Yoga Poses For a Herniated Disc

By Patricia | April 29, 2009
Yoga Poses For Herniated Disc

What kind of abdomen yoga should not perform by herniated people?

A Herniated Disc is a back injury that can cause severe pain and often calls for immediate medical attention, sometimes even surgery. A herniated disc can be debilitating and its symptoms include numbness or tingling sensation in your legs and feet, muscle cramps or spasms, sometimes loss of leg function and severe back aches. Some of the factors that contribute to increasing your risk of disk herniation include aging, lack of exercise, smoking, poor posture and improper diet. Additionaly, certain activities like improper lifting, twisting and the wear and tear tend of daily life can increase your risk of disk herniation. This condition could progress gradually or worsen suddenly over a period of months or even weeks. Often, it even affects the lumbar vertebrae.

Yoga for herniated disc

As far as do’s and don’ts go, here are some tips to protect your back in case of a herniated disk. First of all, see that your Yoga program is tailored to your individual needs by a fully qualified and experienced Yoga instructor. Certain Yoga poses that may be wonderful for some people may prove disadvantageous to you, particularly in your present condition. That being said, you will, in all probability, have to modify most of the postures with props. Your instructor will demonstrate the use of blocks, blankets, straps, bolsters, and other props that will put gentle traction on your spine. Remember:

  • So long as your back pain persists, avoid bending forward more than 90 degrees with straight knees.
  • Don’t do any forward bends.
  • Never round your back.
  • In case a pose causes you tingling, numbness or pain, stop immediately.

Bear in mind all these cautions while practicing the list of asanas given below. All the people suffering from a herniated disc have reported finding them beneficial. You may practice the asanas (poses) recommended below, in the order presented, but that again is not mandatory. You may begin with just one or two poses then, gradually, add more over a period of days or weeks.

Recommend poses

  • Tadasana (Mountain Pose)
  • Marichyasana III (Marichi's Pose)
  • Bharadvajasana (Bharadvaja's Twist)
  • Virabhadrasana II (Warrior II Pose)
  • Utthita Parsvakonasana (Side Angle Pose)
  • Utthita Trikonasana (Triangle Pose
  • Ardha Urdhva Mukha Svanasana (Half Upward-Facing Dog Pose)
  • Balasana (Child's Pose)
  • Shavasana (Corpse Pose

Pranayamas (breathing exercises)

  • Kapalabhatti (Skull Cleansing)
  • Anuloma-Viloma (Alternate Nostril Breathing)
  • Brahmari (Bee Breath)

When doing the Pranayamas (breathing exercises), make every attempt to suck in your abdominal muscles as much as possible. Remember, a stronger abdomen means a stronger back.

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