Hello There is so many reasons for low back pain according to your pain presentation long time & continue sitting in bad posture , no walking or exercise that may be the reason for your back pain, weight also matters here
Firstly do walking atleast 30 mins in a day Do some low back strengthening exercises Inbetween your work avoid sitting for long time take a small walk for every 2 hours
Thank you
Lower back pain without any apparent injury can be a sign of an imbalance in your body, possibly related to your lifestyle or even your dosha—particularly Vata. Typically, Vata imbalances can cause pain, dryness, and disturbance in sleep, all of which might be contributing to your nighttime discomfort. However, it is important to clarify that persistent pain should always be evaluated by a healthcare professional first to rule out any underlying medical conditions.
For addressing this through Ayurveda, you may want to start with your diet and daily routine. A Vata-pacifying diet can help balance the doshas; prefer warm, cooked foods that are easy to digest, like soups and stews with spices like cumin, ginger, and turmeric. These aid in digestion and have anti-inflammatory properties, which might help alleviate pain. Avoid raw, cold, and overly spicy foods that can aggravate Vata.
Incorporating warm oil massages, known as Abhyanga, using sesame oil could be highly beneficial. Gently massage your lower back daily, preferably before a warm bath, to improve circulation and relieve tension in the muscles. This can be quite soothing, especially when done at night before bed.
In terms of lifestyle, ensure you’re not sitting or standing for prolonged periods without moving around. Regular, gentle exercises like yoga can enhance flexibility and strengthen back muscles. Asanas like Bhujangasana (Cobra Pose) and Shalabhasana (Locust Pose) can help align and stretch your spine. Be cautious, though, and do practice under guidance if you’re unfamiliar with yoga.
Also, prioritize rest and try to develop a regular sleep routine by going to bed and waking up at the same time every day. Consider using a firm mattress and avoiding sleeping on your stomach as it can strain your back.
If the pain persists, kindly consider seeking an in-person consultation with an Ayurvedic practitioner or physician for a properly tailored treatment plan. Remember, these recommendations are supplementary and should align with any advice from a healthcare professional.