When Stress Gets Stuck in Your Back: Your Guide to Holiday Calm and Comfort

By Rippan Sandhu, Co-Founder of Ayurda | Featuring insights from Dr. S. Ajit

The days are getting longer, the pohutukawa is beginning to blush, and my own calendar is starting to look a little frantic. Sound familiar? While this season brings so much joy, it also brings a unique kind of pressure a creeping sense of overwhelm, a to- do list that never seems to shrink, and for many of us, a familiar tension settling into the shoulders and lower back.

I’ve spoken to so many of you in the clinic lately who are feeling this exact same way. That nagging back pain or feeling of being constantly wired isn't just a coincidence. In my years working alongside Dr. Ajit, I’ve learned that in Ayurveda, stress and physical discomfort are deeply intertwined. He often reminds us, "The mind and body share the same pathway. When the mind is under pressure, the body often bears the burden." This festive season, it’s time to address both, from the inside out.

Why Stress Settles in Your Back (And Your Nervous System)

From Dr. Ajit’s 45 years of teaching and clinical experience, I’ve learned that stress and anxiety primarily disturb Vata dosha the energy of movement and space. When Vata is aggravated, it manifests as a restless mind, worry, and a feeling of being ungrounded. Physically, Vata governs the nervous system and the spacious areas of the body, like the lower back. An overwhelmed mind, therefore, very often leads to physical tension, stiffness, and pain in these vulnerable areas.

This is your body’s signal that it’s time to slow down and recalibrate before the peak of the holiday rush. The goal isn’t to eliminate stress entirely, but to build resilience so it doesn’t manifest as pain.

Your Home Sanctuary: Three Rituals to Ground an Overwhelmed System

Think of these as your non-negotiable anchors. They are the practices I personally rely on to stay centred when pressure builds.

1. The 10-Minute Massage Reset

Before your shower, spend just ten minutes massaging warm Ayurda Black Sesame Oil into your skin. This practice (Abhyanga) is a direct line to a calmer nervous system. The rhythmic strokes tell your body it is safe, easing mental stress while it nourishes your skin. Stocking up on this oil ensures you have this tool ready.

2. The 90-Second Breath Trick

When overwhelm hits, your breath becomes shallow. Reverse it instantly with Alternate Nostril Breathing (Nadi Shodhana). Inhale through your left nostril, close it, exhale through the right. Inhale through the right, close it, exhale through the left. Just a few rounds balance your brain and clear mental clutter.

3. Your Daily Foundation for Resilience

For deep, lasting resilience, I take our Herbo-Vit daily. It’s a powerful nourisher, formulated with Ashwagandha to help you adapt to stress and Amla to boost vitality. It’s your foundational support to prevent stress from taking root physically.

When Stress Becomes Ache: The Ayurvedic Approach to Back Pain Relief

For deeper, persistent tension especially in the lower back general relaxation may not be enough. This is where the targeted Ayurvedic therapies Dr. Ajit has practised for decades offer profound relief.

What is Kati Basti?

Kati Basti is a specialised, non-invasive treatment that focuses directly on the root of back discomfort. A ring of dough is placed on the lower back, and the well is filled with warm, medicated oil. This creates a localised pool of therapeutic warmth that penetrates deep into the tissues, muscles, and spinal column.

The benefits are transformative

• Relieves stiffness and pain in the lower back.

• Nourishes and rejuvenates the spinal structures.

• Helps correct postural imbalances caused by stress and tension.

It is a deeply relaxing, meditative experience that offers significant and lasting back pain relief by addressing the problem at its source.

Weaving It All Together: Your Pre-December Toolkit

As we move into this bustling season, I urge you to view your wellness practices not as an indulgence, but as essential maintenance. Your Ayurvedic daily routine is your foundation.

For your mind: Commit to Abhyanga and conscious breathing.

For your body: Explore a Kati Basti treatment to release deep-seated tension.

For your resilience: Stock up on foundational supplements like Ashwagandha for stress adaptation and Triphala to ensure gentle detoxification, so your system doesn’t get bogged down.

Your Calm is Your Greatest Asset

This festive season, the greatest gift you can give yourself and others is your own presence and peace. By tending to your nervous system and addressing physical pain with wisdom, you don’t just survive the holidays you thrive through them. Your body is asking for care, not just a cure. Listen to its wisdom.

Ready to build your resilience? Book a Kati Basti appointment, or stock up on your essential Ayurvedic supplements and skincare to ensure a calm, joyful, and pain-free season.