Yoga for Slipped Discs: Strengthening The Back



Especially in herniated discs, it is incredibly essential to stabilize and strengthen the back muscles again. Often the fear of pain still haunts you even after a few months or years. Yoga can make not only your body more robust but also your mind. With the right asanas, you can reawaken confidence in your own body!

Why Yoga Helps So Well with Intervertebral Disc Problems

If you have disc problems, the lack of movement is often a big problem. Our intervertebral discs are unique gelatinous connections and are located between the vertebrae of our spine. They are there to cushion the individual vertebrae well. Every movement we make is thus cushioned. It becomes problematic, however, when we do not move.

The less active we are, the more our intervertebral discs degenerate. They can even dissolve completely, causing the vertebrae to grow together what you feel as this insane pain is generated, for example, by your intervertebral disc pressing on the spinal nerves – exactly where the stimuli are transmitted.

So the recipe against pain is exercise! Not every kind of sport is possible and does you good. Ideally, you should strengthen your back and stretch your leg and hip muscles – with Yoga; you can do this gently and soothingly! Yoga strengthens and extends the total power and ligament apparatus – tension and relaxation alternate. The stress-reducing component of Yoga also has a positive effect on the central nervous system. In the case of a slipped disc, this is an ideal way to move.

Important Information About Yoga for Slipped Disc

If you decide to stop your back pain through Yoga, then avoid the following:

  • No fish position, headstand & shoulder stand!
  • When bending forward, also bend your legs to relieve your lower back!
  • No deep backbends!
  • Avoid any jerky movements!
  • No abdominal muscle exercises that further compress the spine!

If you practice Yoga in a group, you run the risk of getting carried away and try asanas that are not good for you. However, by adapting your yoga practice to your back’s needs, you will learn over time to align your limits and possibilities very well – you will get to know your body better again and help it regenerate. Yoga is also excellent for preventing further incidents.

Yoga Exercises for Disc Problems

To what extent exercises are right for your situation or not, you should always check with a doctor beforehand. What you can almost always do, however, is to start with gentle and slow mini-movements. Careful circling or tilting of the pelvis is especially useful for the lumbar region, and joint exercises also pay off. It already starts with classic stretching movements like bending forward or plowing and continues with increasing trends. Here is a practical exercise example:

Exercise idea: Tadasana – The Mountain Posture

With this essential yoga position, you stretch your back. It improves your posture by stretching your spine and increasing your balance:

  • Stand upright, close your feet and let the ball of your foot and heels touch each other slightly. Position the edges of your feet as parallel as possible. Lift toes off the floor, spread them apart and place them like fans from the outside inwards.
  • Erect from bottom to top. Distribute weight evenly on both feet, as well as on the heel and ball of the foot. The inner arch of the foot should pull upwards. The edges of your feet press firmly into the ground.
  • Your thighs will automatically turn slightly inwards; your legs are active.
  • You can prevent a hollow back by pulling your coccyx forward and down. Your pelvis is pushed slightly forward; your bottom is gently tensed, your belly button is pulled inwards, towards your spine.
  • Now roll your shoulders backward – then let them fall again loosely back. Make sure that your shoulder blades pull together.
  • Your arms fall on their sides, the palms of your hands point to your leg and do not touch your body.
  • Important: Your head is straight. There is a line between the back of your head, heel, and buttocks. You can see this by positioning your chin parallel to the floor. It is best if your vertex is facing the ceiling, and your gaze goes straight ahead.
  • Feel secure, then close your eyes. This will make the exercise more difficult, but you will get a better balance. Take a few deep breaths and relax.

Other asanas would be Balasana – the child’s posture because it relieves your back. Other ideas would be Setu Bandha Sarvangasana – the shoulder bridge, Supta Padangushthasana – the lying hand-foot pose, and Viparita Karani – half a candle. Another important tip: feel free to use aids to make it easier for you. Straps, blocks, or cushions can support you in your postures and make you more secure.

The right yoga for the slipped discs can help you strengthen your back muscles again after a slipped disc or prevent one. Especially bad postures in everyday life, too little or even wrong movement, can put a strain on your intervertebral discs. Counteract this with Yoga and feel freer and stronger!

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