Yoga Poses for Bulging Discs

In our society, there are lots of opportunities for repetitive forward bending: child care, yard work, housework, shopping.



Even sedentary tasks may exert strain on the lower back. The greater the weight being lifted (and the weight of one's own body), the greater is the pressure on the disc. Subsequently, forward bending activities, those in particular combined with lifting, are the most common cause of back strain or "bulging disc".



While much less serious than disc injuries, this condition is responsible for most of our lower back pain, including that Monday morning ache after weekend gardening.

Yoga Asanas for Bulging Discs

Probably the best-known leg stretches are sitting forward bends. They are therefore likely to be included in a beginning stretch routine, whether in a public Yoga or aerobics class, or in a book or video. However, a Yoga practice with too much emphasis on aggressive forward bending can also be risky.

To check your readiness, first of all, lie on your back with one leg stretched out flat on the floor. Stretch out your other leg up to the ceiling with a straight knee. Look in a mirror or have someone else check in order to see whether you can bring your leg to vertical, perpendicular to the floor, or not. If you can't, your pelvis will be tilted posteriorly in a sitting forward bend.

Six basic poses for bulging discs:

• Supta Padangusthasana: This is to be practiced with the raised leg up against the wall and the straight leg through a doorway.
• Utthita Hasta Padangusthasana: Practice this pose with the raised leg on a chair back.
• Prasarita Padottanasana: Practise this any way you wish.
• Supta Baddha Konasana: This must be practiced with your pelvis against a wall and feet up on the wall. They should be pressing gently on the thighs.
• Supta Padangusthasana: Do this with your raised leg extended to the side and the foot on a wall.
• Shavasana: Do this with blanket support for the spine.
  

Once you are ready to begin, start with standing forward bends. The changeover from neutral-spine Prasarita Padottanasana (Widespread Forward Bend) to the version with the head hanging down towards the floor (or, alternately, on the floor) is a good trial. Next go ahead and do Uttanasana (Standing Forward Bend).

However, you should avoid sitting forward bends, particularly if you have a history of lower back pain or injury. That is, until you are able to stretch your leg straight up to 90 degrees or more. If you are in a class where forward bends are being taught, make sure to substitute some simple leg and hip stretches like Supta Padangusthasana and Supta Baddha Konasana.

Once you have passed the 90-degree test and can practice these hanging forward bends without back pain, you are ready to start practicing sitting forward bends safely. You are now ready to reap the restorative benefits of introspection, relaxation, and flexibility.