Question #26030
20 days ago
264
I have back pain when I sit for a long time - #26030
Arjun
I have a sedentary job and I sit for 8-10 hours a day, and I do little exercise, The pain has been bothering me for about a year, in the lower back, it gets a little easier with movement, but sometimes it gets worse if I lift something heavy. tell me how Ayurveda can help cope with pain, maybe there are some life hacks or exercises to avoid pain. Thank you.
300 INR (~3.51 USD)
done
Question is closed
FREE! Ask an Ayurvedic Doctor — 24/7,
100% Anonymous
100% Anonymous
Get expert answers anytime,
completely confidential.
No sign-up needed.
completely confidential.
No sign-up needed.

Doctors’ responses
Don't worry Arjuna,
First of all avoid cold,spicy,bitter ,astringent food,pea,cauliflower etc..
And start taking1.Maharasnadi kwath 20ml with equal amount of Lukewarm water empty stomach twice in a day.
2.Giloyghan vati 1-0-1
3.Mahayograj guggulu 2-0-2 for chewing
4.Vednahar vati 1-0-1
DAILY MASSAGE WITH MAHANARAYAN TAILAM FOLLOWED BY MILD FOMENTATION.
**KATI BASTI WITH KSHEERBALA TAILAM ×15 days.
Follow up after 30 days...
533 answered questions
22% best answers
done
Accepted response
2 replies
Arjun
Client
20 days ago
Thank you, but I don't really understand how cold, spicy, bitter, astringent foods, peas, cauliflower can affect my back pain? I just really like spicy food.
Actually they aggravate vata dosha.And this aggravated vata is responsible for pain..
533 answered questions
22% best answers
Have you taken MRI SPINE??
Avoid lifting heavy weight
Start on
Trayodashanga guggulu
Peedantaka vati
Ashwagandha capsule
One tablet each twice daily after food with warm water
Do regular walking
Mahanarayana taila-gentle massage to be done
If still pain persists , get MRI spine done
1688 answered questions
21% best answers
done
Accepted response
2 replies
Arjun
Client
20 days ago
Thank you sir. Can you tell me how these medications work? And what exercises should I do? Just walks?
The above medicines helps in balancing vata n helps in reducing pain nourishes nerves and helps in spinal strength
Do bhujangasana
Makarasana
Sethubandhasana
And walking
1688 answered questions
21% best answers
Hello Arjun ji,
Thank you for sharing your concern. your case is a very common lifestyle issue seen in people with sedentary jobs. But dont worry we are here to help you out😊
** AYURVEDIC PERSPECTIVE**
In Ayurveda, your symptoms match:
Kati Shoola – lower back pain
Caused due to:
☑️ Vata aggravation (especially Apana Vata)
☑️Dhatukshaya (muscle or tissue weakness)
☑️ Lack of Snigdhatva (oiliness & lubrication)
✅ INTERNAL MEDICINE
1 Trayodashanga Guggulu 2-0-2 twice a day after food Strengthens nerves and bones
2 Yograj Guggulu 1 -0-1 twice a day after food Anti-inflammatory & relieves stiffness
3 Dashmoolarishta 15 ml -0-15ml with water after food Relieves deep Vata pain
This will take for 4-5 weeks to see improvement.
✅ EXTERNAL OIL APPLICATION –
DAILY 20 MIN
👉Mahanarayan Taila - Warm slightly, apply to lower back, massage for 10–15 mins, then apply warm towel
👉Do it daily before bath, or at least 4x/week.
It restores Snigdhatva. ( lubrication) and reduces Vata.
✅ PANCHAKARMA (if moderate-to-severe pain)
Do panchakrma if pain is more than a moderate
If pain continues for months,
1 Sarvanga abhyanga with mahanaryana taila + kottamchukkadi taila
2 dashmool parishekha
3 kati basti with same oil
4 yoga basti
Usually done in 7–14-day courses.
✅YOGA & MOBILITY EXERCISES
Bhujangasana Strengthens lower back
Pelvic tilts Activates lumbar muscles
Pawanmuktasana Relieves stiffness & gas pressure
➡️ Practice daily in morning OR evening
➡️ Do NOT do forward bending or heavy lifting
✅ LIFESTYLE CORRECTIONS (IMPORTANT For. You)
✅ Daily Habits:
Sit on a firm chair with lumbar support
Get up every 40–50 mins – walk for 2 mins or stretch
Keep feet flat, avoid cross-leg sitting
Apply warm oil weekly even after pain reduces
❌ Avoid:
Sleeping on very soft mattress
Sudden twisting/lifting heavy objects
Cold, dry, and stale foods – they increase Vata
Prolonged bike riding
👉Drink warm water throughout the day
👉Take 1 tsp of ghee with meals – natural Vata pacifier
Arjun ji, your pain is made worse by sitting and dryness in the body.
But as you will be consistent with the treatment you will definately see results😊
Wish you a good health
Dr Snehal Vidhate
321 answered questions
18% best answers
done
Accepted response
0 replies
HELLO ARJUN,
Your lower back pain is likely due to vata imbalance in Ayurvedic terms, specifically a condition known as katigraha(kati=lower back, graha=stiffness or holding)
This happens due to
-long hours of sitting in one position
-lack of movement
- weak muscles and stiff joints
-occasionaly lifting something heavy, which shocks or strains the spine
- possibly poor digestion or improper diet that weakens bones and muscles over time
SYMPTOMS YOU MIGHT HAVE
-dull or aching pain in lower back
-pain that improves slightly when moving around
- stiffness in back, especially in morning or after sitting
-discomfort while bending or lifting
- sometimes pain travels to buttocks or thighs
TREATMENT GOAL
-pacify aggravated vata dosha
- improves blood circulation and flexibility in lower back
-strengthen muscles, bones, and nerves
- prevent further degenerative or disc related issues
-reduce pain, stiffness and inflammation
-correct posture and daily habits
INTERNALLY START WITH
1) MAHAYOGARAJ GUGGULU= 2 tabs twice daily after meals for 3 months
= balaces vata, strengthen joints and nerves
2) MAHARASNADI KASHAYA= 20 ml with equal water twice daily before meals for 3months
= reduces stiffness, acts Basanti inflammatory
3) ASHWAGANDHA CHURNA= 1 tsp with warm milk at bedtime for 2months
= strengthen muscles and relieves fatigue
4) TRAYODASHNAGA GUGGULU= 2 tabs twice daily after meals for 2 months
= improves nerve health
5) LAKSHADI GUGGULU= 1 tab twice daily after meals for 3 months
=helps in bone, and ligament strength
6) CASTOR OIL= 1 tsp at bedtime with warm milk twice weekly for 3 weeks
=mild laxative to relieve vata from the colo
EXTERNAL THERAPIES
1) SELF OIL MASSAGE= MAHANARAYAN TAILA
-massage slight warm oil at lower back and hips for 15 minutes daily, then take hot water shower
=improves circulation, reduces vata, relieves stiffnss
2) HOT FOMENTATION
-after oil massage ,apply heat using
- hot water bag OR herbal steam using ajwain or rock salt in cloth
=do for 10 minutes, this will reduce stiffness and pain
3) PASTE APPLICATION
=mix dry ginger powder , turmeric and pinch of camphor with warm sesame oil
apply to affected area, keep for 30 minutes then wash
=3 times a week
IF FEASIBLE CAN GO FOR PANCHAKARMA
-KATI BASTI
-PATRE PINDA SWEDA
-BASTI
YOGA AND EXERCISES
yoga improves flexibility, strengthen spinal muscles, and reduces stiffnesss
-bhujangasana= strengthens lower back
-setu bandhasana= opens hip and strengthen glutes
- marjaryasana- bitilasana= improves spinal mobility
- shalabhasana= tones back muscles
-balasana= relaxing and decompresses spine
- supta matsyendrasana= releases spinal tension
AVOID
-forward bending
-heavy weight lifting
-twisting in standing posture
DIET
to reduce vata and support healing, follow a warm, nourishing diet
EAT MORE
-cooked vegetables= carrot, beetroot, pumpkin, spinach
-whole grains= rice, wheat, oats
- moong dal, toor dal
- ghee= strengthens joints and lubricates body
- warm milk with turmeric
- dates, almonds, walnuts
- spices= ginger, cumin, ajwain, turmeric, coriander,- improves digestion
AVOID
-dry, col, and raw foods-salads, colddrinks
- excess tea/coffee
-processed/junk food
-sitting or sleeping immediately after meals
HOME REMEDIES
1) TURMERIC MILK
-mix 1/2 tsp turmeric in 1 glass of milk add pinch of black pepper
-take at night before bed
=helps reduce inflammation and supports healing
2) AJWAIN-SALT COMPRESS
-roast 2 tbsp of ajwain + 1 tbsp of rock salt tie in cloth
-use as a compress for 10 min on back
=reduces pain and stiffness
3) FENUGREEK POWDER
-roast methi seeds, grind in to powder
-take 1 tsp with wam water every morning
= helps strengthen joints and reduce inflammation
4) CASTOR OIL RUB
-warm castor oil and apply to lower back at night
- wrap with cloth and keep warm-hot water bag
=removes stiffness and soothes vata
LIFESTYLE CHANGES
POSTURE= sit upright with back supported, feet flat, avoid slouching
CHAIR= use ergonomic chair or lumbar cushion
MOVEMENT= stand, stretch, or walk every 30-60 mins
SLEEP= firm mattress, sleep on your back or side-not stomach
LIFTING= bend your knees while lifting, not your back
STRESS= practice deep breathing or meditation-stress aggravates vata
DIGITAL DETOX= reduce screen time if possible especially before sleep
DO FOLLOW
HOPE THIS MIGHT BE HELPFUL
THANK YOU
DR. MAITRI ACHARYA
716 answered questions
21% best answers
done
Accepted response
0 replies
YOU BOTHERED LUMBER SPONDYLITIS PAIN..ITS DUE TO PROLONGED SITTING HABBITS... DO FOLLOW
DIVYA DASHMOOL KWATH=100GM
DIVYA PARIJAAT KWATH=100GM
DIVYA PEEDANTAK KWATH=100GM.... MIX AND TAKE 1 TSP BOIL WITH 200ML OF WATER TILL REDUCES 100ML STRAIN AND TAKE EMPTY STOMACH TWICE DAILY
PEEDANIL GOLD TABLET=1-1 TAB BEFORE MEAL TWICE DAILY
TRYODASNG GUGULU
VISHTINDUK VATI
NUTRELA B12 BIO FERMENTED=1-1 TAB AFTER MEAL TWICE DAILY...
DIVYA KSHIRBALA OIL =FOR MASSAGE
DO YOGA AND PRANAYAM=VAZRASANA/TADASANA/KONASANA/BHRAMRI PRANAYAMA=10 MIN EACH
AVOID SOUR/SPICY/FERMENTED FOODS
YOU CAN EAISLY CURED
466 answered questions
17% best answers
done
Accepted response
0 replies
hello arjun,
You're sitting for long hours daily, right? So what’s happening is that your lower back muscles and nerves are staying in a fixed position for too long. Think of it like keeping a rubber band stretched over time, it loses its elasticity. Similarly, your back is stiff, your blood flow is reduced, and Vata dosha (which controls movement and nerve flow) gets stuck in that area. That’s why it feels better when you move a little but worse when you lift something heavy, because your back muscles are weak and not ready to take the load. Ayurveda helps by softening, lubricating, and relaxing those stiff tissues, while also strengthening them gradually.
Internal Medicines
Yogaraja Guggulu – 1 tab twice a day after food with warm water
Dashamoola Kashayam – 15 ml with 45 ml warm water twice a day before food
Eranda paka – 1 tsp at bedtime with warm water (to keep Vata moving smoothly)
External Oil
Murivenna oil – gentle massage on the lower back, followed by warm water compress for 10–15 mins daily
Asanas (Start gradually)
Do these early morning or after work, gently:
Makarasana (Crocodile pose) – relaxes lower back
Bhujangasana (Cobra pose) – strengthens lumbar spine
Shalabhasana (Locust pose) – tones lower back and glutes
Hold each pose for 20–30 seconds, repeat 3 times, and breathe deeply.
Investigations (if not done):
Vitamin D3 and B12 (deficiency common in desk jobs)
Lumbar spine X-ray or MRI (if pain shoots down the leg or is persistent)
If you stay consistent with this, you’ll start feeling a difference in a few weeks.
If you have any doubts, you can contact me. Take care,
Regards, Dr.Karthika
237 answered questions
40% best answers
done
Accepted response
0 replies
Use Dhanwantharam Thailam or mahanarayan tail for massage on lower back,
Homemade- mix Warm sesame oil + pinch dry ginger + camphor
Warm slightly
Massage lower back + hips + buttocks for 10 mins
Leave for 30 mins (or overnight if comfortable)
🔹 2. Salt Heat Compress-
Roast 1 cup rock salt (sendha namak) in a pan, wrap in cotton cloth
Apply to lower back for 10–15 mins before sleep
Optional: Add ajwain seeds for added pain relief
639 answered questions
33% best answers
0 replies
Yoga postures will work great for you,
Pawanmuktasan,
Suptatadadan
Supta Tadasana – 1–2 mins
But for best results get yoga expert petsonal advice, even physiotherapy will help
639 answered questions
33% best answers
0 replies
Doing daily Abhyanga (oil application) before bath to entire body with special focus on pain area in empty stomach will definitely help with pain.
Bathing empty stomach (not even water)
Plays important role.
Regarding food
You need to eat when you are hungry and drink when you are thirsty.
And after this when you feel proper hunger having ghee with hot food will definitely work within 15-30 days.
Regarding sleep
Sleeping early is better,
Regarding exercise
I know it will sound weird to you right now but exercising after drinking water or after eating anything is not advisable.
11 answered questions
18% best answers
0 replies
Hi arjun this is Dr Vinayak as considering your problem..as your having sedentary lifestyle use...belt while working..
It will help to support your spine
*Take some break in between
* Regular exercise should be done
Rx- Massage with back area with Mahanarayana taila or Murivenna taila
T.Trayodashanga guggulu 1-0-1 after food
Maharasnadi kada 10ml twice before food
154 answered questions
26% best answers
0 replies
Take laxadi guggul 1-0-1 will help to strengthen your back spine
Take Astiposhak 1-0-1 will strengthen your bones .
Apply mahanarayan oil on back area will help reduce stiffness in muscles
Practice yogasan which strengthen your back.
Follow up after 45 days.
1319 answered questions
15% best answers
0 replies
Sitting for long hours can indeed lead to back pain, particularly in the lower back. In Ayurveda, your condition might be linked to an imbalance in Vata dosha, which can affect the skeletal system and lead to pain and stiffness. To help alleviate the discomfort, a few practical recommendations can be. First, incorporating short breaks every hour from sitting is beneficial. Standing or walking for a few minutes can enhance circulation and ease muscular tension, a key factor often exacerbated by prolonged sitting.
In addition to breaks, consider including some gentle yoga into your daily routine to stretch and strengthen your back. Asanas like Bhujangasana (cobra pose), Setu Bandhasana (bridge pose), and Marjariasana (cat-cow stretch) can especially be effective in relieving your back pain. Practicing for about 20 minutes daily could progressively build up flexibility and resilience in your back muscles.
The warmth application is another supportive measure in Ayurveda for pain associated with Vata imbalance. Warm sesame oil massages can soothe and warm the muscles, ideally performed either by self-massage or by a professional, once a week. Following the massage with a warm compress might provide further relief.
Adjusting your diet slightly can help manage Vata imbalance. Favor warm, cooked foods and spice them subtly with fennel, cumin, and ginger to strengthen your digestive fire (Agni). Staying hydrated but avoiding cold drinks is essential to keep Vata pacified.
Remember to be cautious with heavy lifting—if unavoidable, be mindful to lift with your knees rather than the back to avoid additional strain. If the pain persists or intensifies, it's crucial to consult a healthcare professional. Personalized advice and treatment become essential, particularly if conservative measures don't provide adequate relief.
26363 answered questions
18% best answers
0 replies
When back pain comes from prolonged sitting and lack of movement, it’s often a sign of Vata imbalance. Vata dosha, which rules movement in the body, can become aggravated by excessive sitting and lack of exercise, leading to stiffness and pain. Begin incorporating some gentle exercises and lifestyle changes to bring back balance.
Firstly, consider regular movement breaks during your day. Set an alarm to remind yourself to stand up and stretch every 30-45 minutes. Simple stretches like standing spine twists and seated forward bends can be helpful. Adding a short walk, even inside your office if space permits, also helps to reduce stiffness.
Try practicing daily self-massage (Abhyanga) using warm sesame oil. The warmth and smoothness of oil nourish and balance Vata. Apply the oil before your shower, massaging gently but thoroughly, especially focusing on your lower back. Spend 10-15 minutes doing this before washing it off with warm water.
Yoga asanas like Bhujangasana (cobra pose) and Setu Bandhasana (bridge pose) can support spine flexibility and strength. Practicing these for a few minutes each morning can make a marked difference over time.
Daily hydration is equally essential since Vata is dry by nature. Warm herbal tea like ginger or Tulsi can be soothing.
Dietary adjustments focusing on warm, cooked meals can further reduce Vata. Bring more root vegetables, ghee, and moong dal soups into your diet.
Heavy lifting should be avoided if possible, and if necessary, ensure you engage core stability by tightening your abdominal muscles to better support your lower back while lifting.
Lastly, consider deep rest to allow repair and regeneration. Avoid screen time for a half-hour before sleep to calm down your Vata dosha and promote better sleep quality.
368 answered questions
37% best answers
0 replies

FREE! Ask an Ayurvedic doctor — 24/7,
100% Anonymous
100% Anonymous
600+ certified Ayurvedic experts. No sign-up.
About our doctors
Only qualified ayurvedic doctors who have confirmed the availability of medical education and other certificates of medical practice consult on our service. You can check the qualification confirmation in the doctor's profile.
Related questions
Popular questions
Regarding high blood pressure and sleep issues
Sunita
17 hours ago
300 INR (~3.51 USD)
11 answers
How to get regular periods naturally
Bhavana purohit
21 hours ago
300 INR (~3.51 USD)
10 answers
How to cure lipomas completely without surgery
Manikandan N
18 hours ago
300 INR (~3.51 USD)
8 answers
Ayurvedic combinations i can use
Amit P
5 hours ago
300 INR (~3.51 USD)
8 answers
I want to know effect of products
Amit Pandey
6 hours ago
500 INR (~5.85 USD)
5 answers
How to reduce itching and redness
Tejas
12 hours ago
FREE
1 answers
Everyday morningi have nasal secretion and sneezing
Rujuta
5 hours ago
FREE
1 answers
Hyper Pigmentation and dull skin with black spotes
Gauravi
8 hours ago
FREE
1 answers
Hair loss , thinning and male pattern baldness v shape
Anand
12 hours ago
FREE
1 answers
SNHL sensonureal hearing loss cure kaise ho sakt hai
Amit kumar vishwakarma
22 hours ago
FREE
1 answers
How to reduce itching and redness
Tejas
13 hours ago
FREE
1 answers
How to get hard erection , reduce pain in left foot ?
Vivek
19 hours ago
FREE
1 answers
Chest discomfort and stomach fullness
Kishor
7 hours ago
FREE
1 answers
Daily Headache on different sides eye also pain some times
Prathamesh
14 hours ago
FREE
1 answers
Hello doctor ....how to control my itching?
P.Pushpanjali
11 hours ago
FREE
1 answers
Obstructive Deflcation Syndrome with Spastic pelvic floor muscles
Ramesh Saheb Jhurani
6 hours ago
FREE
0 answers
How to reduce stomach fullness.
Kishor
7 hours ago
FREE
0 answers
I have a lot of inflammation in my navel.Cause n treatment?
Jayshree
14 hours ago
FREE
0 answers
how can overcome the hypothyroidism
Selvaraj Vinosha
1 hour ago
FREE
0 answers
How to correct my period cycle as I have PCOD
Apoorva
4 hours ago
FREE
0 answers
how to reduce belly fat and body fat
mahi
1 day ago
300 INR (~3.51 USD)
7 answers
Antral gastritis for last 4-5 months and IBS for last 7-8 yrs
Vedant
1 day ago
300 INR (~3.51 USD)
8 answers
What to do for Autoimmune condition Sjogren
Mrs Shah
1 day ago
300 INR (~3.51 USD)
4 answers
How to overcome pcod and balance hormone
Anu
1 day ago
300 INR (~3.51 USD)
6 answers
Which brand lodhra powder is best..??
Bulbul
1 day ago
FREE
1 answers
Ghee with warm water is beneficial for weak liver body?
Rajdeep
1 day ago
FREE
1 answers
10 kg weight loss in 7 month abdonimal and gut pain
Basavanagowda
1 day ago
FREE
1 answers
Gass problem and constipation p
Manjunath s mathapati
1 day ago
FREE
2 answers
How to remove black spot from my face?
Aradhna kumari
1 day ago
FREE
1 answers
Reverse pcos by natural methods without medicines
Muskan Yadav
1 day ago
FREE
1 answers
How to improve fertility for women and men naturally
Annie
1 day ago
FREE
2 answers
Milk intolerance, mucous in potty
Nidhi Singh
1 day ago
FREE
1 answers
No Erection and early ejaculation
Hy
1 day ago
FREE
1 answers
How tor egularize periods with pcod and fatty liver
Bulbul
1 day ago
FREE
1 answers
Reduce inflammation and lose weight
ND
1 day ago
FREE
1 answers
Chronic gastritis and hiatus hernia
shankar
1 day ago
300 INR (~3.51 USD)
11 answers
how to treat perimenopause/ menopause symptoms
Asha
1 day ago
300 INR (~3.51 USD)
9 answers
How to reduce insomnia .I cant sleep verywell
Fareed
1 day ago
300 INR (~3.51 USD)
11 answers
How to get rid of hyperpigmentationand acne
Prabhjot Kaur
1 day ago
FREE
4 answers
Loose stool from 3 months after typhoid
Sana
1 day ago
300 INR (~3.51 USD)
9 answers
Polycystic ovarian disease and faty liver phase 1
Bulbul
1 day ago
300 INR (~3.51 USD)
9 answers
I am an finger spinner but due toh extra stretch my Spinning finger is paining
Vashuu
1 day ago
FREE
1 answers
How to gain good a lovely Nutrition
Oyinkansola
2 days ago
300 INR (~3.51 USD)
9 answers
How to get away with bad mouth breadth
Vishal Shroff
2 days ago
300 INR (~3.51 USD)
12 answers
How do i get rid of hyperpigmentation?
Tushar
2 days ago
300 INR (~3.51 USD)
12 answers
how to heal inflammatory hyperpigmentation
Tushar
2 days ago
FREE
3 answers
I have nerve weakness and vertigo and headache
Rashmi Ranjan
2 days ago
FREE
3 answers
I am suffering from iron deficiency .anemia since 1 year
Rashmi Ranjan
2 days ago
FREE
3 answers
Gas and bloating IBS uneasiness in stomach dysentery
Saroja
2 days ago
FREE
3 answers
How to reduce inflammation in my body .
Nelda Nelson
2 days ago
FREE
3 answers
© 2024 Ask Ayurveda. All rights reserved.