Top 10 Effective Ayurvedic Remedies for Back Pain Relief

By Dr Mukesh Sharda In Joint Pain

Back pain is the most common problem faced these days, it can be pain associated anywhere in the back, and it can be lower back pain. According to Ayurveda, back pain depends upon the type as well as the severity of pain and dosha, mainly it is associated with Vata Dosha.

In Ayurveda, back pain is known as Kateegraham, It is considered to be caused due to aggravation of Vata Dosha and impaired digestion. A disturbed digestive system causes the buildup of toxins which combine with Vata Dosha and accumulate in the small channels of the body and leading to back pain.

Causes of Back Pain

It can be due to various reasons such as:

  • Sedentary lifestyle.
  • Obesity.
  • Injury to muscles.
  • Bones or nerves of the spine.
  • Ageing.
  • Heavy weight lifting.
  • Pregnancy.
  • After delivery (C-Section).
  • Excess Vata Dosha accumulation in bone area.

Symptoms of Back Pain

  • Extreme pain while bending and lifting something.
  • Radiating pain from the buttocks, legs, or hips, especially in the lower back area is the main symptom of back pain.
  • Pain can become worse with physical activity that is while sitting, resting, or standing.
  • Feeling of numbness in the area supplied by compression of nerves.
  • If you are a sufferer of these symptoms then this is back pain and it can be cured naturally with the help of Ayurveda, home remedies, and yoga asanas.

Ayurvedic Remedies for Back Pain Relief

Since ancient times, Ayurveda has been used as a natural treatment for back pain as it involves various home remedies and heals back pain naturally. Proper nutrition and healthy lifestyle changes have a great impact on back pain relief. Ayurvedic massage therapy is very helpful in back pain relief and correction of posture.

10 Effective Ayurvedic remedies for Back Pain Relief are as follows:

Ayurvedic Herbs For Back Pain

  • Shallaki (Boswelia Serrata): This herb is famous for muscular pain relief. It acts as a painkiller for pain in joints. It prevents swelling of joints.
  • Ginger (Zingiber Officinalis): Ginger contains bioactive chemicals such as zingerone and gingerol. These compounds have anti-inflammatory activities that might help decrease pain.
  • Guggulu (Commiphora Mukul): It is an anti-inflammatory herb, hence it helps relieve the pain of muscles, joints, and tissues.
  • Ashwagandha (Withania somnifera): Ashwagandha has anti-arthritic properties and helps in relieving pain by soothing the nervous system.

Soothe the Pain with Hot Fomentation.

Heat therapy proves to be beneficial for relieving back pain. Epsom salt baths can be relaxing and soothing for back pain relief. The therapeutic use of heat helps in increasing blood flow to the painful area which promotes healing. It decreases muscle spasms, relieves pain, and relaxes muscle tension. The heat opens up the pores of the skin and helps the body to get rid of toxins through the sweat which allows the body to heal faster.

Massage with Natural Herbal Oils

Massage is one of the best home remedies for back pain which can be done at home itself. According to Ayurveda, massage is done with different medicated oils which have special benefits for various diseases. Oil massage leads to the relaxation of muscles and tissues of the body.

Effective oils for massage can be done with Cow’s ghee, peppermint oil, ginger oil, Eucalyptus oil, castor oil, and rosemary oil. For pain relief clove oil can be used as it has anti-inflammatory properties that can effectively help in reducing swelling and pain.

Get enough calcium (but not too much) from Natural Resources

Strong bones can help in the prevention of various bone diseases such as osteoporosis and lower back pain. For strength, enough calcium in bones is necessary. Bones of the spine become strong by consuming plenty of calcium as well as vitamin D.

 Calcium is obtained from natural foods such as milk, yogurt, leafy greens, and vitamin supplements and if required then doctor’s advice should be taken for additional calcium supplements. Self-medication should not be done as an overdose of calcium can be hazardous as it can result in kidney stones or calculus.

 Practice yoga & meditation for Back Pain Relief

Yoga is excellent for working on the flexibility of muscles and correcting posture. A few of them are as follows:

  • The Cat-Cow Stretch (Chakravakasana)- It improves circulation of spinal fluid, and it helps in easing pain.
  • Extended Triangle (Trikonasana)-This yoga pose reduces stiffness in the spine and increases flexibility and stimulates digestion.
  • Cobra Pose (Bhujangasana)- This yoga asana can tone your spinal nerves and body as well as it is a good stress reliever.
  • Crocodile pose (Makarasana) - It stretches your back and helps in easing lower back pain especially.
  • Staff pose (Dandasana)-  It corrects your posture while standing, sitting, walking, and even sleeping.

Along with Yoga, Meditation helps to relieve stress and keeps your mind calm. A sense of calm and a reduction in the feeling of stress can be felt. Meditation for a few minutes daily can help in the relaxation of the mind.

You can also follow these Easy Yoga Asanas for Back Pain Relief

Lifestyle Modifications

Natural remedies for back pain include a lifestyle that is healthy with a vegetarian sattvic diet, to stay away from drug addiction such as alcohol, and smoking mainly. These days a sedentary lifestyle is common and due to it, problems like weak muscles, improper digestion, poor posture, lower back pain, and disc problems are arising.

Practising yoga will be effective. Apart from this, dietary changes are important as well. Fruits should be consumed along with green leafy vegetables, and salad. Don’t eat heavy meals at night, Use Mustard oil, Til Oil, or Cow’s Ghee for preparing food.

Improve your posture

Correct body posture helps in the proper alignment of body parts balanced and supported. Improper posture leads to compression of nerves, discs, and joints. Yoga can help tremendously in maintaining good posture.

Maintaining posture while lifting objects is difficult so while lifting heavy objects from the floor, squatting down by keeping a straight back and only bending knees can be useful in back pain. It proves to be beneficial in a correct and supportive posture to prevent the tissues from getting sore.

Maintain a Healthy Weight by adopting natural means

People these days are gaining weight due to a sedentary lifestyle and lack of exercise. Therefore, Weight loss plays a vital role in the reduction of back pain as it lowers the pressure on the spine. It is especially helpful for people who are overweight or obese. Shedding excess weight lightens the load on the spine. Especially in old age, maintaining a healthy weight is beneficial as it can lower back pain as well as it can prevent various diseases.

Keep Mild Movement

Keeping mild movement throughout the day can help in relieving back pain. Staying active will help in getting relief from back pain. Hence, staying active in day-to-day life is important. As much as possible, it’s best to continue with your everyday activities as soon as you can and to keep moving. Staying active will help you get better. However, don’t lift heavy weights.

Gentle Stretch

According to Ayurveda, gentle stretching regularly in between your daily routine helps in the relaxation of muscles and relieves muscle stiffness which is ultimately helpful in back pain and prevents the recurrence of lower back pain. Gentle stretching can be done during a morning walk or it can be done by practising yoga asanas or office yoga can be performed at the office. Office yoga can help in the relief of back pain and taking small breaks in between can reduce back pain. 


In this way, these 10 home remedies for back pain can help improve the circulation of the back. It can also help in easing muscle strains, and aches that can take place due to inactivity. These natural remedies which are gifted by mother nature to mankind are effective in maintaining good posture and keeping muscles flexible as well as back pain can be prevented by maintaining a healthy weight and introducing short breaks for relaxation in the daily routine. Ayurvedic natural remedies nourish and strive to rejuvenate the body, mind, and soul as well as it is helpful for sound sleep.

Article By:

Dr Mukesh Sharda

Dr. Mukesh Sharda (BAMS, Ph.D.) founder Dr. Sharda Ayurveda is a worldwide renowned Ayurvedic doctor withholding more than 15+years of experience in treating autoimmune disease patients. The root cause treatment and its effectiveness make this clinic stand out from others. Dr. Mukesh Sharda is serving mankind through its various widespread branches in India and globally through telephonic and video consultations.