ESSENCE OF SPINAL HEALING

Yoga for Lower Back Care

At Nattika we provide customized yoga session and ayurveda treatment after analyzing the health conditions of each guest thoughtfully. As part of this approach, we also organize lecture sessions to create awareness, helping our guests understand their conditions, learn how to manage, and prevent them.Recently, our team conducted a special educational lecture focused on various types of lower back pain, explained handle through Ayurveda and Yoga. The session included a detailed PPT presentation, and the same content was thoughtfully compiled into a handbook/brochure, allowing our guests to revisit the guidance and gently incorporate these practices into their daily lives.

The session was led by our Ayurvedic doctors and yoga teachers:

Doctors Dr. Leshma , Dr. Aksa and Yoga Instructor Ms. Abila. Their combined knowledge created an inspiring, informative, and heart-warming experience for everyone in attendance.

More than an informational talk, the session was interactive. We demonstrated each practice with the guests, answered their questions, and encouraged them to connect deeply with their bodies, minds, and inner rhythms. Both our team and our guests shared how inspiring and transformative the session felt. Witnessing guests finally understand themselves through the lens of Ayurveda and Yoga was truly rewarding.

Ayurveda and Yoga: two sciences, one path to balance.

Yoga and Ayurveda together offer personalized approach to managing lower back pain by addressing both the root cause and the symptoms. Rather than focusing only on pain relief, this integrated system supports long-term healing and prevention.

According to Ayurveda, lower back pain is commonly linked to an imbalance of Vata Dosha. Factors such as poor posture, stress, improper digestion, and lifestyle habits can aggravate this imbalance and lead to pain, stiffness and this becomes the root cause of various degenerative and chronic conditions.

Ayurveda provides treatments

• Dipana and Pachana(stimulate the digestive and metabolising toxins)

• Snehana and Swedana(oiling and sudation/sweating)

• Mrudu Samshodana / Anulomana(mild cleansing to promote normal functioning of Vatha)

• Basti (medicated enema which can bring detoxing as well as healing action)

• Shaman Aushadhi(internal medications  ) in accordance to the presenting symptoms. 

Yoga helps relieve pain caused by these factors by gently restoring strength, flexibility, and alignment in the spine. Through carefully selected asanas, yoga corrects posture, improves circulation, and releases muscular tension.

Comfort & Safety is the first step everyone should follow

Therapeutic yoga emphasizes listening to the body and respecting its limits.

• No pushing, no strain

• Practice only within a comfortable, pain-free range

• Avoid jerky movements and forceful stretching

• Avoid fast or forceful breathing

Supportive Practice Options

• Practice while sitting on a chair or bed

• Use soft cushions or folded towels under the buttocks for additional support

Yoga is not about how deep you go—it is about how safely and consciously you move.

Recommended Sequence of Practice

A structured and gentle sequence enhances the healing effect:

1.    Relaxation & Loosening Practices

2.    Gentle Strengthening

3.    Mild Stretching

4.    Deep Relaxation

Ideal Times for Practice

• Morning: On waking, to reduce stiffness

• Night: Before sleep, to improve sleep quality

  
  

Healing Pranayama Practices

Breathing techniques help calm the nervous system and reduce pain perception.

Recommended practices include:

• Nadi Shuddhi – balances the nervous system

• Bhramari – reduces anxiety and muscular tension

• Cooling Pranayamas:

Sheetali

Sheetkari

 Avoid fast, forceful, or aggressive breathing techniques.

Meditation for Deep Healing

Meditation supports emotional balance and enhances physical recovery.

Recommended forms:

• Visualization meditation

• Healing meditation with a singing bowl

• Golden light meditation

• Chakra meditation

These practices promote relaxation, awareness, and inner healing.

Condition-Wise Therapeutic Yoga Guidance

Each condition requires a tailored approach. Below are general guidelines for safe practice.

1.Muscle or Ligament Strain

Overstretching or tearing of muscles or ligaments supporting the lower back.

Common Examples-Muscle strain (pulled muscles),Ligament sprain (torn or overstretched tissue)

Primary Anatomical Issue-Soft tissue injury involving muscles and ligaments

Key Symptoms / Clinical Pattern

• Sudden, localized pain

• Stiffness in the affected area

• Pain during movement

• Tenderness on touch

• Muscle spasms

Yoga Focus: Relax muscles and restore basic stabilityAvoid: Jerky movements, forceful stretching

Recommended Asanas:Pawanmuktasana, Ardha Pawanmuktasana, Marjaryasana, Shashankasana, low and gentle Bhujangasana, Supta Tadasana

2.    Disc-Related Problems

Damage or degeneration of spinal discs that may press on nerves.

Common Examples- Disc bulge, IVDP/herniated disc, disc degeneration.

Primary Anatomical Issue-Spinal discs lose cushioning or press on nerves due to age, injury, or wear and tear.

Key Symptoms / Pattern

• Sharp pain

• Radiating pain like sciatica

• Tingling or numbness

• Restricted movement

  
  

Yoga Focus: Decompress the spine and protect intervertebral discsAvoid: Forward bends and twisting with flexion

Recommended Asanas:Makarasana, Bhujangasana (within pain-free range), Supta Padangusthasana, supported Setu Bandha Sarvangasana

3.    Structural Disorders

Abnormal spinal curves or reduced spinal space affecting alignment.

Common Examples- Spinal deformities like lordosis or scoliosis, stenosis, spondylolisthesis.

Primary Anatomical Issue- Altered spinal alignment, narrowing of spinal canal, slipping of vertebra creating unstability.

Key Symptoms / Pattern

• Pain

• Numbness or weakness in legs especially when walking or standing.

Yoga Focus: Improve alignment awareness and stabilityAvoid: Deep twists and extreme backbends

Recommended Asanas:Tadasana, Samasthiti, supported Ardha Uttanasana, Setu Bandha Sarvangasana, Supta Baddha Konasana, Viparita Karani

4.    Degenerative or Wear-and-Tear Conditions

Gradual breakdown of joints and cartilage due to aging or overuse.

Common Examples- Osteoarthritis, facet degeneration, degenerative disc disease, disc bulge, IVDP.

Primary Anatomical Issue- natural dehydration,loss of elasticity, cellular changes.

 Key Symptoms / Pattern

• Stiffness

• Pain

• Numbness

• Tingling

• Loss of flexibility of spine

• 
  

Yoga Focus: Maintain joint mobility without strainAvoid: Long static holds and high-impact movements

Recommended Asanas:Marjaryasana–Bitilasana, Sukhasana with spinal awareness, Vajrasana, Setu Bandha Sarvangasana, Shavasana

Prevention

More over prevention is better than cure

• Stay active

• Targeted Exercise

 • Yoga

• Healthy Eating Style

• Correct Posture – sitting, standing, sleeping

• Prevent stress.

Guest Feedback & Questions

Many guests expressed gratitude for gaining clarity about their body patterns and health concerns through the combined wisdom of Ayurveda and Yoga.

·        The guest shared that the topic was extensive and suggested that it would be more effective to cover the subject in parts or multiple sessions.

·        The guest mentioned a personal realization regarding incorrect posture practices after attending the lecture.

·        The guest appreciated the handouts provided, stating that they were especially helpful for those who experience difficulty viewing PPT presentations.

·        The guest stated that the information shared helped them clearly understand which practices and daily activities should be avoided.

Therapeutic yoga is a journey of patience, awareness, and compassion toward the body. We have to practice it gently and consistently.

Next part, we’ll explore the remaining types of lower back pain.