Are you worried about yoga with such back pain? Well we know it’s frustrating to get any unwanted modification in your routine just because of any pain. The back pain that is caused by herniated discs can limit your daily life activities.
As many people suffered back pain at any stage of their lives. As we know yoga makes us relax, causes flexibility in the body, and stretches our muscles.
As we discussed above that herniated disc might limit your activities so it is highly possible to think that if it is limiting our activity then how we would be able to perform yoga.
YES! You can treat your herniated disc with yoga. All you need is to stay connected with this article and see how it makes your overall health better. Firstly you must be aware of the herniated disc. Let’s move forward with all the details below.
What is a herniated disc?
A herniated disc is also known by the name like a slipped disc, or a ruptured or bulging disc. When you are aging, your overall body system will affect and your disc becomes more flexible. Mostly the herniated disc is caused by some injury. The herniated disc is very painful. You may feel the pain that emits from your low back area, down legs, and seldom into your feet.
The disc has a fluid-filled structure between the vertebrae so it can bear the shock absorption when you are doing activities. When they become injured it causes a herniated disc.
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Our spine consists of 5 segments which are;
- Cervical C1 to C7
- Thoracic T1 to T12
- Lumbar L1 to L5
- Sacrum S1 to S5
How Can Yoga Help a Herniated Disc?
Yoga is the specific combination of the exercises. It involves physical poses, breathing techniques, and concentration. Yoga for the herniated disc is a beneficial activity to reduce back pain. The health perks of yoga are shocks for different medical conditions.
A herniated disc can be a very distressing state. It happens when the discs situated within your vertebrae rip, and the interior of the disc distends. Here are the following yoga poses for the herniated disc that can reduce your back pain;
Recommended Yoga Poses for Herniated Disc Recovery
Tadasana Yoga Pose for Herniated Disc Recovery
the tadasana pose is also known as the mountain pose. It is the major yoga pose for all standing poses. When it comes to any injury that you are doing, yoga for the specific body area requires the correct posture and muscle activation to support your spine injury. Following are the steps that you need to do yoga for the herniated disc;
- Stand straight.
- Make the distance between feet.
- Hands should be stretching beside your body.
- Contract your quadriceps and pull them uphill.
- Turn both groins inside.
- Keep the normal curves of your backbone.
- Extend your collarbones and verify that your arms are piled over your pelvis.
- Engage your arms to swing freely with the joints slightly curved.
- Your neck should be extended, the chin is neither tucked down nor lifted up, and the top of your head lifts to the roof.
- Once you have verified all your adjustment aims then take 5 to 10 inhalations while you keep yourself in this pose.
Sukhasana Yoga Pose for Herniated Disc Recovery
sitting yoga is everyone’s favorite. In sukhasana yoga poses, all you are preparing is to engage your belly and concentrate on your upper body to guard your back while sitting or doing sukhasana yoga poses. Following are the steps that you need to do yoga for the herniated disc;
- Sit on the floor with legs extended
- Round one of your legs and set it below the opposing thigh
- Same for the other leg
- Sit straight and hold your head, neck, and trunk in a straight line
- Place your hands on your thighs
- Turn your head and chin a little down the chest
- Close your eyes
Parsva balasana Yoga Pose for Herniated Disc Recovery
Parsva balasana also known as bird dog pose. This pose will assist you to form backbone balance. You can engage your belly as you move your arms and legs. The parsva balasana pose is the core to help your everyday life movements. Following are the steps that you need to do yoga for the herniated disc;
- Make a tabletop position
- Push your toes below the feet.
- Set your right hand a few inches in front of your arm.
- Breathing should be natural.
- Turn the chest
- Gently look to the right hand
- Now gradually decrease the outside corner of the left arm on the floor.
- Gently set the left side of the head to hold on the floor.
- Clear the stress in your arm by natural breathing.
- Stay in this pose for a few seconds (30 to 90 seconds).
Note; perform all the yoga poses under the trainer’s instructions and recommendations.
3 Things To Avoid While Doing Yoga for Herniated Disc
When you start doing yoga for herniated disc initially you will feel pain and face difficulty while doing yoga for the herniated disc. But you have to bear the yoga pain until you will feel numbness and tingling. If you feel unbearable pain, stop yoga right there.
These yoga poses set pressure on your backbone by producing extreme squeezing of intervertebral discs and therefore developing intradiscal strengths. This change increases disc herniation. Keep away from the poses that make you do the following:
- Bend ahead through 90 degrees outwardly turning your knees
- Postures that needs you to sit and fold forwards
- Pose that needs you to bend or turn your back.
Benefits of Yoga for Herniated Disc
Exercises and yoga poses can cause notable comfort from the discomfort, as it has been observed. Yoga is the specific combination of the exercises. It involves physical poses, breathing techniques, and concentration.
Yoga for the herniated disc is a beneficial activity to reduce back pain. Following are the benefits of yoga;
- Expand the chest muscles lightly.
- Supports to open the arms.
- Detoxifies the body.
- Calms your mind and body.
- Helps to reduce stress.
- Improve the blood flow to the upper limbs.
- Stimulates the abdominal organs.
The herniated disc is very painful. You may feel the pain that emits from your low back area, down legs, and seldom into your feet. There are various treatment options but the effective treatment as observed is yoga. Surgery is the last option for such patients.
When you start doing yoga for the herniated disc initially you will feel pain and face problems while doing yoga for the herniated disc.
The above-mentioned yoga pro tips and poses can make your life better. Yoga for the herniated disc can take a little bit of time but in the end, you will get better with our mentioned yoga poses.