Hello Ryan, I totally understand your concern. Long hours sitting, bad posture, eye strain from the screen, and not moving are typical causes of back pain, tiredness, bad sleep, and even your eyesight getting worse. But don’t worry we are here to help you out 😊
YOUR CONCERNS
You are experiencing:
–Moderate back pain (4–6/10) for more than 6 months –Long daily sitting: 8 hours –Rare breaks –Fatigue building up –Poor sleep –Weakening eyesight
This combination points to Vata aggravation + muscle stiffness + eye strain.
AYURVEDIC INTERNAL MEDICATIONS (Safe, non-habit forming, supportive for spine + nerves + sleep + eyes)
1. Yogaraj Guggulu – 1 tablet twice daily after food - Relieves chronic back stiffness - Strengthens joints and muscles
2. Ashwagandha Capsule – 1 capsule at night - Reduces fatigue - Improves sleep - Nourishes the nervous system
3. Brahmi Capsule – 1 capsule in the morning - Reduces mental strain - Improves concentration - Helps with screen-related fatigue
4. Triphala Churna – ½ tsp at bedtime with warm water - Improves digestion -Cleanses the body of toxins -Supports good sleep and morning freshness
EXTERNAL TREATMENT
1. Warm Oil Massage (Self-Abhyanga) Oil: Mahanarayan Taila Warm the oil a little Massage lower back + neck/shoulders for 10 min After 30 min take a warm shower
Do 3–4 times/week – Reduces back pain - Improves blood circulation - Calms Vata – Improves sleep
FOR EYESIGHT AND SCREEN STRAIN
1. Triphala Ghrita – ¼ tsp daily at bedtime
–Perfect for eye health – Reduces dryness –Strengthens optic nerves –Helps sleep (because it pacifies Vata)
2. 20–20–20 Rule
–Every 20 min –Look 20 feet away –For 20 seconds Helps in reducing screen fatigue
WORK HABIT CORRECTIONS (Very Important)
1. Take a 2-min break every 45 minutes Do: Stand Stretch Roll shoulders Deep breathing
2. Ergonomic setup Screen at eye level Chair with lumbar support Feet fully on the floor Keyboard at elbow height
3. Evening Routine for Sleep
No screens 45 min before bed Warm shower Ashwagandha at night Soft music or deep breathing This helps sleep quality to improve in 7–10 days.
DIET TO SUPPORT ENERGY & REDUCE FATIGUE
Include: Warm cooked meals Ghee (½ tsp/day) Mung dal + rice (easy to digest) Nuts (almonds, walnuts) Fruits (banana, pomegranate, dates)
Avoid: Processed food Cold drinks Excess coffee Late dinners
INVESTIGATIONS (IF FATIGUE IS SEVERE)
Only if symptoms are not getting better within 1–2 months: Vitamin D Vitamin B12 Thyroid profile Hemoglobin
With the right Ayurvedic medicines + simple lifestyle correction, you can expect: - 40–60% pain reduction in 4–6 weeks - Better sleep in 10–15 days - Improved energy levels - Reduced eye strain - Better posture and flexibility
Kind Regards Dr Snehal Vidhate
Tab Yograj Guggulu 2-0-2 Tab Saptamruit Loha 2-0-2 Triphala Churna 5 gm with Honey after Dinner Samsamni Vati 2-2-2
If posiible avoid Windows Screen otherwise After 40 min take 5 min break and during break shoes green colour or eye smoothing colour.
2-2 drpos Cow ghee in both eye and both nostril at bed time it surely work and easy at home
THANK YOU FOR CONTACTING ASK AYURVEDA DO NOT WORRY START ON MAHARASNADI GUGGULU 1 TAB BD ASHWAGANDHA CAPSULE 1 TAB BD MAHARASNADI KASHAYAM 15 ML BD WITH WATER DHANWANTARAM TAILAM - MASSAGE GENTLY AVOID BRNDING LIFTING HEAVY WEIGHT
Don’t worry take mahayoga Guggulu gold 1tab bd, rasandi Guggulu 1tab bd, rasansapthaka kashyam 20ml bd, mahanarayana tail external application,u ll get results
Dr RC BAMS MS
take ashwagandha tab 2bd take maharasnadi gugulu 1 tab bd do nasya with cow ghee 2 drop each nostri at 6 am morning times wash your eyes triphala eyes
1.Mahayograj guggulu 2 tab twice daily with water after meals 2.Ashwagandha capsules 2 cap twice daily with warm milk after meals 3.Rasna saptak kwath 20 ml with 20 ml water twice daily after meals 4.Panchendriya vardhak taila- 2 drops in each nostril once daily
🍲 Diet Tips - Warm, light, and easy-to-digest meals: khichdi, moong dal, porridge, soups. - Vata-pacifying foods: sesame seeds, ghee, fenugreek, ginger, turmeric, garlic. - Anti-inflammatory support: turmeric milk, amla (Indian gooseberry), ashwagandha milk. - Fruits: ripe banana, papaya, apple, pomegranate. - Avoid: cold water, refrigerated food, curd at night, junk food, excess meat, alcohol.
🧘 Lifestyle Tips - Break sitting time: stand up and walk for 2–3 minutes every 30–40 minutes. - Yoga: gentle poses like cat-cow, child’s pose, shavasana (corpse pose). - Breathing practices: Anulom-Vilom (alternate nostril breathing), Bhramari (humming breath) to calm stress and inflammation. - Warm compress: apply gentle heat on the lower back to ease stiffness. - Oil massage (Abhyanga): sesame oil or medicated oils like Maharasnadi taila in the evening. - Sleep: 7–8 hours of deep sleep, preferably on a firm mattress. - Posture: keep your back straight, use cushions or lumbar support when sitting.
It’s normal nawdays due to sedentary lifestyle and sitting profile jobs:-
Take:- TRYODASHANG GUGUGLU VISHTINDUK VATI ASHWASHILA CAPSULE=1-1 TAB AFTER MEAL TWICE DAILY
ERANDA PAAK= 1 TSP WITH WORM WATER AT BED TIME
PEEDANIL OINT= FOR LOCAL APPLICATION
SO REGULAR YOGA AND PRANAYAM= VAZRASANA/ARDH HALASANA/BHUJANGASANA (5 MIN DAILY)
AVOID SPICY/OILY/FAST FOOD
WORM REGARDS DR ATUL PAINULI PATANJALI YOGPEETH
Hi Ryan this is Dr soukhya see the main cause for your issue is your work system …but can’t change that… better take some rest inbetween then use some support for back during work… Rx-Trayodashanga guggulu 1-0-1after food T shallaki MR 1-0-1after food Mahanarayana taila for massage daily before bath… If you have recent any reports regarding this issue kindly let me…
Medicines 1 Saptamrit Lauh: 1 tablet twice daily with honey/water 2 Trayodashang Guggulu: 2 tablets twice daily with warm water 3 Ashwagandha Churna: 1 teaspoon with warm milk at night
External Therapy Back: Apply warm Mahanarayan Tailam on the neck and lower back daily before bath or bed. Eyes: Place cotton pads soaked in Rose Water over closed eyes for 10 minutes post-work to remove heat.
Lifestyle Advice Diet: Add 1 tsp Cow Ghee to meals to lubricate dry eyes and spine. 20-20-20 Rule: Every 20 mins, look 20 feet away for 20 seconds. Yoga: Practice Bhujangasana (Cobra Pose) daily to reverse the desk-hunch.
Regards Dr Gursimran Jeet Singh MD Panchakarma
Back pain from prolonged sitting often linked to imbalances in Vata dosha, which governs movement and flow in the body. For relief, consider starting with gentle yoga asana designed to enhance posture and strengthen the back muscles. Try poses like cat-cow, child’s pose and spinal twists. Incorporating these into your daily routine can help reduce stiffness and improve flexibility. Do them mindfully for about 15 to 20 minutes in the morning or evening, ensuring you focus on your breath.
With regards to dietary changes, consider including more warm and nourishing foods to pacify Vata. Think cooked vegetables, whole grains, and warm soups, which support digestion and promote ojas (vital energy). Use spices like ginger, cumin, and turmeric in cooking to enhance your agni (digestive fire), they could help in alleviating fatigue and boosting energy levels.
Rasayana herbs like Ashwagandha can be beneficial in reducing fatigue and improving sleep. You might take it as a supplement—half teaspoon with warm milk before bed could support a better sleep pattern and alleviate stress.
Ghee is also advisable; a teaspoon of warm ghee before meals can support flexibility and lubrication of joints, indirectly helping with back pain. Drink plenty of warm water throughout the day to stay hydrated and aid in detoxifying the body.
For worsening eyesight, incorporating triphala might be useful. It’s known to maintain eye health and could be taken daily at bedtime—it is a balanced formula for detoxification and rejuvenation.
Mindful breaks during your work can make a big difference, set a reminder every hour to stand up, stretch, and take a brief walk, if possible. Engaging your body in slight movements can reduce accumulated tension and improve circulation.
If symptoms persist or worsen, consult with healthcare professional for a thorough evaluation.
First, let’s explore the core of your issues from a Siddha-Ayurvedic perspective. Your symptoms of back pain, fatigue, and poor sleep likely arise from an imbalance in Vata dosha. A sedentary lifestyle can lead to stagnation, weakening the prana (life force) flow through your nadis (energy channels), and disturbing your body’s natural rhythm. Here are some steps you can take:
1. Adjust your daily routine to include mild-to-moderate movement. Try practicing gentle yoga or simple stretches for about 10-15 minutes a day, paying attention to the spine. Postures like Bhujangasana (Cobra Pose) and Tadasana (Mountain Pose) can help improve spinal health and posture. Integrating regular short breaks into your work schedule can prevent stagnation.
2. Include balancing dietary habits to pacify Vata. Emphasize warm, cooked foods, and spices like ginger, cumin, and turmeric that enhance agni. Avoid cold, dry, and raw foods that may increase Vata. A teaspoon of Triphala with warm water in the evening can also support digestion and cleanse the system.
3. Consider traditional herbal formulations for back pain, such as Rasnadi choornam or Ashwagandha, which can nourish the dhatus and maintain energy levels. These should be taken under guidance, so consulting a physician is important.
4. For better sleep, maintain consistent sleep and wake times. Drinking a warm glass of Ashwagandha or Brahmi tea an hour before bed can calm your mind. Ensure your sleeping environment is conducive to relaxation—dim lights, a comfortable bed, and minimal sound are key.
5. Check your posture while working to avoid unnecessary strain on your back and eyes. Position your computer screen so it’s at eye level, and opt for an ergonomic chair and desk setup.
If symptoms persist despite these lifestyle adaptations, it may be prudent to seek evaluation from a healthcare provider to rule out serious concerns. This ensures a comprehensive understanding of your condition from both an Ayurvedic and contemporary medicine viewpoint.
Hello Ryan, For back pain Start with Mahayograj guggul 1-0-1 after food with water. Dasmoolarist 10ml twice daily after food with water Apply nirgundi oil on affected area twice daily Wear lumbo sacral waist belt during the day. For fatigue and also to improve sleep Ashwagandha churan 0-0-1tsp at bedtime with warm water Brahmi vati 1-0-1 after food with water Light massage on head with Brahmi oil Do Nasya with Brahmi grith 2 drops in both nostril once daily Do pranayam lom -vilom bhastrika bhamri 5-10mins daily twice.
HELLO,
Based on your symptoms and history -Primary dosha involved= vata (aggravated by prolonged sitting, lack of movement, irregular routine) -Associated dosha= pitta (eye strain, sleep disturbance) -Affected srotas=Asthi and majja vaha srotas -> back pain -Manovaha srotas= fatigue, poor sleep -Alochaka pitta= deteriorating eyesight
Condition resembles -Kati shoola= low back pain -Vataja klama= fatigue due to vata imbalance
TREATMENT GOALS -pacifying aggravated vata -nourishment of muscles, bones, nerves -rejuvenation -eyye protection -sleep correction
INTERNAL MEDICATIONS
A) FOR BACK PAIN AND MUSCULOSKELETAL WEAKNESS
1) MAHAYOGARAJ GUGGULU= 1 tab twice daily after meals with warm water =especally useful for long standing sedentary back pain
2) DASHMOOLARISHTA= 20 ml with equal water twice daily after meals =strong vata pacifier and anti inflammatory
B) FOR FATIGUE AND NERVOUS EXHAUTION
1) ASHWAGANDHA CAPSULE= 1 cap with warm milk twice daily after meals 500mg cap =improves energy, reduces fatigue, strengthens muscles
2) BRAHMI VATI= 1 tab twice daily after meals =helps mental fatigue, focus, and stress
C) FOR POOR SLEEP
1) TAGARA CHURNA= 1 gm with warm milk at bedtime
D) FOR EYESTRAIN AND WEAK VISIO
1) TRIPHALA CHURNA= 1 tsp wth warm water at bedtime =cleanses pitta and supports eye Health
2) SAPTAMRIT LAUHA= 1 tab twice daily with honey or ghee = strengthens eyesight and reduces eye fatigue
EXTERNAL THERAPIES
1) OIL MASSAGE= MAHANARAYAN TAILA -warm oil, gentle massage to back, neck,shoulders =duration= 15-20 min -follow with warm water bath This is mandatory for sedentary vata disorders
PANCHAKARMA (If feasible) -Kati basti= localised oil pulling for lower back -Shiro abhyanga= for mental fatigue and sleep -Nasya (with Anu taila)= improves ee strain and cervical stiffness
YOGA AND EXERCISE
DAILY = 15-20 MIN minimum -Bhujangasana -makarasana -setu bandhasana -vajrasana -ardha matsyendrasana
PRANAYAM -Anulom vilom= 10 min -Bhramari= 5 rounds excellent for eyes and mind
WORKSTATION AND DAILY HABITS
A) COMPUTER WORK RULES -follow 20-20-20 rule for eyes (every 20 min-> look 20 feet away for 20 sec) -stand and stretch every 45 minutes -chair should support lower back (lumbar support)
B) SLEEP ROUTINE -sleep before 10:30pm -avoid screen use 1 hour before bed -warm milk with nutmeg pinch at night
DIET -warm, freshly cooked food -ghee 1-2 tsp daily -milk, soaked almonds -rice, wheat, mung dal -stewed fruits
AVOID -cold food and drinks -excess tea/coffee -dry snacks -late night eating
EXPECTED IMPROVEMENT TIMELINE -2-3 WEEKS= reduces fatigue, better sleep -4-6 WEEKS= noticeable reduction in back pain -8-12 WEEKS= improves postures, stamina, eyesight comfort Your condition is classica vata aggravation due to sedentary lifestyle, and Ayurveda is very effective when medication + oil therapy + routine correction are followed together
DO FOLLOW
HOPE THIS MIGHT BE HELPFUL
THANK YOU
DR. MAITRI ACHARYA
