Correct posture of sitting at work place. Donot sit and work at one stretch. 10 mins break after every one hour is recommended. Daily stretching exercise will help.
Syp. Dashmoolarishta 2 tsp twice a day before food. Tab. Sinhanad Guggul 1 tab twice a day before food. Tab. Ampachak Vati 2 tabs twice a day before food.
Tab. Shankhavati 2 tabs twice a day after food chew and eat it.
Castor oil (sunthi siddha) 2 tsp with hot water at bed time
Lukewarm Sesame oil massage half an hour before bath followed by hot water bath.
In the starting prefare using a hot pad for fomentation of back while sleeping
Avoid sour and fermented food. Regular exercise. Cap.Stresscom 1-0-1 Cap.Lumbagest 2-0-2
* There are Different Autoimmune Joint Disease also likely Possible which needs proper investigation for Root Diagnosis
Tests Required- RA Factor CRP Uric Acid Creatinine Vit D B TSH HLA B 27 *
Given your situation, it sounds like addressing the pain and stiffness holistically could be quite effective. Ayurveda looks at such conditions through the lens of dosha imbalances, particularly focusing on Vata and Kapha. When these doshas are not in balance, it can lead to stiffness and muscle tension, as you’re experiencing.
Firstly, it’s important to maintain warmth in your body, especially around the back area. Avoid exposure to cold and dryness. You may apply warm Sesame Oil gently to your back before taking a hot shower or bath. This oil massage, or Abhyanga, can be performed daily or at least 3-4 times a week for 15-20 minutes before your bath. It helps to relax the muscles and reduce stiffness by pacifying the Vata dosha.
Incorporating certain dietary modifications can also be beneficial. Consume warm, cooked foods such as herbal stews or soups, including ginger, black pepper, and turmeric, as these spices help in reducing inflammation and pain. Stay away from cold and raw foods as they may aggravate Vata.
Practicing gentle stretching exercises, or yoga, can help improve the flexibility of your spine and reduce stiffness. Simple poses like Bhujangasana (Cobra Pose) and Marjariasana (Cat Pose) can be performed daily. Do them early in the morning after a short warm-up to ease into the day.
Pay attention to your sleeping posture; try sleeping on your back or side with a pillow between your legs to relieve the pressure on your spine. Ensure your mattress is not too hard or too soft, as either extreme can lead to back discomfort.
Beyond this, Ayurveda suggests herbs such as Ashwagandha or Shilajit which can be taken as supplements, aiding in reducing muscle tension and enhancing strength and flexibility. Consult with an Ayurvedic practitioner to find the right dosage and form suitable for you.
In addition, keeping stress levels low, through meditation or deep breathing exercises, also provides significant relief. You might want to try a few minutes of Pranayama (breathing exercises) each day, which can calm the nervous system and support relaxation.
Finally, if symptoms persist or worsen, it remains crucial to regularly consult with healthcare professionals or an experienced Ayurvedic doctor to tailor the treatments more specifically to your evolving needs.