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Low Back pain is a fairly common problem today. The main culprits are poor posture, poor diet, poor digestion, weak muscles, stress, overdoing it and strong emotions. Fortunately, Ayurveda offers many solutions to soothe back pain. Here are some things that you can try on your own.
The first thing is to ask – how is your digestion? Gas and bloating may apply pressure to the spine which in turn may cause back ache. Internally, you can drink fresh ginger tea, or a tea made of equal part cumin, coriander and fennel seeds, and focus on eating warm, gently spiced and cooked foods. Avoid most beans, and raw, cold food and avoid iced or cold liquids.
The next thing to work on is improving your posture. If you spend many hours sitting during the day, you may find yourself slumping and not paying attention to your body as you get ‘into your head.’ Some simple solutions are to experiment with working at a standing desk, exercise while watching TV, and focus on sitting up straight in your chair. It is good to sit with your hips higher than your knees and your feet flat on the floor. You can try placing a rolled towel at the back of your chair and sitting on that.
Practicing Hatha Yoga can reduce back pain. As you stretch and strengthen your muscles, you develop a good foundation to withstand what you ask your body to do. Cat cow, downward dog, triangle, upward dog, child’s pose, plank, pigeon, low lunge, seated or standing forward bend, and seated or supine spinal twist are particularly good for releasing stress in the spine. Be especially mindful of bending from the hips and not rounding your lower or upper back. Beginning a regular yoga practice to strengthen your muscles and improve your posture will go a long way to prevent back pain from occurring in the first place. Practice your yoga in a calm and gentle way; this is not the time to be intense or competitive in your workout.
Stress increases your chances of experiencing back pain. Meditation can help you to manage your stress and has been shown to decrease the sensation of pain. As meditation has so many health benefits, consider starting or strengthening your practice today.
Ayurvedic Massage may help your back pain tremendously. Giving yourself an oil massage can be very powerful. Begin by applying warm organic sesame oil to your entire body and using Mahanarayana oil or Sahacharadi oil on painful areas. Mahanarayan oil is made from a blend of sesame oil and a variety of herbs and is effective in soothing sore muscles.
After applying the Mahanarayan oil, let it soak into your skin for at least a half an hour and then take a hot bath. Adding 1/3 cup each of ginger powder and baking soda to the bath water will further relax and detoxify your muscles.
Keep yourself warm, cover your ears if it is windy outside and treat yourself gently as you are healing.
There are many herbal mixtures which are effective for back pain. For instance, Yogaraj guggulu can be very useful. However, it is best to seek the care of an Ayurvedic Practitioner who can determine what is out of balance, help you improve your digestion, teach you stress reduction techniques, offer many therapies that can soothe back pain and determine which oils and herbs are best for your specific situation.
I would love to work with you. Contact me to set up an appointment to begin your journey for better health.
Be well and be happy,
Most back pain is not caused by a serious medical issue. However if your pain lasts more than a few days, be sure to see a medical professional.
I'm Shivani Chase. I love to help people learn how to live the best life they can using Ayurveda, yoga, compassion and common sense.