Hello Thank you for sharing your concern. Prolonged desk work and computer use often cause muscle stiffness, pain, and fatigue in the neck and shoulders. But dont worry we are here to help you out😊
✅ AYURVEDIC TREATMENT PLAN
1️⃣ Shamana Chikitsa (Internal Herbal Remedies)
1. Dashamoola Kashaya – 20 ml twice daily after food with equal water. ( Anti-inflammatory and relieves Vata stiffness.)
2. Yograj Guggulu – 1 tablet twice daily after meals with warm water. ( Reduces muscle pain, inflammation, and strengthens joints.)
3. Ashwagandha Churna – ½ tsp with warm milk at bedtime. ( Reduces stress, relaxes muscles, and improves energy.)
2️⃣ Bahya Chikitsa (External Therapies & Panchakarma)
Regular external treatments are most beneficial for chronic muscular tension:
1. Abhyanga (Oil Massage):
Daily self-massage with Mahanarayana Taila or Dhanwantharam Taila over neck, shoulders, and upper back.
Warm the oil slightly before use; gentle circular motion for 10–15 minutes followed by warm water bath.
2. Swedana (Steam Therapy):
Apply Nadi Sweda (herbal steam) or a warm towel compress after Abhyanga. Relieves stiffness and promotes blood circulation.
3. Panchakarma Therapies (for chronic or recurrent stiffness) for 7 days
Greeva Basti: Retaining medicated warm oil over cervical region using dough ring; deeply nourishes and relaxes neck muscles.
Pizhichil (Taila Dhara): Gentle pouring of warm medicated oil over the body; excellent for muscle fatigue and Vata disorders.
Patra Pinda Sweda- Herbal leaf bolus fomentation for tight muscles.
Nasya Therapy: Instillation of medicated oil like Anu Taila in nostrils, beneficial for cervical stiffness, headaches, and stress.
👉 Undergo these Panchakarma therapies once or twice a year, especially if you have chronic desk work stress.
✅ DIETARY RECOMMENDATIONS
Favor warm, unctuous, and nourishing foods: khichdi, ghee, milk, sesame, dates.
Include anti-Vata spices like cumin, ginger, ajwain, and turmeric.
Avoid cold, dry, and processed foods, as they aggravate Vata.
Stay well-hydrated with warm water or herbal teas (ginger–tulsi).
✅ LIFESTYLE & SELF-CARE
1. Ergonomic posture: Keep computer at eye level, feet flat on floor, and back supported.
2. Take micro-breaks: Every 45–60 minutes, rotate neck and shoulders slowly.
3. Stretching & Yoga
Asanas: Bhujangasana, Gomukhasana, Marjariasana Pranayama: Anuloma Viloma and Bhramari calm the mind and relieve tension.
4. Evening ritual:
Warm oil massage to neck + hot towel compress. Herbal tea (Tulsi–Ashwagandha) before bed for muscle relaxation and stress relief.
Daily self-care rituals, proper posture, and regular Panchakarma will ensure you remain pain-free, energetic, and mentally calm even with long desk hours.
Warm regards, Dr Snehal Vidhate
Don’t worry take rasandi Guggulu 1tab bd, makaradwaja 1tab bd enough
Find yourself a nearby Panchakarma centre and go for Full body Abhyang (Massage) with Murchita tila taila followed by Sudation therapy for 7 days.
Take - 1. Shallaki MR 1-0-1 after food 2. Dashmoolarishta 15ml-0-15ml with 15ml water before food
Avoid - Cold bath, packaged food items, excess sugar, cold water, sour food items like curd/buttermilk, avoid Paneer/Cheese
Regards Dr Gursimran Jeet Singh MD Panchakarma
1.Yograj guggulu 2 tab twice daily with water after meals 2.Ashwagandha churna 1 tsp at bedtime with warm milk 3.Dshmoola kwath 20 ml with 20 ml water twice daily after meals 4.Dhanvantaram oil-massage with warm oil twice daily
Daily Practices Morning - Stretching: 5–10 minutes of neck rolls, shoulder shrugs, and spinal twists. - Pranayama: Nadi Shodhana + Bhramari for mental clarity. During Work - Hourly Reset: Every 60 minutes, do 1 minute of shoulder rolls + deep breathing. - Posture Check: Keep screen at eye level, feet flat, shoulders relaxed. Evening - Foot Massage: With sesame oil to ground Vata. - Herbal Tea: CCF (Cumin-Coriander-Fennel) or Tulsi-Ginger tea.
Do neck exercises twice daily Do shoulder exercises twice daily Trayodashang guggul 1-0-1 after food with water Apply mahanarayan oil on affected area twice daily Ashwagandha churan 0-0-1tsp at bedtime with warm milk.
For neck and shoulder tension due to desk work, integrating Ayurvedic principles with simple lifestyle modifications can be beneficial. Your condition may be caused by prolonged Vata and Kapha aggravation, leading to stiffness and heaviness. Let’s tackle these issues through practical means.
Firstly, consider starting your day with a self-massage, or Abhyanga, using warmed sesame oil, which helps in reducing muscular stiffness and improving circulation. Focus on the neck and shoulder area; spend at least 5-10 minutes in circular and elongated strokes.
During your workday, ensure you take short breaks every 30 minutes to stretch and improve your posture. Simple neck stretches can go a long way. Turn your head side to side, drop your chin to your chest, and gently tilt your head back, holding each position for a few seconds. Incorporating Desk Surya Namaskar (desktop sun salutations) can also help ease tension.
Herbal teas such as ginger or Tulsi can mitigate stress and increase energy levels. Consuming warm, well-cooked meals with spices like cumin, ajwain, and turmeric will balance your doshas and keep your Agni (digestive fire) strong, which plays a key role in maintaining energy.
In the evenings, a few minutes of Pranayama, such as Nadi Shodhana (alternate nostril breathing), can calm your mind and relieve mental fatigue. An Epsom salt bath occasionally may soothe your muscles too.
If the tension persists or worsens, consult a healthcare professional for a personalized evaluation. Office ergonomics — chair, desk, screen placement — play a huge role in reducing strain too, adjust them to keep your spine aligned. Implementing these small, daily practices consistently can significantly improve discomfort and brighten your energy and mood.
The pattern you described is very common when someone works for long hours at desk Start on Trayodashanga guggulu 1-0-1 Peedantaka vati 1-0-1 Ashwagandha capsule 1-0-1 Dashamoola aristha 4-0-4 tsp with equal quantity of water Kaheerabala taila - gentle massage to be done Do mild neck exercises Screen height should be at eye level
Maharasnadi guggulu Ashwagandha capsule Each tablet once daily after food with warm water Mahanarayana taila - massage to be done
