I thought wouldn’t it be great if the aroma of frankincense could be accompanied with the post somehow and slowly diffuse into the air around the computer as you read this – a kind of scratch ‘n’ sniff post! Frankincense has such a lovely fragrance so it’s no wonder that it is one of the most popular incenses available.

A very spiritual and calming oil - it is a true favourite of mine.

The Wonder of Tiger Balm

Photo by Robbie1.

I first came across Tiger Balm a few years ago when holidaying in Thailand. I purchased the white version. I never used it while I was there but I wish I had as it would have stopped the itching of all the mosquito bites I had!

I haven’t stopped using it since I came back though. It has so many uses – a lot more than it says on the pot. I carry it with me everywhere.

There are two varieties of Tiger Balm available – white and red. Each has the same ingredients but the amount of each differs. The red version also contains Cassia. Tiger Balm Red is the original product and is better for stronger pain. Tiger Balm White is a gentler product but is still very effective.

Tiger Balm White has the following ingredients: - 8% menthol, 11% camphor, 16% dementholised mint oil, 13% cajuput, and 1.5% clove bud. Tiger Balm Red has the following ingredients: 10% menthol, 11% camphor, 6% dementholised mint oil, 7% cajuput, 5% clove bud, and 5% cassia. Some of these oils are used in aromatherapy.

Let’s look at these oils individually.

Menthol. It reduces itching giving relief from insect bites and stings. It is an analgesic so it can be used to relieve minor aches and pains such as muscle cramps, sprains, headaches and similar conditions. It is a decongestant helping with colds, coughs, respiratory problems and sinus conditions.

Mint. Because of its antiseptic and expectorant properties, it is beneficial in the treatment of colds and flu, insect bites and stings, asthma, and other respiratory problems. It is ideal for treating headaches, relieving nausea, motion sickness, and dizzy spells. It is an antispasmodic making it useful for cramps, muscle spasms, and tension.

Cajuput. Like the menthol and mint, cajuput oil cools down the body and helps with infections and fever. It is also a decongestant and an antiseptic helping with respiratory conditions. Not only can it give relief from itchy insect bites but it can also be used to ward off insects. It is helpful in skin conditions such as acne and psoriasis. Due to its analgesic, antispasmodic and anti-neuralgic properties, in can be useful in treating muscular aches and pains, gout, muscle spasms, cramp, headaches, period pain, joint pain, sciatica, neuralgia, arthritis, and rheumatism.

Clove Bud. Clove bud oil has very similar properties to the oils already mentioned. It is an analgesic, antiseptic, antispasmodic, anti-neuralgic and an insect repellent. It can also be used for acne, bruises, burns and cuts, and keeping infections at bay. It helps lift depression, improve memory, and helps lethargy. It is excellent for toothache – massage the outside of your jaw with some clove oil or tiger balm to ease the pain.

Cassia (also known as false Cinnamon). It is very beneficial for arthritis, rheumatism and other muscle and joint aches and pains. It can also help with fever, coughs and colds, and other respiratory problems. Cassia is found in the Tiger Balm Red.

When these essential oils are combined in Tiger Balm (or if you blended them yourself) they create a synergistic blend enhancing their properties especially the ones which are common to all the oils, for example, decongestant and analgesic.

Tiger Balm is for external use only and should not to be taken orally. Avoid contact with the eyes. It should not to be used on children under 2 years of age.

Tiger Balm contains no animal products and is not tested on animals. So no it DOESN’T contain Tiger!

So as you can see, Tiger Balm can help with a wide range of ailments from insect bites, to headaches, colds and flu to muscular aches and pains.

For further information on Tiger Balm, visit the official
UK Tiger Balm website.

Relieving Muscle Tension

With this technique you can learn to recognise where you are holding tension in your muscles and how to relieve it.

Find a quiet place to do this exercise away from distractions – unplug the phone, let people know that you want some quite time for 10-20 minutes. You might like to play a relaxation CD. Lie down on your bed, the sofa or on the floor. Use a pillow or small cushion under your head and neck and one under your knees to take any pressure off your lower back. Make sure you are lying comfortably with your legs slightly parted and your arms beside your body.

Take three deep breathes, in through your nose and out through your mouth. Count to 7 on the in breath and 11 on the out breath. Bring your focus to your hands. Clench them tightly for 5-10 seconds and then slowly release them for 20 seconds while breathing normally. Now bring your focus down to the toes on your left foot. Tighten or clench the muscles in your toes in the same way as you did with your hands and release. Then move up your left leg, across your pelvis, and up your right leg. Now come up the front of your body, working on the muscles of your stomach, chest and shoulders. Return to the lower back and work your way up the muscles of your back up to the shoulders. Relax your left shoulder, and work your way down the arm to your fingertips and then move on to the right arm. Now move up your neck, up the back of your head and over the top of the scalp, forehead and finally your face. Tighten and release all the muscles along the way.

As you relax each muscle, let go of any tension. If you feel any areas tensing up again, go back to that area and tighten and release again. You can also repeat this technique on areas that you notice have the most tension.

If you don’t think you will be able to remember the order outlined in this technique, you can start at your head and work down your body to the feet – it will work just as well. Alternatively, you could record the instructions on to a tape and play them back so that you can follow the order.

You can do this technique anywhere really – on the bus, in the queue at the supermarket, or sat at your desk. Not only does this technique help relax your muscles and helps with tension, but it also helps with relaxation and stress relief in general. If you did this exercise everyday, you would start to notice a real difference in how you feel. The more you practice relaxation, the more it will become second nature to you.

Desk Jobs and Indian Head Massage

Photo by cheetah100.

More and more people have desk jobs and work with computers than ever before. Many of us go to work day-in day-out and sit in front of a computer oblivious to the fact that the way our desk area is set up and the way we sit could be contributing to poor posture which may lead to back pain, neck and shoulder tension, poor circulation, headaches, eye-strain, wrist-strain and many more posture related aches and pains.

The muscles which are particularly affected by sitting at a computer are the two Sterno-cleidomastoid muscles which run down either side of the neck, the large Trapezius muscle that spans the neck, shoulders and back, and the two Deltoid muscles at the top of the shoulders.

One of the best ways to relieve muscle tension is massage. There are many different types of massage but one of the best for relieving muscle tension in the neck and shoulders is Indian Head Massage. Indian Head Massage is a non-invasive holistic treatment which involves massage of the upper back, upper arms, shoulders, neck, scalp and face.

Indian Head Massage can help to relieve pain and stiffness in the neck and shoulders caused by poor posture and repetitive movements, increase joint mobility and flexibility in the neck and shoulder joints, relieve eyestrain and headaches caused by stress and staring at a computer screen, improve circulation, and reduce stress, tension and anxiety levels. To be effective, massage should be undertaken at least once a month.

Although Indian Head Massage and other massage techniques can help to relieve the symptoms associated with poor-posture, it is also important to correct the situation or behaviour which leads to the problem. It is well worth assessing your workstation and computer setup to ensure that it is suitable for you. You may find that your place of work offers ergonomic reviews or workstation assessments.

If you would like to find out more about Indian Head Massage and how it could help you, please visit the Balance Holistics website.

More information about workstation layout and working with VDUs can be found on the HSE website where you can download a free guidance leaflet.

Using Hot and Cold Compresses to Relieve Pain

Hot and cold compresses play an invaluable role in the management of pain. They are particularly useful in helping with acute pain, but are also beneficial if you are suffering with chronic pain. They can also help with stiffness and muscle tension.

Hot compresses cause widening of the blood vessels which in turn increases the blood flow in that area. It also draws heat to the surface, encouraging muscles to relax. The contrast of the cold compress causes the blood vessels on the surface to constrict causing blood to be pushed away from the congested and inflamed tissues. This blood carries away waste products and is replaced by fresh oxygenated blood which is full of nutrients which helps speed up the healing process. It also has an analgesic effect and helps reduce inflammation.

To make the compresses, you will need two small towels (when folded 2 or 3 times they need to be large enough to cover the painful area); two bowls; access to hot and cold water; and appropriate essential oils if using.

Fill one bowl with hot water - tap water should be hot enough, and fill the other bowl with cold water, again from the tap. If you are using essential oils, add 4-6 drops to the bowl of hot water. Soak one towel in hot water, and squeeze out the excess water. Fold the towel neatly to make a compress and place on the affected area for about three minutes. Meanwhile, prepare the cold compress in a similar way using cold water. As soon as you remove the hot compress, replace with the cold one for one minute. Then repeat the sequence – three minutes hot, one minute cold, three minutes hot, one minute cold – for about 20 minutes or even longer if the pain is acute. It is important to always finish with a cold compress, particularly in any areas where there may be inflammation.

You can use hot and cold compresses individually. Hot compresses are good for backaches, rheumatism, IBS, menstrual cramps, arthritis, earache, and toothache; and cold compresses are good for headaches, neck tension, insect bites, sprains, gout, and strains.

The Wonder of Epsom Salts Baths

Hot baths are great for unwinding after a hard day at work, soothing aching muscles, and for general relaxation. They are also incredibly healing – especially if you add a couple handfuls of Epsom salts to it.

Epsom salts are made of the mineral magnesium sulphate. It has many affects on the body when absorbed through the skin in a bath. These include:

• drawing toxins from the body
• soothing aches and pains
• reducing stiffness in the muscles and joints
• relaxing muscles
• sedating the nervous system
• reducing inflammation
• softening the skin
• removing odour (It makes an excellent foot soak!)

You can even use the salts to rub over the skin as an exfoliator!

Just add two handfuls of Epsom salts to hot bath water and soak for a minimum of 20 minutes. You can also add a few drops of essential oils to enhance the relaxation experience – you can’t go wrong with a few drops of Lavender!

You might like to place a cold compress on your forehead or around your neck to prevent any light-headedness. Before you get out of the bath, rinse or sponge down your body with cool or tepid water to close the pores and balance the circulation. Always make sure that you get out of the bath slowly afterwards.

When having an Epsom salts bath, do not use any other products like bubble bath or shower gels as the salts will not work as well. Reserve this type of bath for relaxation and save the cleaning for another time!

After your bath, it is a good idea to drink plenty of water to replace the fluids lost from perspiration and to help eliminate any toxins and waste products from your body.

Please note, do not have hot baths or salt baths if you have heart problems, varicose veins, high blood pressure, are diabetic or are pregnant – speak to your GP first.

If it’s not convenient to have a bath, you can also benefit from Epsom salts by using them in a hot compress. Add a couple handfuls of salts to a bowl of hot water and allow to dissolve. Place a small towel in the bowl to soak, squeeze out any excess water and apply to the body. To keep the warmth in you can insulate the area with warm towels.

Salt, including Epsom Salt, is very cleansing and can help rid you of any negative energies which you may have picked up during your day and re-energise you leaving you feel more positive, grounded and relaxed.

So what are you waiting for? Go buy some Epsom Salts now to benefit from this healing, wonderful, and, most importantly, natural mineral! You can purchase Epsom salts from most chemists and health food stores.

More information about Epsom Salts and its health benefits can be found on the Epsom Salt Industry Council website.

A truly healing experience!