HELLO SHAILDEEP SINGH,
You’re dealing with an L5-S1 disc bulge and right-side nerve root compression, which is causing sciatica pain. At 19 , it’s understandable that you want to avoid surgery- and the good news is, many people recover without it through. a combination of yoga therapy, lifestyle changes and supportive care.
IMPORTANT FIRST- WHEN TO SEE A DOCTOR before starting any routine, please make sure:- -there is no progressive weakness in your legs or foot drop -you can still control your bladder and bowel -pain is not severely worsening or disturbing sleep every night. If any of these happen- seek immediate medical attention
A disc bulge at L5-S1 often presses on the sciatic nerve, especially the S1 nerve root, causing -pain radiating from lower back->buttock->thigh->calf->foot(right side) -numbness or tingling -muscle tightness and weakness
YOGA THERAPY APPROACH STEP 1- GENTLE PHASE(reduce pain and nerve irritation) 1)MAKARASANA(crocodile pose)- 5 mins -lie on your stomach, arms folded under head -this relaxes spine and reduces pressure
2)BHUJANGASANA(cobra pose-modified)- 5-8 reps -lie face down, keep hands near shoulders, lift chest slightly- only partial extension -helps create space at L5-S1
3)ARDHA SHALABHASANA(half locust pose)- 5 reps -gently lift one leg(not both) 6-12 inches off the floor -strengthens back without pressure
4)SETU BANDHASANA(bridge pose)- 5 reps, 10 sec hold -strengthen glutes and lumbar support
5)PELVIC TILTS(dynamic)- 10 reps -while lying down with knees bent, gently tilt pelvis upward and back
AVOID -forward bending(paschimottanasana, uttanasana) -deep twists or seated forward poses -long sitting without support
STEP 2:- STRENGTHENING PHASE(ONCE PAIN REDUCES)
1)CAT–COW POSE(MARJARIASANA-BITILASANA)- 10 slow reps -improves spinal mobility safely
2)UTKATASANA(CHAIR POSE-WALL SUPPORT IF NEEDED) -Strengthen thighs, core and back
3)TADASANA+BACK STRETCH(UPWARD STRETCH) -improves posture and decompression
4)PLANK(FOREARM OR HALF-PLANK)- 10-30 SECS -core strength to stabilise spine
AYURVEDIC MEDICINES PLANNED FOR YOU
1)TRAYODASHANG GUGGULU- 2 tabs twice daily after food for 3 months =nerve pain relief (sciatica), supports joints, spine and nerve health
2)MAHAYOGARAJ GUGGULU- 2 tabs twice daily after food for 2 months =deep tissue detoxifier, strengthen bones and nerves
3)DASHMOOLA KASHAYA- 20 ml with equal water twice daily before food for 3 months =anti-inflammatory, helps vata pacification and muscle pain
4)ASHWAGANDHA CHURNA- 1 tsp daily at bedtime with warm milk for 3 months =strengthens nerves and muscles , reduces stress and improves recovery
5)RASNADI GUGGULU- 2 tabs twice daily after meals for 2 months =excellent for joint pain, stiffness , vata shamak -balances nerve irrtiation
6)EKANGVEER RAS- 1 tab twice daily for 1 month only =specifically for sciatica, neuralgia
WHY THESE MEDICINES ARE CHOSEN FOR YOU since your condition involves -nerve root compression-sciatica -disc bulge-degenerative or injury-related -chronic vata imbalance- pain, dryness and nerve issues)
The above combo: -reduces inflammation around the nerve root -promotes nerve regenration -improves disc hydration and spine health -releievs pain and muscle stiffness
DIET TO BE FOLLOWED -warm,cooked food- khichdi, dal rice, vegetables soups -healthy fats- ghee 1 tsp/day, sesame oil, almonds(soaked) -root vegetables- sweet potato, carrot, beetroot -moong dal(split green gram)-light protein rich -spices-ginger,turmeric,cumin, ajwain -milk+ashwagandha
HYDRATION- 3L daily-warm water
AVOID -cold, raw foods- salads, cold milk, iced drinks -dry processed foods- chips, biscuits, popcorn -heavy to digest foods- curd at night, fired foods, red meat -gas forming vegetables- cabbages, cauliflower , rajma, chana -caffeine and smoking- tea/coffee, excess smoking -sugar and refined carbs- cakes, maida, soft drinks
GENERAL RECOVERY TIPS DO’S -sleep on firm mattress with knees slightly bent -walk regularly-short, frequent walks -stay hydrated and warm -use heat therapy(hot water bag) on low back
AVOID -sitting for long hours-use cushion support -running/jumping/gym weights until cleared -cold exposure or skipping meals
RECOVERY TIME -with yoga+medicies , people often feel 50-70% better in 2-3 months -nerve healing can take 3-6 months so be consistent and patient
DO FOLLOW
HOPE THIS MIGHT BE HELPFUL
THANK YOU
DR. MAITRI ACHARYA
EXTERNAL APPLICATION
1)WARM NIRGUNDI TAILA APPLICATION - MASSAGE DAILY FOR 30 MINUTES
2)FOLLOWED BY HOT WATER BAG STEAM
3)PASTE APPLICATION- ERANDAMOOLA+CASTOR OIL WARM PASTE FOR 20 MINUTES DAILY
4)KOTTAMCHUKADI LEPA APPLICATION- EVERY ALTERNATE DAY
THANK YOU
DR. MAITRI ACHARYA
Exercise What to Do Reps
*McKenzie Press-ups Lie on your stomach, hands under shoulders, gently press up your upper body while keeping hips on the floor 10 reps × 3 sets *Pelvic Tilts Lie on your back with knees bent, flatten your lower back into the floor, hold for 5 seconds 10 reps × 3 sets *Single Knee to Chest Pull only your left leg to your chest while lying down. Keep right leg relaxed 10 reps Bridge Pose Lie on your back, knees bent, lift your hips slowly off the floor 10 reps *Leg Slides While lying, slide one leg straight and back (don’t lift)१10per leg.
✅ Note: Avoid double leg lifts or full knee-to-chest – these worsen disc pressure
🔥 Pain Relief at Home
First 7 days: Apply an ice pack to your lower back for 15 minutes, 2–3 times a day
After 7 days: Use a hot water bag for 15 minutes to relax the muscles
Sleeping position: Sleep on your side with a pillow between your knees or on your back with a pillow under your knee
🥗 Diet to Support Healing
Add foods rich in calcium, magnesium, and collagen:
Milk, almonds, paneer, sesame seeds, bone broth (if non-veg)
1 tsp of ghee in lunch/dinner daily
Soaked walnuts and raisins in thej morning (natural anti-inflammatory)
Take care of your diet avoid processed food dairy products sugar meda starch oil nonveg food and take fruits vegetables and salads lemon juice regularly and yoga and exercise regularly Harsingaar ki leaves ka kadha. Tridashang gugulu Shalaaki cap Rumalaya tab Dashmoolarist Mahanarayan oil massage Follow 3 month regular
Kati basti with mahanarayan taila Tab. Yograj guggul 1-0-1 Tab. Ekganveer ras 0-1-0 Tab. Peedantak vati 1-0-1 Syp. Dashmool kwath 15-0-15ml
Avoid driving the vehicle for longer duration Avoid sleeping in uneven surfaces, use hard surface for sleeping Do streching excercise Do yoga regularly Use lumbar belt regularly Take tab palsinueron 1tid after food Tab vishatinduka vati 1tid after food Sahacharadi kashya 15 ml bd before food Take sahacharadi taila do mild massage and take fomentation with hot air bag If possible visit nearby panchakarma centre and take one course of Kati basti, niruha basti or physiotherapy
Hie shaildeep your are to young to have this type of painful discomfort… please take proper medication with proper yoga and exercise to get rid eaisly … Do
Divya peedanil gold tab=1-1 tab before meal twice
Divya TRYODASNG GUGULU Divya VISHTINDUK VATI Divya SHILAJEET RASYANA VATI=1-1 tab each with water after meal twice
Do regular yoga such as=VAZRASNA/ARDH HALASANA/TADASANA…THIS SUPPORS YOUR BACK AND SCIATIC NERVE STIMULATION
DO AVOID GASEOUS FOOD SUCH AS JUNK FOOD/MAIDA/RED CHILLI/PACKED BEVERAGES
DNT BEND TO MUCH AND NOT LEFT HEAVY METALS OR OBJECTS TILL TOUR RECOVERY
CONSULT AFTER 2 MONTHS
YOU CAN EAISLY CURED
As you have said that your are 19 , so your problem maybe solved completely by Panchkarma therapies like Kati Basti So you should visit a panchkarma center
Don’t worry
It is a kind of nervous pain felt in the line of distribution of the sciatica nerve ( butto k , back of thigh and calf and foot)
🌱 Ayurveda 🌱
Vata vridhi occurs in kapha sthana, so ruksha sweda should be done in the beginning.
✅
* Intake lasuna, kulattha, ginger
* Maintain proper posture on sleep, pillow
* Sit comfortable chair
❌
* Avoid oilyfood, watching TV continuously lying in improper posture
💊INTERNAL MEDICINE 💊
1. Rasnasapthakam kashayam - 15 ml Yogaraja gulgulu gulika - 1
15 ml with 60 ml boiled hot water , one gulika morning and evening before food (empty stomach)
2. Laksha guggulu gulika - 1- 0 - 1 twice daily after food
3. Rasonadi vati ( bipha) - 1 - 0 - 1 after food
🍀 In later phase - after 3 weeks
1. Vidaryadi kashayam - 15 ml with boiled hot water morning and evening before food
2. Gandha tailam - 3ml with milk night after food
3. Guggulu thikthakam ghrtam - 20 ml with milk at bed time
🍁 EXTERNAL APPLICATION 🍁
1. Dhanwantaram thailam + chinchadi tailam ( apply it warm) - apply affected area
🍀 HOME REMEDIES 🍀
1. The paste made of gunja seeds ( abrus precatorious ) with water is applied over the painful area ( external application)
💠 Ayurveda IP treatment is better 💠
* Kashaya kizhi
* Taila kizhi
* Pizhichil
Note : if any kind of inflammation - first rooksha prayoga has to be done
1. Kolakulathadi choornam - apply
Don’t worry shaildeep. Start taking KATI BASTI WITH SAHACHARADI TAILAM (OIL) along with following medications… 1.sahacharadi kwath 15 ml with 30 ml of lukewarm water empty stomach b.d. (twice in a day). 2 Trayodashang guggulu 1-0-1 (for chewing)… Follow up after 15 days…
Along with some medicines and exercises you can improve your condition.
1. Rasnasaptakam kashayam 15 ml+ 45 ml lukewarm water twice daily before food.
2. Lumbaton plus capsule 1-0-1 after food.
3. Dhanwantaram tailam+ sahacharadi tailam for external application.
Avoid lifting heavy objects. Sit with a lumbar support. Take a break every 30 minutes. Avoid stomach sleeping.
You can start with gentle exercises and avoid pain triggered exercises. After 2 weeks you can increase walking and include more stretching exercises.
Start with the leg raise excercise lying on the floor. Then do bhujangasana. It strengthens lower back muscles and also promote better spinal posture. After 2 weeks you can try suryanamaskara.
Laxadi guggul 1-0-1 after food with water Astiposhak tablet 1daily after food with water daily Trayodashang guggul 1-0-1 Ekangvir ras 1-0-1 All tablets are after food with water Light massage with sahachar oil on back and leg area once daily folled by hot fomentation. Avoid lifting, Walking on rough surface Travelling on rough roads. Wear lumbao - sacral waist belt during day, remove at night before sleep. Continue this for 2 months and then follow up
Hii Shaildeep I understand the pain you’re going through at this age, but don’t worry there’re a few lifestyle change that can keep your issue in check - Posture is very important, sit with back upright (you can use support) and avoid sitting in awkward postures - Forward bending is your enemy and backwardis good for you(I’ll mention those below), use your knees instead for example: If you’ve to pick something up from ground, make it a habit to sit on your knees and lift up. - Keep your gut health in check - Drink buffalo milk if you can
Yoga that you can do daily with minimum time needed: - Bhujangasana - Dhanurasana - Makarasna - Chakrasana - Matsyasana You can find the accurate way of doing these online
Additionally please take: - Tablet Lakshadi guggulu 1-0-1 - Tablet Yogaraj guggulu 1-0-1 both after food (preferably after a gap of an hour) with normal or luke warm water
Avoid curds, whey protein, junk, fried and spiced food
Hope to hear about your better health soon.
Dealing with disc bulge at L5-S1 and associated sciatica pain is understandably challenging, especially at your young age. While it’s good to aim for avoiding surgery, it’s essential to approach your healing carefully. Ayurveda emphasizes on balancing your body’s doshas and enhancing your body’s natural capability to heal.
Firstly, managing your Vata dosha might be crucial because an aggravated Vata can contribute to nerve and spine related issues. Diet-wise, warm, nourishing, and easily digestible foods can help pacify Vata. Prefer cooked vegetables, warm soups, and use spices like ginger and turmeric for their anti-inflammatory benefits. Avoid cold and raw foods as they might exacerbate Vata imbalance.
Regular but gentle exercises can be beneficial. Think of exercises that don’t strain your back much. Simple yoga asanas like Bhujangasana (Cobra Pose) and Ardha Matsyendrasana (Half Lord of the Fishes Pose) can be gently incorporated. But be cautious, don’t push too hard, especially with twisting or forward-bending poses. Practicing these under a trained professional is recommended, so that you don’t exacerbate the condition.
Abhyanga, which involves self-massage with warm sesame oil can help nourish the tissues and enhance blood circulation to the affected area. Make it a routine, massaging gently in the direction of your heart before a warm shower.
Additionally, hot compress may promote relief from pain. Using a hot pack on the affected area can offer soothing comfort and reduce inflammation.
Do not underestimate the power of calming your mind. Regular practice of Pranayama, specifically Nadi Shodhana (alternate nostril breathing), can help manage stress and promote healing by balancing your energy channels.
It’s crucial to keep good posture during activities and rest adequately. Sleep on a firm mattress and avoid sitting for long periods. Elevate your legs slightly when resting to help alleviate nerve pressure.
Consider consulting an Ayurvedic practitioner for personalized herbal formulation like Ashwagandha or Gugglu preparations that can support your recovery. However, always consult with health professionals, especially if pain persists or worsens. Surgery isn’t always inevitable, but safety is paramount.
Hi pls consult with nearby ayurvedic doctor and get panchakarma treatments Internally Adaarisahachacharadi kashayam 15ml twice daily before food dilute with45ml lukewarm water, sahacharadi tailam capsule 1 capsule twice daily before food Sciatilon capsule 1-1-1after food Dhanwantararishtam 30ml thrice daily after food Nervacea tablet 1-0-1after food
Do streching exercises Dhanurasana ,bhujangasana can be done Thankyou
