At the moment stop all asanas. Start with Mahavatvidhvansh vati 1-0-1 after food with water will help remove inflammation and pain. Laxadi guggul 1-0-1 will help strengthen your bones and muscles, Apply ashwagandha+ mahanarayan oil on affected area twice daily. Once pain subsides. You can restart your asanas but please don’t overdo, do as much is required and till you can comfortably do it.
Don’t worry its normal take rasnadi Guggulu 1tab bd, maharasandhi kwath 20ml bd,maha Narayan tail external application, anuloman ds 1tab u ll get results
Dr RC BAMS MS
Avoid sour fermented and processed foods. Minimize your excercise. Cap.Lumbagest 2-0-2 Sallaki liniment for local application.
Hello, It is better to give some rest for your back, till you feel ready again. Next time when you practice please see to it that you are not bending till you get pain. 1. Karpooradi thailam warm and apply over the back followed by hot fomentation once a day for 10 days.
Take care, Kind regards.
You over-stretched your lower back muscles & ligaments – common when pushing too far in poses like Cobra, Wheel, Camel.
What to Do Right Now (first 3–7 days) Complete rest from all back-bending & forward-bending asanas – no yoga poses that arch or round the back. Gentle heat – warm (not hot) water bag or heating pad on painful area 15 min, 3–4 times daily – relaxes muscles & reduces pain.
Sleep position – lie on back with pillow under knees OR on side with pillow between knees. Walk gently – short 10–15 min walks if pain allows (movement prevents stiffness).
Safe Medicines Maharasnadi Kwath – 20 ml + 20 ml warm water morning empty stomach Yogaraja Guggulu – 2 tablets morning + 2 tablets night after food Dashmoolarishta – 20 ml + 40 ml warm water after lunch & dinner
Oil (must use daily) Warm Dhanwantaram Taila OR Mahanarayan Taila apply gently on lower back massage nightly followed by hot water bag 10 min
When to restart yoga After 7–10 days pain-free , start only gentle forward bends (like Child’s Pose, Cat-Cow slow) to balance the over-stretched back. Avoid back-bends for minimum 4–6 weeks.
Prevention next time Always warm up spine Balance back-bends with forward bends Never force – pain is a stop signal
Regards Dr Gursimran Jeet Singh MD Panchakarma
Tab kesor gugulu 2 bd Take mahayograj gugulu 2 bd Take livtone 2 bd Take chandraprabhavati 2 bd
1.Tryodashang guggulu 2 tab twice daily with water after meals 2.Shallaki tablets 2 tab twice daily with water after meals 3.Rasna saptakam kwath 20 ml with 20 ml water twice daily after meals 4.Mahanarayan taila- Massage gently with warm oil twice daily followed by hot fomentation
🌸 Supportive Routine - Rest: 2–3 days of rest will usually ease mild strain. Avoid deep backbends until pain subsides. - Warm compress: Apply gentle heat to the lower back. - Diet: Favor warm, light, nourishing foods with ghee, milk, and cooked grains. Avoid cold/raw foods. - Gentle yoga: After pain reduces, restart with mild stretches (cat-cow, child’s pose) instead of deep bends.
As for now do not do any asanas just take adequate rest no bending or lifting if still pain persists take dashamoola kadha 20 ml with equal water after meals
- Apply a warm compress or gentle warm oil massage (like Ayurvedic Mahanarayan Taila) to relax muscles. - Keep posture neutral—avoid slouching or prolonged sitting. - Light walking is fine, but avoid bending or twisting until pain subsides. - After 2–3 days, start with mild stretches (cat-cow, child’s pose) before returning to deeper backbends.
WHEN YOU DO A LOT OF BACK BENDING ASANAS THE SPINE MUSCLES LIGAMENTS AND FACET JOINTS GET OVERSTRETCHED AND MICRO STRAIN CAN HAPPEN THIS IS VERY COMMON EVEN IN REGULAR YOGA PRACTITIONERS AND IT DOES NOT MEAN ANY DAMAGE IF PAIN IS MILD
TAKING COMPLETE REST FOR TWO TO THREE DAYS IS ACTUALLY THE RIGHT THING TO DO NOTHING BAD WILL HAPPEN IN THESE FEW DAYS IN FACT THE MUSCLES AND SOFT TISSUES GET TIME TO HEAL AND INFLAMMATION COMES DOWN FORCING PRACTICE DURING PAIN CAN MAKE THE STRAIN WORSE AND DELAY RECOVERY
DURING THESE TWO TO THREE DAYS YOU SHOULD AVOID ALL BACK BENDING FORWARD BENDING AND TWISTING YOU CAN DO ONLY GENTLE WALKING AND SIMPLE BREATHING PRACTICES LIKE DEEP ABDOMINAL BREATHING
APPLYING WARM OIL MASSAGE TO THE BACK FOLLOWED BY HOT WATER BATH OR HOT FOMENTATION ONCE DAILY HELPS A LOT IF AVAILABLE MAHANARAYANA TAILA OR ANY GOOD SESAME OIL CAN BE USED
AFTER PAIN REDUCES YOU CAN RESUME PRACTICE SLOWLY START WITH SUKHASANA TADASANA AND MILD STRETCHING AND ONLY LATER RETURN TO BACK BENDS ALWAYS WITH PROPER WARM UP AND NEVER TO THE POINT OF STRAIN
IF PAIN PERSISTS BEYOND FIVE TO SEVEN DAYS OR STARTS RADIATING TO LEGS OR CAUSES STIFFNESS IN THE MORNING THEN YOU SHOULD GET IT EVALUATED OTHERWISE THIS KIND OF PAIN USUALLY SETTLES COMPLETELY WITH SHORT REST AND CARE
Nothing just eat healthy and do it regularly.
