Ayurvedic Lifestyle Tips for Preventing and Managing Back Pain

Back Pain is a common complaint that affects a large part of the population, regardless of age and activity level. As per a survey conducted, approx 70 % of individuals experience at least one episode of back pain during their lifetime. The major reason why chronic back pain occurs is simply because of poor posture and inadequate stretching, which can be prevented by following some Ayurvedic lifestyle tips. 

Ayurveda is one of the best approaches to focus on the treatment and eliminate it from the root. Various Ayurveda tips can help in getting relief from back pain. In the section below, we will discuss the tips to prevent back pain.

Ayurveda Tips for Back Pain

1. Posture improvement

ayurvedic tips for back pain

It is vital to correct the posture to get rid of the back pain. If you maintain a bad posture, then it leads to joint pain, which can cause an imbalance of Vata in the body and can only be corrected through herbal medications. Enema is one of the best back pain exercise which is used to balance the Vata and strengthen the joints and bones, further reducing any pain.

2. Pranayama

Practicing pranayama can help in balancing the Vata dosha in the body. It also helps in getting rid of the pain and feeling at ease. You can also try anulom vilom, which helps in the breathing exercise and further balances the Vata. Always remember that simple lifestyle changes can make a big difference in your life.

3. Abhyanga

It is an ayurvedic massage done with warm medicated oil for back pain. It helps in balancing the doshas and also provides relief in the back. Abhyanga is one of the most effective tips for back pain as it helps in treating lower back pain easily. 

4. Avoid refrigerated food

According to Ayurveda, it is better to avoid consuming refrigerated food as it can disturb the Vata balance and cause issues. It is always better to consume healthy food products as it helps in balancing the doshas and provides the body with the proper nutrients.

5. Herbs

Make sure to use herbs like Nirgundi, Shallaki, Guggul, and Ginger for back pain. It helps in reducing inflammation and pain.

6. Agnikarma

It is a kind of ayurvedic treatment in which thermal microcautery is used to heat specific areas in order to get relief from the pain. It also helps in getting rid of the toxins that are there in the body and balances the doshas.

It is essential to make simple lifestyle changes in order to get rid of the pain and prevent anything severe. There are various things that you can do in order to prevent back pain:

Tips to Prevent Back Pain

1. Exercise 

tips to prevent back pain

It is essential to do back pain exercise in order to get rid of the pain, but you also have to make sure that you're not overdoing it. Excessive exercise can cause more issues, which is why it is best to do limited exercises to help relieve your back. You can also rest for a day or two in order to feel better and deal with the pain. Regular exercise will help in easing the inflammation in the body and also reduces muscle tension. 

2. Stop smoking

Ayurveda restricts smoking as it causes issues with the nutrients going to the spinal discs, which can cause pain in the back. It is one of the most effective tips for back pain.

3. Improve the sleep cycle

It is essential to improve the sleep cycle and the position that you sleep in because the position affects back pain a lot. You can talk to your doctor and figure out the best position for your back ache. Usually, the doctors suggest putting a pillow under the knees so that the back gets good support and helps in reducing the pain.

4. Take breaks 

If you want to eliminate back pain, start making simple lifestyle changes. Stretch a lot and take breaks every 30 minutes. It will help in pumping the blood and loosens up the tight muscles that are there. It also gives a chance to your eyes to readjust and feel better.

5. Be careful how you lift things

It is essential to make simple lifestyle changes in order to reduce the pain in your back. Try to avoid bending down for lifting heavy objects because that can aggravate your back pain. By lifting heavy objects, you will end up pulling the muscles in your stomach, and it will affect your back. So try not to put all the pressure on your back and pull light objects in order to avoid the pain.

5. Yoga

You can make some ayurvedic lifestyle changes to reduce the pain in the back. Yoga and stretches help a lot to loosen the muscles and soothe the pain. So start by stretching for a few minutes and then keep increasing the time as it will help in reducing the pain. You can also do yoga in order to balance the doshas and get rid of the pain. 

You may feel like resting all the time when you have back pain, but moving is better for the back. You can start exercising and stretching in order to strengthen the muscles and improve the blood flow in the body. Exercising also helps in supporting the spine and relieves back pain. Here are some back pain exercises that you can try:

Back Pain Exercises 

ayurvedic back pain exercises

1. Pelvic Tilts

It is one of the most effective back exercises to help relieve back pain. You need to lie down on your back with your knees bent flat on the floor. Then tighten your stomach as much as possible so that you feel the back pressing to the floor completely. Hold this position for 10 seconds and keep breathing in and out. It would help if you repeated this exercise 8 to 12 times in order to get effective results. 

2. Bridging

For this exercise, you need to lie down on your back and bend your knees. You need to keep your heels on the floor and push it, which will squeeze your buttocks and help you lift the hips off the floor until your shoulders, knees, and hips are in a straight line. Then hold this position for 10 seconds and slowly lower your hip back to the floor. Repeat this exercise 12 times, and it will help in relieving back pain. Please ensure not to over arch as it will tighten your muscles too much and not help with the pain.

3. Aerobics

ayurvedic tips to prevent back pain

Aerobics help strengthen your heart, lungs, and blood vessels. It is one of the exercises which can also help you lose weight faster. You can start walking for some time, swimming or even try cycling. There are plenty of options, and you can try the ones which you are comfortable with. Start with short sessions and then keep building up the time. If you think your back is hurting, then try swimming because the water helps in giving support to the body. Make sure not to do any strokes or stunts, as that might end up twisting your body and causing more back issues. 

4. Pilates

Pilates is a combination of core abdominal exercises, stretching, and strengthening the muscles. You can do pilates with a professional teacher so that you end up doing the right exercises for your back pain. Tell your teacher about the back pain and skip certain moves that might put pressure on your back. You can always count Pilates exercise in tips to prevent back pain.

5. Knee to chest

Knee to the chest is one of the most effective back pain exercises which can help in reducing back pain. You need to lie down on your back and keep your knees bent and feet flat on the floor. Then you need to bring one knee to your chest and keep the other foot on the floor. Make sure to keep your lower back completely pressed to the floor so that it helps with the pain. You need to hold the position for 20 seconds and then lower your knee slowly. Now repeat the same exercise with the other leg and do it 4 times for each leg. 

6. Press-up back extensions

One of the most effective ayurvedic lifestyle changes you can make is is to start with press-up back extensions will help you in reducing back pain. Lie down on your stomach and then keep your hands under the shoulders. Now you need to push with your hands so that your shoulders lift up off the floor. If you feel comfortable with the position, try to put your elbows directly on the floor or use your palms.

7. Wall sits

Another effective exercise to treat back pain is wall sit-ups. It helps in giving support to your spinal cord and also reduces pain. For this exercise, you need to stand 10 to 12 inches away from the wall and then lean back until the back is straight up against the wall. Now you need to slide down your knees and end it slowly. It will bring your lower back against the wall where you need to hold this position for 20 seconds. Repeat this exercise 12 times for effective results. 


Changing the lifestyle and exercise routine can help in getting rid of back pain. It also improves the blood flow in the body, which further reduces pain and inflammation. Not just the pain but exercises and lifestyle changes also help in overall well-being and health. Making a few changes in day-to-day life is vital to eliminate back pain. Zandu also offers wide range of Ayurvedic medicines for pain including joints, knee, etc.


Zandu Ayurvedic Team

Zandu Ayurvedic Team has a panel of over 10 BAMS (Ayurvedacharya), boasting a collective experience of over 50 years. With a deep-rooted understanding of Ayurveda, they are committed to sharing their expertise & knowledge through our blogs.
We use all kinds of Ayurvedic references in our content. Please use the contact form for any editorial queries.

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