Many of my clients exercise regularly, but also have desk-based jobs. This means that they often arrive at the clinic with various low-level aches, pains and tension which they are unable to relieve through stretching at home. Usually poor posture or overuse of the muscle are to blame for these kinds of aches and pain, and symptoms can include pain, inflammation, oedema (swelling), tightness or tension, and reduced motion in the affected area. Also tendonitis, plantar fasciitis, or carpal tunnel syndrome may be the result of repetitive strain injury (RSI). In such instances, there are several treatment options available to clients, both at home and on the massage couch.

Preventative measures include regular stretching as part of the working day (3), and post-exercise, to ensure the muscles are adequately moved and stretched, and tension build up is prevented. Supportive desk chairs, mouse mats, and armrests can prevent RSI in the wrists, for example, and support healthy back posture whilst seated (4). Maintaining a regular physical practice such as gentler forms of yoga, e.g. yin yoga, can also be enormously helpful for maintaining flexibility, since they focus on releasing the fascia that connects the musculoskeletal system (5), reducing tension in the muscles and keeping joints mobile. Mixing up exercise regimes and not over-working one muscle group can also help to prevent muscle pain from overuse (RSI).

However, there are always times when we might overdo it on a run or in the gym, sit for too long at our desks, or lift something heavy. We then wake up the next morning with a crick in the neck, sore legs, or a painful shoulder. Perhaps we even suffer from a ‘pinched nerve’ due to the inflammation in the surrounding muscle tissues. In these cases, aromatherapy can be a gentle and enjoyable way to help alleviate pain and tension, and to help relax and release muscle tissue.

Since pains and tension of this type tend not to be as limiting or acute as sprains, strains and other injuries, they require a different approach to treatment. Ingrid Martin recommends the use of “strongly analgesic and cooling” (6) essential oils for pain caused by overuse of a muscle, however, oils that are considered warming are also useful for longer-term chronic stiffness (7) and tension.

Some useful oils for chronic pain, tension and RSI

Carrier oils

St John’s Wort (Hypericum perforatum): herbal infused oil, e.g. sunflower Helianthus annuus. A carrier oil infused with St John’s Wort is extremely anti-inflammatory, and is recommended for bruising, reddened skin, as well as being calming for neuralgia and sciatica (inflamed nerves). The herb gives its carrier oil a gorgeous blood red colour.

Jojoba (Jojoba sinensis): Actually a liquid wax, jojoba absorbs very easily into the skin, having a similar molecular structure to that of skin’s natural sebum. It is also anti-inflammatory and is often recommended for treating arthritis and other inflammatory conditions, so can be useful for relieving chronic joint pain.

Essential oils

Cooling, anti-inflammatory essential oils such as those mentioned above for the treatment of acute injuries can also be applied here, but sometimes a more “warming” approach is needed, particularly in cases of stiffness and stagnation in the muscles and joints. Some of these oils include:

Cinnamon (Cinnamomum verum): A warming, stimulating oil that has antirheumatic properties. A lovely addition to a muscle-warming blend.

Safety note: This oil should be treated with caution and not used above 0.1% in any blend due to its skin-sensitising properties (8).

Black pepper (Piper nigrum): Another stimulating, warming oil, with anti-inflammatory and analgesic properties (9). This oil promotes good blood circulation and is particularly recommended for overworked muscles, chronic inflammation, stiffness, and both osteoarthritis and rheumatoid arthritis (10).

Safety note: Use in low doses on sensitive skin.

Rosemary (Salvia rosmarinus): A stimulating, invigorating oil, which is an excellent vasodilator (11) and can alleviate muscle tension and pain through bringing blood to the area. “Stiffness and the related pain are usually relieved if local circulation is improved” (12) states Ingrid Martin.

Marjoram (Origanum majorana): Primarily a relaxant and hypotensive oil, which I use a lot in my clinic for clients with muscular pain and tension. Due to its ability to act on the nervous system as well as on smooth muscle tissue (13), it is a powerful oil for treating physical conditions such as muscle aches and rheumatism (14) caused by excessive tension in the body. It is an excellent accompaniment to some of the more stimulating, anti-inflammatory oils mentioned above.

I would normally combine these oils at no more than a 2% dilution in an appropriate carrier oil for use in massage during a treatment, however I regularly make muscle rubs and balms for clients to take home, as these can be useful to carry with them for use at home, work and more. Usually, a product at a 4-5% dilution is prepared, using a mixture of carrier oils, essential oils and waxes to create a thick balm that is solid at room temperature. This is then applied three times a day to the affected area. A balm of this strength, however, would be too strong for a full-body massage, and is designed for localised, topical use only.

Muscle rub/balm recipe

Makes 1 ~60ml pot

Ingredients

• 7.15ml Beeswax (or soy wax)
• 50ml Carrier oil (e.g. herbal infused St John’s Wort oil)
• 57 drops (~2.85ml)  total essential oil (from list above)

Method

1. Use a bain-marie over a low heat to melt the carrier oils and wax together. Stir until completely melted and combined.
2. Take off the heat. Allow to cool to 50-60 degrees centigrade. If the essential oils are mixed in before the mixture is left to cool much of the essential oils will be evaporated and lost.
3. Add up to 57 drops of essential oils, from those listed above
4. Stir well to combine, pour into a 60ml sterilised tin and allow to cool
5. When solid, the balm is ready to use. Use within 6 months.
6. Apply topically to the affected area up to three times per day, massaging gently.