New Delhi (India), May 1: Back pain is a common ailment that affects people of all ages and disrupts the normal routine. It can be caused by a variety of factors, such as poor posture, muscle strain, injury, degeneration, or spinal disc problems. In Ayurveda, back pain is attributed to an imbalance in the Vata Dosha. While there are numerous treatments available, preventing and managing Back pain with Ayurveda is the best way to avoid discomfort and inconvenience. 

Here are six things suggested by Dr. Mukesh Sharda, founder of Dr. Sharda Ayurveda, which will help in relieving back pain. Ayurveda provides valuable tips on what to avoid if you are experiencing back pain. These tips are aimed at reducing the strain on the back muscles, relieving pain, and inflammation, and promoting overall spinal health. 

1. Cold and Damp Environments: Cold and damp environments can imbalance Vata Dosha in several ways. As Vata is associated with the air and space elements, it is naturally dry and cold. When the body is exposed to cold and damp environments, it can aggravate Vata Dosha, causing it to become imbalanced.

By avoiding cold and damp environments and taking steps to keep the body warm and nourished, it is possible to reduce Vata imbalances and promote overall health and wellness.

2. Overeating and Indigestion: Overeating and indigestion can cause an imbalance in the digestive system, leading to back pain. Eat smaller meals and avoid heavy, junk, processed, or spicy foods. Constipation is directly linked to back pain as excess toxins(ama) in the body disturb the physiology of the body. 

Include herbs in your diet for Back pain Relief like Ajwain, Triphala, Guggulu, Amla, and Giloy to the daily routine as they are highly beneficial for back pain treatment in Ayurveda

3. Sedentary Routine: Regular exercise is crucial for maintaining a healthy back. Performing mild exercises and going out for walks can do wonders for back pain relief. However, intense exercise or sudden movements can cause back pain. 

High-impact exercises, such as running or jumping, and lifting heavy objects can cause shock and strain on the back muscles. It is recommended to avoid these exercises and opt for yoga asanas that will help in rejuvenating the body, mind, and soul. 

4. Sitting for Long Periods: Sitting for prolonged periods can cause stiffness and strain in the back muscles. No motion can cause blood and energy to stagnate in the body, leading to poor circulation. It can also slow down digestion, leading to sluggishness and bloating. 

Try to take breaks every 30 minutes and move around. Perform mild stretching to release physical stress. Improve your posture while sitting. Make sure the spine is erect.

5. Poor Sleeping Habits: Insomnia, sleeping late at night, or having mid-day naps are risk factors for having back aches. One hour before sleep, stop using phones and do not have heavy meals. Also, the sleeping position must not be compromised, and prefer to sleep in the correct posture to support the natural curvature of the spine.

6. Stress: Stress causes physical and mental tension, which can lead to back pain. Managing negative emotions like anxiety, depression, and overthinking rather than controlling them is the right solution.  Practice relaxation techniques such as meditation and deep breathing techniques to soothe the mind. 

Yoga asanas like Nadi Shodhana (Alternate Nostril Breathing), Kapalbhati (Skull-Shining Breath), Bhramari (Bee Breath), Ujjayi (Victorious Breath), Sheetali (Cooling Breath), and Anulom Vilom (Alternate Nostril Breathing Variation) immensely calm the body, mind, and soul. 

By following these guidelines, you can help maintain a healthy spine and prevent back pain from interfering with your daily life. If you experience persistent back pain, it is always advisable to seek medical attention from an Ayurvedic doctor to determine the underlying cause and receive personalized treatment for a healthy spine.

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