6 Effective Yoga For Herniated Disc: Does It Work?

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Yoga For Herniated Disc: Back pain is bothersome; sometimes, this pain increases beyond the limit, due to which it becomes difficult to get up, sit and sleep. If the back pain increases beyond the limit, then the reason for this may be a herniated disc. Herniated disc pain occurs in the age group of 22 to 40 years. This pain is a medical condition occurring in the spinal cord, in which the jelly-like substance present in the bones near the spine comes out from the outer rings.

This condition can also occur due to damage to the bones or injury. The ultimate cure for slip disc is not just an operation, but with the help of some key postures, this pain can be relieved. With regular yoga practice, not only can the spine be brought in the right shape, but you can also reduce unbearable pain.

There are different types of yoga asanas for herniated discs, some of which we are talking about here about the major easy ones that you can practice to get relief from back pain. These yoga asanas are considered very useful to get relief from the pain of herniated discs. Do these under the supervision of an instructor. So before knowing about yoga asanas that relieve the pain of herniated disc, let us know what is Herniated Disc?

What Is Herniated Disc?

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Yoga For Herniated Disc

The adult spine is made up of 24 bones called vertebrae. These vertebrae are cushioned by a soft disc made of jelly-like substances. These discs allow you to move and twist your spine.

But if the disc between the two vertebrae moves out of place due to bone damage or injury, it can irritate the surrounding nerves and cause extreme pain. In medical terminology, this condition is sometimes also called a bulging, protruding, or ruptured disc.

Many people show no symptoms of a herniated disc, and surgery is usually not needed to correct the problem. There are many yoga asanas, from which you can get relief from the problem of a herniated disc, so let us know below about Yoga To Get Relief From herniated disc.

Can Herniated Disc Heal With Yoga?

If there is also a question in your mind about whether yoga can help herniated disc, then tell that yoga involves doing slow and controlled postures; their practice stretches the muscles of the body, along with it these bones of the spine. It helps to make the body strong and flexible and encourages core strength. Yoga is an excellent treatment for low back pain caused by a herniated disc, which can also help prevent the pain of an injury.

So now let’s talk about yoga for herniated disc-

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Yoga For Herniated Disc

You can practice some yoga asanas to get relief from back pain due to herniated disc. Some of which we are telling about the major ones here. Do these only under the supervision of an instructor. So let’s know about the What are the yoga to get relief from herniated disc?

1. Ustrasana Yoga

In the case of the herniated disc, there is more pain in the lower back. In such a situation, Ustrasana can be a good option in yoga for herniated discs, which can help get relief. It is a backward bending yoga that can reduce lower back pain. In such a situation, we can believe that Ustrasana yoga can cure herniated discs. Regular practice of Ustrasana brings flexibility to the body, and all parts of the body get benefits.

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Ustrasana Yoga For Herniated Disc

Process to do it:

  1. First of all, sit in the position of Vajrasana by laying a yoga mat.
  2. Now stand straight on your knees.
  3. Then while taking a long breath, slowly bend backward and hold the right foot with the right hand and the heel of the left foot with the left hand.
  4. In this situation, the face will be towards the sky.
  5. After coming into this posture, all the weight of the body should be on the feet and hands.
  6. Stay in this posture for some time and keep breathing and exhaling regularly.
  7. Then after a while slowly come back to the starting position.
  8. You can do this yoga intermittently three to five times.

If someone has problems like a hernia, high blood pressure, knee injury, or pain, then he should avoid doing this yoga.

2. Shalabhasana Yoga

Shalabhasana can also be beneficial for yoga for herniated discs. herniated discs cause back pain. At the same time, Shalabhasana can work to reduce back pain. This can relieve the symptoms of a herniated disc. Apart from making the bones of the spine strong and flexible, the abdominal muscles also benefit from the practice of this asana.

Process to do it:

  1. Lay down a yoga mat and then lie down on your stomach.
  2. Keep both hands behind the hips and palms facing the sky.
  3. Now join both the ankles.
  4. Then slowly while inhaling, raise the right leg upwards. This was Ekapada Shalabhasana.
  5. Try to stay in this posture for a while and keep the process of inhaling and exhaling normally.
  6. After this, slowly bring the right leg down and do the same process with the left leg.
  7. After a few seconds of bringing down the left leg, raise both the legs together and stay in this posture for as long as possible.
  8. In this way one cycle of Shalabhasana will be completed.
  9. You can do it 4 times in a row by taking a break of a few seconds.

Precautions related to:

During pregnancy, people suffering from heart disease, high blood pressure, asthma, and having a spinal cord or neck injury should avoid doing this asana.

3. Bhujangasana Yoga

The benefits of Bhujangasana yoga for herniated discs can be seen. This yoga can make the spine strong. Also, it can reduce back pain by stretching the lower and upper back. This can reduce the pain caused by herniated discs.

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Bhujangasana Yoga For Herniated Disc

Process to do it:

  1. First of all, lay a yoga mat and lie on it on your stomach.
  2. Place your feet on the ground with fingers or keep the soles of the feet up towards the ceiling.
  3. Keep your feet straight and open together.
  4. Now place the palms of your hands near the chest on either side of the shoulder or head.
  5. Keep your shoulder or forehead straight on the ground.
  6. Now you have to take a deep breath and raise your upper body upwards.
  7. It would be best if you first raised the head, then the chest, and finally the area up to the navel.
  8. Now you have to try to raise the body, for this, keep the palms of the hands equal to your shoulders and raise the body up to the navel by pressing the hands towards the ground.
  9. Now straighten both hands, raise the neck, and try to look towards the sky and stay in the same position for 15-30 seconds.
  10. Keep the weight of your body equal on both hands and keep breathing normally.
  11. Keep in mind that the entire body should not be lifted from the ground below your belly or navel.
  12. Relax, bend the back as much as you can, do not force or force too much.
  13. Now slowly release your breath and return to your initial state.

Precautions related to:

Bhujangasana should be avoided during pregnancy, menstruation, if there is pain in the hands and arms, if there is joint pain or if there is a fracture in the rib or wrist.

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4. Setu Bandha Sarvangasana

The benefits of setu bandha Sarvangasana yoga for herniated disc can be seen. Back pain occurs due to herniated discs, lower back pain can be reduced by doing this yoga in them. Actually, this yoga stretches the back, which can reduce pain. On this basis, it can be said that Setu Bandh Sarvangasana can be included in Yoga asana for herniated disc.

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Setu Bandha Sarvangasana Yoga For Herniated Disc

Process to do it:

  1. First of all, lie down on your back by laying on a mat or yoga mat.
  2. Then bend both the legs at the knees and rest the ankles with the hips.
  3. Keep a little distance between both feet.
  4. After this, hold the ankles of both feet with both your hands.
  5. Then while inhaling deeply, raise the waist.
  6. When in this position, the chin will rest on the chest and the head, neck, and shoulders will be on the ground.
  7. Now try to stay in this posture for a while and keep breathing and exhaling normally.
  8. After this, while exhaling slowly, come to the starting position.
  9. You can do this yoga up to five times.

Precautions related to:

Do not do this during pregnancy at all. If someone has severe pain in the back and shoulders, then do not do this asana.

5. Makarasana Yoga

Makarasana can also be included in the list of yoga for herniated disc. Slipped disc, spinal cord, and spinal nerves can be benefited by doing this yoga action. This can give some relief from the problem of herniated disc.

Process to do it:

  1. To do Makarasana, lie down on your stomach.
  2. Now fold both the hands and bring the palm in front of your forehead.
  3. Then rest your forehead on your hands.
  4. During this, there should be a distance of about one foot between both the feet.
  5. After this leave your body completely loose.
  6. Stay in this posture for about 15 minutes and take deep and long breaths.

Precautions related to:

Avoid doing this yoga if there is trouble with your hands and wrists. Apart from this, if you have had stomach surgery, then do not do this yoga.

6. Shavasana Yoga

Shavasana can be beneficial for a person suffering from herniated disc. Back pain can be reduced by doing this yoga. Also, its regular practice can improve the condition of herniated disc. After the practice of all the poses, in the last, Shavasana is practiced to relax the body and calm the mind. The practice of Shavasana is considered very beneficial to increase the internal energy of the body.

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Shavasana Yoga For Herniated Disc

Process to do it:

  1. First of all, find a clean and quiet place, put a yoga mat there.
  2. Now lie on this mat on your back and close your eyes.
  3. Now keep both the palms of your hands at a distance of about one foot from the body.
  4. With this, keep the feet at a distance of about two feet between each other.
  5. Keep in mind that the palms of the hands are facing upwards.
  6. When you are in a breathing posture, take a slow breath and concentrate on the breath.
  7. Repeat this process for about 5 to 10 minutes.
  8. After the entire process is done, turn right and stay in the same position for a minute.
  9. After this, get up and sit down.
  10. Rub both your palms together, and then place them on your closed eyes.
  11. Finally, slowly open your eyes.

Precautions related to:

  • People with back pain or spine disc should do this posture only after consulting a doctor.
  • During pregnancy, you must consult your doctor before performing Yoga asana.

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Some tips while doing yoga for herniated disc

Yoga has many health benefits, but you should be careful when practicing yoga, especially if you are a beginner in yoga. Although it may not be a high-intensity or high-impact exercise, it requires a great deal of flexibility.

When you do yoga, your body’s joints and muscles are worked on, so if you are not used to doing yoga, beware of pain and cramps! It would be best to take some precautions when using yoga for herniated disc, which is shown below.

  1. Always use yoga mats: This is especially important for all rugs that require you to sit on the floor. If you do not want to buy a yoga mat, you can work it out on a thick blanket or carpet. Just make sure that it rests firmly in one place not to move (to prevent slipping and falling).
  2. Wear stretchable clothes: Use yoga pants, especially when doing yoga. Yoga will help you improve your body’s flexibility. But if your clothes will be tight, you cannot bend and twist!
  3. Always listen to your body: If you cannot perform a posture thoroughly, do not force yourself. The idea is to first get into the habit of practicing your muscles and body in a certain way every day, bending, stretching, and then slowly pushing yourself towards achieving the correct posture.
  4. Use melodious music: Yoga is not only to focus on your physical self but also your mental and emotional self. Using melodic music will make you feel comfortable in yoga. Chanting tune is also a good option.
  5. Do not do heavy workouts before a yoga session: While it is perfect for any activity, it is essential when doing yoga, as a lot of asanas will put pressure on your stomach. Trying to do them on a full stomach can also cause cramps, nausea, and vomiting.
  6. Don’t forget to drink water: Even though yoga does not ‘sweat’ you, it is still essential to keep your body hydrated. The best tip that you can adopt here is: drink two sips of water after each posture.

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