Main cause Prolonged sitting cause tight hip flexors, weak glutes/core, forward head posture leading to muscle stiffness & pain in lower-mid back.
For Immediate Relief Every 45–60 min: Stand up, walk 1–2 min + do 30 sec doorway chest stretch + 10 cat-cow poses. Massage roller: Continue 5–10 min daily on tight spots (glutes, upper back, hamstrings). Warm sesame oil – gentle lower back massage 5–10 min nightly followed by hot water bag 10 min.
Daily Routine Fixes Use laptop stand or raise screen to eye level + external keyboard (reduces forward head). Sit with lumbar support (small pillow or rolled towel at lower back). Kegel + glute bridge – 10 reps × 3 daily (strengthens pelvic floor & back support). Sleep on side with pillow between knees.
Ayurvedic Support 1 Maharasnadi Kwath – 15 ml + 45 ml warm water morning empty stomach (reduces Vata stiffness & pain). 2 Yogaraja Guggulu – 1 tablet twice daily after food (excellent for muscle/joint stiffness). 3 Dashmoolarishta – 15 ml + 30 ml warm water after lunch & dinner (relieves backache & stagnation).
Regards Dr Gursimran Jeet Singh MD Panchakarma
Hello Thanks for opening up. Honestly, you’re not alone anyone who spends hours at a desk runs into this sooner or later.
Here’s what’s really going on:
All that back pain? It’s mostly from how you’re sitting. Long hours in the same position slow your blood flow and make your muscles stiff. You move less, and your body just doesn’t like it. It’s not an actual disease, just your muscles complaining.
What happens inside:
Sit too long, and your muscles tighten up. Blood doesn’t flow as well. Lactic acid builds up, which makes everything feel sore and tense. Nerves get cranky. That’s why you ache.
Why the massage roller helps: It gets your blood moving and eases that tightness. Simple, but it works.
So, what should you do? Here’s the plan:
1. Change your work habits- this is the big one.
Try the 30–30 rule: every half hour, stand up for a couple minutes. Walk around, stretch, move your back. Never sit longer than 45 minutes without a break.
2. Daily exercise - just 10 minutes, twice a day. Do these: - Cat–cow stretch - Cobra stretch - Seated spinal twist - Hamstring stretch Keeps your back loose and flexible.
3. Oil massage (Ayurveda style): At night, rub a little Mahanarayan or sesame oil on your lower back, gentle massage. Then take a hot bath. Feels great.
4. Heat therapy: Hot water bag on your back for 15 minutes before bed.
5. Fix your posture: Keep your screen at eye level. Feet flat. Back supported. Try not to slouch.
When will you feel better? Stick with this, and you’ll start noticing a difference in 3–5 days. In a week or two, the pain should almost disappear.
Just a heads-up—if you ever feel pain shooting down your leg, numbness, weakness, or if this keeps up for more than three weeks, see a doctor. That’s not your situation now, but it’s good to know.
Your pain’s all about posture and movement, not a deeper health problem. No need for medicine just start moving, fix how you sit, and your body will thank you. If you ignore it, though, it can turn into something more serious down the road.
Start now. You’ll feel the difference.
Warm Regards Dr Snehal Vidhate
Hello Ayurvedic Prescription (7–14 Days)
1) Internal Medicines (Oral)
A) For Vata pain + stiffness
Yograj Guggulu
Dose: 1 tablet twice daily
After meals
Duration: 10 days
B) For inflammation + muscular pain
Maharasnadi Kashayam
Dose: 15 ml + equal warm water
Timing: Before breakfast & before dinner
Duration: 10–14 days
C) If spasm/pain is more
Dashmoolarishta
Dose: 15 ml + equal water
After lunch & after dinner
Duration: 10 days
(optional if pain is more intense)
D) If constipation present (Vata trigger)
Triphala Churna
Dose: 1 tsp at bedtime with warm water
Duration: 7–10 days
2) External Treatment (Very Important)
✅ Oil massage
Mahanarayan Taila / Dhanwantharam Taila
Apply on lower back
Massage 10 minutes
Twice daily
✅ Hot fomentation (Swedana)
Use hot water bag / towel steam
10–15 minutes after oil massage
2 times daily
✅ Best combination for quick relief.
🧘 Yoga & Exercises (Daily 15–20 min)
Gentle stretches (must)
Cat–Cow (Marjaryasana–Bitilasana) – 2 min
Balasana – 2 min
Bhujangasana – 30 sec × 2
Setu Bandhasana – 1 min
Pawanmuktasana – 1 min
Shavasana – 5 min
⚠️ Avoid forward bending, heavy gym, lifting weights for 7–10 days.
🍲 Diet Plan (Vata-pacifying)
✅ Recommended
Warm meals only
Ghee 1 tsp/day
Moong dal khichdi
Soup, dalia
Ginger + turmeric in food
Warm water sipping
❌ Avoid
Cold drinks, curd at night
Fried food
Excess tea/coffee
Bakery / packaged food
💼 Lifestyle + Sitting Corrections (Root cause fix)
✅ Break every 45 minutes
Stand + walk 2–3 minutes
✅ Chair posture:
Back supported
Feet flat on floor
Screen at eye level
✅ Add:
Lumbar support cushion
Avoid working from bed/sofa
✅ Walk:
20–30 min daily
FROM AN AYURVEDIC POINT OF VIEW THIS TYPE OF BACK PAIN IS MOSTLY DUE TO VATA STAGNATION IN THE MUSCLES AND JOINTS CAUSED BY PROLONGED SITTING LACK OF MOVEMENT AND CONTINUOUS COMPUTER WORK WHEN THE BODY REMAINS IN ONE POSITION FOR MANY HOURS BLOOD CIRCULATION REDUCES MUSCLES BECOME STIFF AND VATA DOSHA INCREASES WHICH LEADS TO PAIN TIGHTNESS AND A FEELING OF STAGNATION THE FACT THAT A MASSAGE ROLLER GIVES RELIEF CLEARLY INDICATES THAT THIS IS A MUSCLE AND VATA RELATED CONDITION AND NOT A SERIOUS STRUCTURAL ISSUE
THE FIRST AND MOST IMPORTANT CORRECTION SHOULD BE IN DAILY WORK HABITS EVERY THIRTY TO FORTY MINUTES YOU SHOULD STAND UP WALK AROUND FOR TWO TO THREE MINUTES AND DO GENTLE BACK NECK AND SHOULDER MOVEMENTS AVOID SITTING CONTINUOUSLY FOR LONG HOURS KEEP THE COMPUTER SCREEN AT EYE LEVEL KEEP FEET FLAT ON THE FLOOR AND AVOID SLOUCHING POSTURE WARMTH IS VERY IMPORTANT SO AVOID COLD AIR OR AC DIRECTLY ON THE BACK REGION
FOR MEDICINES YOU CAN TAKE YOGARAJ GUGGULU ONE TABLET TWICE DAILY AFTER FOOD TO REDUCE MUSCLE STIFFNESS AND BALANCE VATA TAKE MAHA RASNADI KWATH FIFTEEN ML WITH EQUAL QUANTITY OF WARM WATER TWICE DAILY AFTER FOOD IF THERE IS GENERAL MUSCLE FATIGUE OR WEAKNESS ADD ASHWAGANDHA CHURNA ONE TEASPOON AT NIGHT WITH WARM MILK
FOR EXTERNAL CARE APPLY MAHANARAYAN TAILA OR KOTTAMCHUKKADI TAILA DAILY AT NIGHT ON THE LOWER BACK AND GENTLY MASSAGE FOR FIVE TO TEN MINUTES FOLLOW THIS WITH HOT WATER FOMENTATION OR A WARM WATER BATH TO RELAX THE MUSCLES
DO LIGHT STRETCHING IN THE MORNING AND EVENING SIMPLE BACK EXTENSION MOVEMENTS OR GENTLE SURYA NAMASKAR IF COMFORTABLE AVOID SUDDEN TWISTING OR JERKY MOVEMENTS
SINCE THIS PAIN HAS STARTED RECENTLY AND IS MODERATE IN NATURE IT SHOULD IMPROVE WELL WITH THESE MEASURES WITHIN A FEW DAYS IF THE PAIN INCREASES SPREADS TO THE LEGS OR CONTINUES BEYOND TWO WEEKS THEN FURTHER EVALUATION IS ADVISED
Don’t worry Take mahayoga Guggulu gold 1tab bd Simhanada Guggulu 1tab bd Mahanarayana tail external application U ll get results
Dr RC BAMS MS
HELLO,
In old age, the body naturally becomes dry, weak, and less elastic. According to Ayurveda: -Vata dosha increases with age -Kapha becomes thick and sticky -Lung strength (Pranavaha srotas) reduces
Because of this: -Airways become narrow -Mucus becomes thick and difficult to expel -Breathing becomes labored, especially at night -Anxiety and fear worsen breathlessness This condition is called Tamaka Shwasa in Ayurveda.
Why asthma becomes difficult in old age? -Reduced lung capacity -Weak digestion → more mucus formation -Poor sleep → worsens breathing -Fear and anxiety → increases Vata → worsens attack Asthma in elderly is not only a lung disease, it is a whole-body imbalance.
Treatment Goals -Open airways -Reduce thick mucus -Calm Vata (anxiety, spasm) -Improve lung strength -Improve digestion -Improve sleep -Prevent recurrence
Role of Ashwagandha
Why Ashwagandha is considered? Ashwagandha: -Strengthens lungs -Calms nerves -Improves sleep -Reduces anxiety-related breathlessness
Virya (Nature) -Ushna (hot) -Balances Vata -Supports Kapha clearance when combined properly
Important Point Ashwagandha is NOT a direct asthma medicine It is a supportive medicine. = It helps the body handle asthma better, not remove mucus alone.
Internal Treatment
A) Main Shwasa-Control Medicines
Sitopaladi Churna=: 1/2 tsp with honey twice daily =:Clears airway mucus, improves breathing
Talisadi Churna= 1/2 tsp with warm water twice daily = Reduces cough and chest heaviness
Kantakari Avaleha= 1 tsp twice daily = Best for chronic asthma, mucus clearance
B) Supportive Rasayana Ashwagandha Churna= 1/2 tsp with warm milk with a pinch on cardamom at night =Improves lung strength, Reduces anxiety, Helps sleep, Prevents night attacks
C) If Digestion is Weak -Add Pippali churna 125 mg with honey =Improves medicine absorption
External Treatment
Abhyanga Oil Massage -Oil: Bala Taila -Area: Chest, back, neck -Frequency: 3–4 times/week =Reduces Vata. Improves chest flexibility, Calms nervous system
Mild Swedana -Warm towel on chest -NOT daily steam = Liquefies mucus gently
Recommended -Anuloma Viloma – 5–10 minutes -Bhramari – 5 rounds -Gentle chest opening movements
Avoid -Kapalbhati -Bhastrika -Breath holding
Diet -warm meals -Light meals -Old rice -Green gram -Vegetable soups -Cow ghee (small amount)
Avoid -Cold drinks -Curd at night -Banana -Ice cream -Fried foods -Late dinners
Home Remedies -Turmeric + warm milk (night) -Tulsi decoction -Pippali + honey (very small dose) -Dry ginger tea
Lifestyle Advice -Avoid cold air exposure -Avoid dust and smoke -Keep chest warm -Regular sleep timing -Manage stress (very important)
Duration of Treatment -Acute relief: 2–4 weeks -Strengthening phase: 2–3 months -Rasayana phase: long-term, low dose
Asthma in old age can be controlled very well when medicines, food, breathing habits, and mind are treated together. Ayurveda does not suppress breathing—it strengthens it Ashwagandha is safe and useful when: -Given in low dose -Combined with proper medicines -Used for strength and calmness, not as main asthma drug
DO FOLLOW
HOPE THIS MIGHT BE HELPFUL
THANK YOU
DR. MAITRI ACHARYA
HELLO,
You work long hours sitting at a computer with very few breaks. Because of this, the muscles of your back are not moving enough and are not getting proper nourishment or circulation.
In Ayurveda, this leads to an imbalance mainly of Vata dosha.
What is Vata and why is it important here? Vata controls -Movement -Nerve function -Muscle flexibility -Blood circulation
When Vata increases -Muscles become dry, tight, stiff -Pain appears after long sitting -Relief is felt with massage, warmth, and movement which you already noticed
This condition is called: -Kati Shoola / Prishta Shoola (lower or back pain) -Caused by Vata prakopa (aggravation) -With mild Kapha stagnation (causing stiffness)
Why This Happened (Root Causes) -Prolonged sitting without breaks -Lack of movement -Continuous mental concentration -Improper posture -Dryness and lack of lubrication in muscles Because this problem is recent (less than 1 week) and moderate, it is completely reversible with proper care.
Treatment Goals -Pacify aggravated Vata -Improve blood circulation -Remove muscle stiffness and stagnation -Nourish muscles, nerves, and joints -Prevent recurrence
External Treatment • Oil Massage Why oil massage is important -Vata is dry → oil gives lubrication -Improves circulation -Relaxes muscles -Prevents chronic pain
Oils option -Mahanarayana Taila – best for muscle and nerve pain -Ksheerabala Taila – calming, nourishing, ideal if stiffness dominates -Dhanwantaram Taila – if weakness or fatigue is present
How to do -Warm the oil slightly -Apply to lower back and entire spine -Massage gently for 5–10 minutes -Leave for 20–30 minutes -Take warm water bath Frequency -Daily or at least 5 days a week
• Heat Therapy Why it is given -Heat removes stiffness -Helps oil penetrate deeper -Improves muscle elasticity
Method -Hot water bag / warm towel -Apply to lower back for 10–15 minutes -Once daily (preferably evening)
Internal Medicines
• Yogaraja Guggulu= 2 tabs twice daily after meals with warm water for 3 weeks =Reduces Vata and Kapha, Relieves muscle stiffness, Improves joint and muscle mobility, Prevents pain from becoming chronic
1. Dashamoola Kashaya= 15 ml + equal warm water once daily for 2 weeks =Powerful anti-inflammatory,Strengthens muscles and nerves, Reduces deep-seated pain
Lifestyle Modifications -Very Important-
- Sitting & Work Habits 5. Do not sit continuously for more than 45–60 minutes 6. Stand, walk, or stretch for 2–3 minutes 7. Use back support 8. Screen should be at eye level
- Sleep 1. Sleep before 11 PM 2. Avoid sleeping on very soft mattress 3. Avoid working on bed or sofa Beneficial Yoga Asanas -Marjari–Bitilasana = improves spine flexibility -Ardha Bhujangasana =strengthens back muscles -Standing back stretches -Gentle forward bending
Avoid -Sudden twisting -Heavy gym exercises -Jerky movements
Pranayama -Anulom Vilom – balances Vata -Deep abdominal breathing Practice daily for 5–10 minutes.
Diet
EAT -Warm, freshly cooked food -Ghee -Milk (warm, if digestion is good) -Rice, wheat -Moong dal -Cooked vegetables
Avoid -Cold foods & drinks -Excess coffee -Dry snacks -Skipping meals
Home Remedies -Warm sesame oil massage before bath -Turmeric milk at night (if digestion permits) -Warm water throughout the day -Avoid exposure to cold air directly on back
Your back pain is functional, not structural, and completely reversible. It is your body’s way of saying that movement, warmth, oil, and rest are needed. If you -Take regular breaks -Follow oil massage -Do gentle movements -Support Vata through diet and lifestyle - You can expect clear improvement within 1–2 weeks - And complete recovery without long-term problems
DO FOLLOW
HOPE THIS MIGHT BE HELPFUL
THANK YOU
DR. MAITRI ACHARYA
Start with Mahayograj guggul 1-0-1 after food with water Mahavatvidhvans vati 1-0-1 after food with water. Apply Mahanarayan oil+ ashwagandha oil on affected area twice daily. Do back strengthening yogasana or exercises under expert guidance.
