Consider the following
Sitting without back support
Wearing high heels
Repetitive trauma from high-impact workouts and sports.
Running on sand or uneven surfaces without adequate conditioning
Slouching, poor posture or an uncomfortable chair.
Leaning over to lift heavy weights
Leaning forward for extended periods of time like while cleaning or washing dishes at a sink
All of these and many more aggravate strains, pain, fatigue and stiffness in the lower back.
Low back pain is a symptom I see every week in my practice.
Having said that, the most common symptoms of discomfort show up or as muscular issues.

The biomechanics of the lower back and hip muscles change due to patterns of use, injuries, overuse or issues in other systems of the body (Digestion, Reproductive health, Emotions and stress to name a few).
When the muscles of the mid back, low back or hips become tight they can sometimes pinch a nerve within muscle fibers, develop trigger points or sore spots. The lumbar spine has a network of sympathetic and parasympathetic nerves that supply the digestive, urinary and reproductive system. From an Ayurvedic perspective, Chronic Musculoskeletal issues in the low back overtime can lead to issues with elimination, bladder function, reproductive health etc.
Therapeutic Massage brings significant pain relief and Ayurveda offers comprehensive healing for lower back problems both through external bodywork and internal support through targeted herbs and herbal formulations.
Meanwhile, here are 7 self-care tips for immediate relief as a first line of treatment.
(For pain that has lasted longer than one to two weeks or for any concerning symptoms, please see a licensed medical professional).
1. Supported Rest
With a strain or muscle injury, for the first 2-3 days avoid strenuous activities. Rest in a reclining position with the legs supported with a pillow under the knees. This takes the strain off the low back and hips. You can turn this into a therapeutic practice of Yoga Nidra or Savasana with pillow under your knees for 20 mins a day to soothe and decompress your low back.
2. Ice
Applying an ice pack is typically useful within the first 48 hours of an acute injury to reduce local inflammation. Apply ice for no more than 20 mins at a time, a few times a day
3. Heat
Heat application typically starts after at least 2 days of acute pain or injury.
Heating pads, microwaveable pillows are useful for this. Warmth increases circulation, reducing stiffness. Warming up before any kind of movement practice significantly lowers potential for injuries. In colder months, a great way to warm up the body is to take a warm shower before your yoga routine/ exercise.
4. Small postural adjustments
If you must sit, sit well. Find an ergonomic chair or a chair that encourages you to sit upright comfortably (Like many dining chairs). Have your feet resting flat on the floor. If they don’t reach the floor, placing a small stool under your feet ensures that you’re not straining your hips. Rest your elbows on the desk. Have your computer screen at eye level so that you don’t lean your neck forward and down.
Move carefully when going from lying down to sitting or standing by first rolling over to one side and supporting yourself to get up.
5. Move every hour
Get up and walk around for just a couple of minutes.
6. Move for no more than 5-10 mins at a time
Short walks are more beneficial as too much movement can cause further irritation or inflammation

7. Legs up the wall
A brilliant recovery technique to counter all the standing/ sitting, a great recovery at the end of a workout, anytime your lower body feels tired or if you simply want to unwind.
Find a wall, lie on the floor with your glutes and legs extending up the wall.
This is a soothing stretch for tight hamstrings, the hips and lower back. It relieves neck and back tension, helps lymph drainage and circulation.
To further open the chest and upper back- brings arms to the side at a 45 degree angle, palms facing up.
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