Yoga is a proven way to get rid of a herniated disc and the pain associated with it. Practicing yoga improves your posture, which will not only treat your herniated disc but also prevent the condition from recurring. Many yoga poses also strengthen your stomach and back muscles and help relieve tension in those areas. Practicing gentle yoga poses will help to treat a herniated disc in the lower back effectively.
| Herniated disc commonly occurs between the fourth and fifth lumbar vertebra in the lower back, and stretching can help to reduce the discomfort caused by the condition. |
The following are some yoga poses for a herniated disc in the lower back.
The camel pose(1) enhances flexibility and helps improve blood circulation in your lower back.
Kneel on the floor with your hands on your hips. Your toes should be flat on the floor. Keep your back straight. Now slowly bend backward till your palms touch your feet. Look up at the ceiling and stretch your neck.
Practice the camel pose for 10 seconds at a time, 2-3 times a day.
[ Read: Acupuncture for Herniated Disc ]
Standing asanas help stretch your back muscles and spine; this stimulates your abdominal muscles. The two best standing yoga for herniated disc are side the Angle pose and the Triangle pose.
Stand straight with your legs 4 feet apart. Turn your right foot 90 degrees to the right and keep the left foot straight. Make sure that both feet are in line with each other. Now bend your right knee so that your knee is parallel to your toes. Bend forward and touch your right foot with your right hand. Raise your left hand straight up. Hold for 10 seconds then repeat on the other side.
Stand straight with your legs 4 feet apart. Turn your right foot 90 degrees to the right and keep the left foot straight. Make sure that both feet are in line with each other. Now bend forward from your waist till your right-hand touches your right ankle. Keep your knees straight. Raise your left hand straight up and stretch your neck so that you are looking up from the left side. Hold for 10 seconds then repeat on the other side.
Practice standing asanas once a day for 20 -30 seconds at a time.
[ Also Read: Little-Known Tips for Herniated Disc Pain Relief ]
Active backbends strengthen your paraspinal muscle groups. These poses contract your muscles, thus allowing them to work the spine into extension. Locust pose is the best active backend yoga for a herniated disc.
Lie down on your stomach with your hands flat against your sides and palms facing up. Now inhale and bring your legs and shoulders up so that only your torso and hips are touching the floor. Look up and hold the pose for 10 seconds.
Practice the active backbend pose for 10 seconds at a time 2-3 times a day.
[ Read: Exercises for Herniated Disc ]
Passive backbend poses(2) like the sphinx pose strengthens your spine, which helps move the herniated disc away from the spine and helps reduce pain.
Lie down on your stomach and raise your torso up. Place your elbows on the floor parallel to your chest so that your palms are flat on the floor. Keep your legs straight and stretch your toes as much as possible. Keep the rest of your body passive. Hold for 10-15 seconds.
Practice the passive backbend pose for 10-15 seconds at a time 2-3 times a day.
| The most common treatments for herniated disc include physical therapy, walking, stretching, yoga, and anti-inflammation medication. |
According to research by Spine Health, more than half the people don’t realize that they have a herniated disc until the condition becomes extremely painful. Practicing yoga regularly is also an excellent way to prevent a herniated disc. But, it is advised that you practice yoga only with a certified trainer if you have herniated disc, since exercising the wrong will aggravate your herniated disc.
| A herniated disc occurs when two vertebrae slip out of place and cause extreme pain. |
A neurological examination is required to determine a herniated disc. The medical practitioner will take your blood test and plain film x-ray to determine a herniated disc.
According to Mayo Clinic(3), a herniated disc can affect anyone, but overweight people and people over the age of 50 are more likely to develop the condition.
Muscle-strengthening exercises and yoga poses can help keep your spine in good condition, thus preventing a herniated disc. Maintaining a good posture is another way to prevent the condition.