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Back pain relief yoga and types of vertebrae
I have slipped disc for last 10 yrs. What I want to know is whether I can do yoga for back pain relief and fast walking/slow jogging for exercising together?
(25 Feb 2009)
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Our spine (vertebral column), together with the ribs and sternum, forms the skeleton of top of the body. The spine comprises around two-fifths of the total height of your body and is made up of a set of bones. They are called vertebrae.
Typically, an adult vertebral column consists of 26 vertebrae. These are:
1. In the neck region – 7 cervical vertebrae
2. In the chest region – 12 thoracic vertebrae
3. Supporting the lower back – 5 lumbar vertebrae
4. Fused together into one bone called sacrum – 5 sacral vertebrae
5. Fused into one or two bones called coccyx – 4 coccygeal vertebrae
Before fusion of the coccygeal and sacral vertebrae, the total numbers of vertebrae are 33.
When the front and back ligaments of these disks get weakened or injured, the pressure built up in the nucleus pulposus could be big enough to burst the surrounding fibro-cartilage. If and when this takes place, the nucleus pulposus could stick out posteriorly or into any of the neighboring vertebral bodies. This is what they call a slipped disc.
Yoga Treatment:
First of all, for fast recovery and healing, you require total bed rest for a couple days. Complete spinal immobilization is the best and fastest way to heal yourself. The period of immobilization depends largely on the extent to which the disks have been injured or damaged. In later stages, Yoga therapy can be applied. This promotes faster recovery.
Asanas (Yoga poses), in the initial stages, generally the backward bending ones, prove. Yoga postures help resolve your rigidity and give your joints the flexibility they need, besides correcting bad posture.
Makarasana – Crocodile pose
Asanas you should do at a later (resolving) stage –
• Ardha Chakrasana (Half Moon pose)
• Pawanmuktasana (Wind Relieving pose)
• Ushtrasana (Camel pose)
• Shalabhasana (Locust pose)
• Bhujangasana (Cobra pose)
• Dhanurasana (Bow pose)
• Supta-Vajrasana (Reclining Warrior pose)
• Tadasana (Palm Tree pose)
• Gomukhasana (Cow face pose)
• Simhasana (Lion pose)
• Matsyasana (Fish pose)
• Viparita Karani (Legs against the wall pose)
• Sarvangasana (Shoulder Stand)
Pranayamas (Breathing exercises)
Breathing exercises, if done correctly, affect our spine in a number of ways. These include changes in the pressure within our chest and abdomen with the movement of our ribs. Exhalation helps relax the muscles.
• Mild Kapalabhatti (Skull cleansing)
• Anuloma-Viloma (Alternate nostril breathing)
• Ujjayi (Ocean breath)
• Brahmari (Bee breath)
Relaxation in Shavasana (Corpse pose) and Breath Meditation – You need to do as much as possible of these. Relaxation is that a much needed physiologic antidote that will help you de-stress. Breath Meditation techniques will also be enormously helpful in this regard. For instance, while doing breath meditation, imagine that it is actually easy for you to move your muscles, joints and bones. Apart from the above practices Yoga Nidra (Yogic Sleep), if practised regularly will go a long way in helping resolve your problem.
If you exercise carefully and practise your simple routine of exercises, Yoga poses, breathing exercises, relaxation and meditation daily, you will bring your back and neck into shape in no time and become as strong and healthy as you wish.
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answered by A on 25 Feb 2009, 3:29:37
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