BACK PAIN

Save yourself from back pain.

What Is Low Back Pain?

Low back pain is discomfort or stiffness in the lower back one of the most common reasons people miss work. It may feel dull, sharp, or burning, and can limit daily movement. When it lasts more than 3 months, it’s called chronic back pain.

Common Causes

Poor posture and long sitting hours
Lifting heavy objects incorrectly
Weak core muscles or lack of exercise
Obesity and stress
Injury, arthritis, or disc problems
Pregnancy or ageing
Sleeping on very soft beds
Driving or screen work for long hours

Typical Symptoms

Pain or stiffness in the lower back
Pain that worsens while sitting
Shooting pain to hips or legs
Numbness, tingling, or weakness
Trouble bending or lifting
Pain after waking or long rest
Relief with warmth and rest

Why It’s So Common Today

Modern lifestyle leads to weak posture and less movement long screen time, poor chairs, fewer outdoor activities, and high stress. Simple posture awareness and regular stretching can prevent long-term spine issues.

Ayurvedic View

According to Ayurveda, low back pain occurs when Vata dosha becomes imbalanced due to poor lifestyle, digestion, and posture. Ayurveda heals by detoxifying, nourishing tissues, and strengthening the spine naturally.

Ayurvedic Therapies for Back Pain

1. Kati Pichu – Warm oil compress relaxes muscles and reduces stiffness.
2. Kati Vasthi – Medicated oil held over the lower back for deep healing.
3. Abhyangam – Full-body massage to improve circulation and reduce pain.
4. Churna Pinda Sweda (Podi Kizhi) – Herbal powder bundle therapy for stiffness.
5. Ushma Sweda (Steam Bath) – Detoxifies and relaxes muscles.
6. Patra Pinda Sweda – Herbal leaf bundle therapy to relieve inflammation.
7. Dhanyamla Dhara – Warm herbal liquid poured continuously for relaxation.
8. Pizhichil – Warm oil squeezing therapy to strengthen the spine.
9. Navara Kizhi (Rice Therapy) – Nourishes and strengthens spinal muscles.
10. Panchakarma – Full-body detox including Virechana (purgation) and Basti (enema).

Yoga Therapy (Asana) for Back Pain Relief

Gentle Yoga Asanas:

Chakra Padasana (Leg rotation pose)

In this pose, the legs rotate slowly, giving light movement to the lower back.It improves blood flow, flexibility, and spinal strength.

Pawanamukthasana (Wind-Relieving Pose)

This pose supports both the belly and back. It helps release trapped gas, eases tightness, and brings softness to the lower back.

Vakrasana (Twisting Pose A & B)

A gentle spinal twist that moves and activates the spine. It relieves slipped disc pain and provides a mild yet powerful stretch to the back muscles.

Matseyasana (Fish Pose)

The chest opens beautifully in this pose. It creates a graceful backbend, helping relieve stiffness in the upper back and improving posture.

Matsyendrasana (Spinal Twist)

A full spinal twist that strengthens and aligns the spine. It helps correct posture and keeps the back supple and strong.

Makarasana (Crocodile Pose)

A restful pose that allows the spine to relax completely.Ideal for disc problems, it calms the back and eases pain naturally.

Bhujangasana (Cobra Pose)

The chest and abdomen lift gracefully in this pose.It strengthens the lower back, opens tight areas, and improves flexibility without strain.

Shalabhasana (Locust Pose)

In this pose, the legs and back lift together. It strengthens spinal muscles and helps relieve lower back pain effectively.

Dhanurasana (Bow Pose)

The body forms a bow, giving a deep stretch to the entire spine. It keeps the back young, flexible, and strong by improving blood circulation.

Sasangasana (Rabbit Pose)

The head bends towards the knees, deeply stretching the back. It releases stored tension and brings calmness to the body.

Marjariasana (Cat Pose)

A soft, flowing pose that moves the spine like a gentle wave. It relaxes stiffness and increases spinal flexibility.

Virshasana (Tree Pose)

A standing pose that builds balance and stability. It keeps the back tall, aligned, and free of strain.

Setu Bandhasana (Bridge Pose)

The back is lifted high in this pose, working on the lower spine and pelvic area. It strengthens the supporting muscles and provides great relief from back discomfort.