Many of our problems today are a result of our lifestyle. One of these issues is back pain.
If your job involves prolonged sitting, this can lead to painful discomfort in this part of the body. Sometimes the pain becomes unbearable and can even lead to immobility.
What happens to your back when you sit in an uncomfortable position for too long?
The spinal disc is connected to many muscles, which begin to ache, pressing against the bone in the disc area, placing tension on it. Often, herniated discs start when a nerve is compressed under this pressure. Sometimes, movement becomes very painful for the patient, says Ayurvedic doctor Dr. Avishek Mishra.
Dr. Avishek Mishra is an Ayurvedic specialist from India with extensive experience in pulse diagnosis.
Over the years, he has helped thousands of people overcome health issues such as migraine, sinusitis, allergies, hay fever, back pain, digestive problems, and gynecological conditions.
Ayurvedic pulse diagnosis specialist from India
Dr. Avishek Mishra, India
An effective tool in Ayurveda for identifying diseases is pulse diagnosis. By placing their fingers on your wrist pulse, an Ayurvedic specialist can easily detect imbalances in the body and recommend the appropriate treatment.
Regular pulse diagnosis, combined with proper diet and lifestyle, leads to improved health and prevents disease.
What is Ayurvedic Pulse Diagnosis and Why is it So Effective?
Ayurveda effectively relieves back painAccording to Dr. Avishek Mishra, “Ayurveda alleviates back pain first through lifestyle and dietary changes, followed by specific exercises (asanas) tailored to the patient’s condition. With the help of these selected yoga poses, the patient begins to feel better.”
For back pain, Ayurveda recommends specialized therapies. For the lower back, the therapy is called Kati Basti, and for the upper back and neck — Trivra Basti. The procedure is the same, but the treated area varies. The patient lies down while a dough ring is placed on the painful spot. Then warm medicinal oil is poured inside and the process lasts between 30 to 45 minutes. Depending on the severity of pain, daily sessions may be required. This therapy is highly effective, as the oil penetrates deep into the tissues, relieves muscle tension, and begins to reduce pain and heal the condition.
Yoga for Back Pain Relief
If back pain is a frequent issue, try these simple yoga asanas anywhere, anytime, and be free from back discomfort in just five minutes with the practice called “Stretching the Back in All Directions.”
How to Do “Stretching the Back in All Directions”
You can do these exercises as part of your yoga break at the office (on a chair), on a plane, during TV commercials, or on your yoga mat.
Sit comfortably in Sukhasana (cross-legged or “easy pose”). Keep your spine straight and shoulders relaxed. Most importantly, smile at yourself. If you prefer, you can also do these stretches standing, with feet parallel.
Spine Elongation
Inhale slowly and raise your arms from the sides;
Interlace your fingers with the index fingers pointing up;
Stretch as far as you can, keeping the elbows straight and biceps close to your ears;
Hold the position for 2–3 deep breaths.
Twisting Left and Right
Keep your fingers interlaced above your head;
Exhale and gently twist to the right;
Inhale, return to center;
Exhale, twist to the left and hold for 2–3 deep breaths;
Inhale and return to center.
Side Bends
With fingers still interlaced overhead;
Exhale and gently bend to the right. Hold the position and continue breathing;
Inhale and return to center;
Exhale and bend to the left.
Ensure you’re not leaning forward or backward, and that both hands stretch evenly;
Inhale and return to center.
To enhance the effect: engage your core muscles during the stretch.
Reclining Twists
Place your left palm on your right knee. Inhale deeply;
On the exhale, twist to the right. The right hand can rest on the floor near your right hip;
Lengthen your spine by pressing your hand into the ground. Avoid leaning forward or backward;
Inhale and return to center;
Exhale and repeat to the left. Right palm on left knee, left hand on the floor. Keep the spine upright and long;
Inhale and return to center.
Switch leg position — if the right leg was on top, now place the left over it, and repeat the twist both sides.
To intensify: engage the abdominal muscles along with the thighs to deepen the twist.
Forward and Backward Bending
Exhale and reach your arms forward;
Inhale, and as you exhale, bend forward from the hips;
Inhale again, and as you exhale, twist to the right. Ensure arms stay parallel;
Inhale back to center;
Exhale, twist to the left;
Return to center with an inhale, then raise your arms overhead;
Unlace the fingers and stretch backward;
Inhale and return to center. Exhale slowly and lower your arms to the sides.
How Does It Help?
It provides a great massage for the lower back.
Benefits of “Stretching the Back in All Directions”
Improves posture
Strengthens the back and core
Fully relaxes a tired spine
Great as a warm-up before other yoga poses
Helps expand the lungs for fuller breathing
Note: If you suffer from a herniated disc, it is strongly recommended to practice yoga only with your doctor’s approval. Learn the poses under the guidance of an Art of Living Yoga instructor before practicing at home.
