In this article, we look at what a herniated disc is, three yoga poses that target your back and offer you relief, and the precautions you must consider while doing them. Scroll on!
Herniated Disc – A Brief:
Herniated disc can be a very painful condition. It occurs when the discs placed between your vertebrae tear, and the interior of the disc protrudes. This pressurizes the adjacent nerves. In simpler terms, when the intervertebral discs become compressed and begin to bulge outward (herniation) or in certain cases rupture, it causes severe lower back pain (1). When you are afflicted with this painful condition, both the legs and back are affected. The pain gets aggravated by movements and intensity can vary from one person to another. As it is, herniated disc may occur in any part of your spine, but the lumbar spine gets affected in most instances.
Causes Of Herniated Disc:
The main causes are:
Degeneration of the spine with age, wear and tear. Accident and resultant injury. Sports related injuries. Sedentary Lifestyle
Treatment Options For Herniated Disc:
There are several treatment options that doctors suggest for treating this condition. Non-surgical procedures are attempted first. Pain medications are given, and changes in diet are also advised. Exercises and yoga poses can bring significant relief from the pain, as it has been seen. Surgery is attempted as the last option. However, a study observed that over 10 years, between 3% and 15% of people had the problem again, and about 20% didn’t have a stable situation following the surgery (2). May, a mom blogger, shared that she could sprain her back from even the slightest of movements. During one such episode, she visited an acupuncturist but could not find relief and was advised to consult a doctor for serious problems like a slipped disc. She shares, “I really did suffer a slipped disc on top of a very bad back sprain. The MRI showed water around my bones which meant it is currently inflamed. (i).” Since it showed signs of infection, she had to undergo an operation for it. NSAIDsi Non-opioid painkiller drugs that are typically used by people to manage mild fever, reduce swelling, and prevent blood clots. are often applied to reduce pain as are ice packs. Experts today also recommend yoga to strengthen the back. This form of exercise not only helps strengthen the back, but is also a great way to stretch and keep your back flexible (3). Please note that the yoga asanas or exercises are very specific to the type of condition. For instance, applications of yoga asanas in the case of spondylolisthesis are completely different from spondylosisi A broad term for the deterioration of the spinal discs caused by aging, which may compress nerves and inflict pain and discomfort. . Please understand your specific condition and co-relate it to the asanas provided below. Experimental treatment options such as endoscopic discectomyi One of the least invasive surgical techniques where the herniated disc fragment is accessed and treated with little to no bone removed. and electrothermal disc decompressioni A minimally invasive treatment that treats minor lumbar disc injuries by introducing a hot wire through a needle in the disc. may also be suggested to certain patients (4). But we strongly recommend that you take a second opinion before resorting to such treatment plans, that may at times do more harm than good.
Why Opt For Yoga To Get Relief From Herniated Disc?
Is yoga good for a herniated disc? Specific yoga poses, when performed under care and expert supervision, can bring victims of Herniated disc effective relief from the excruciating pain. Several yoga experts, like B.K.S. Iyengar, have recommended some special yoga poses for patients with this condition.These poses focus on spinal alignment and can help relieve pressure on the affected area, which can help reduce pain and discomfort. Studies also suggest that those suffering from a herniated disc will benefit greatly from simple movements that emphasize the extension of the bones (5). Like you already know, yoga has a number of stretching exercises that are bound to give herniated disc patients immense relief from acute pain while at the same time help strengthen the bones in the back. In a survey, 2434 participants were asked questions about their yoga practice through anonymous online surveys, email invites, and flyers. The majority of participants were women(87%), white(91%), and degree-educated(71%), with a mean age of 48.7 years. The survey showed that yoga positively impacted most participants’ well-being, but it also revealed higher anxiety. 47% of participants cited general wellness and fitness as their initial reason for taking up yoga, with stress management and spirituality becoming increasingly important for many practitioners. Furthermore, 16% of participants reported experiencing yoga’s benefits for various health conditions, particularly musculoskeletal and mental health issues.
Yoga For Herniated Disc:
There are quite a few yoga poses for herniated disc patients that can bring relief from this medical condition. These are Seated Forward Bend, Locust Pose, Cobra Pose, Bridge and Camel Pose. A few inverted yoga poses like Forearm Stand and Shoulder Stand can also be good for the patients.
1. Camel Pose:
2. Locust Pose:
This pose helps stimulate blood circulation and enhances flexibility.
3. Cobra Pose:
This back bend exercise strengthens your shoulders, arms and stretches muscles in the front section of the torso.
How To Use The Yoga Poses For Pain Relief:
The backward bending yoga poses help in strengthening your posterior ligaments as well as muscles that keep the damaged disc in its position. Regular practice of such yoga poses aid in making the spine stable and fit. Initially, lift off only half way and then as the spine allows, move into the full posture after a few weeks of practice. To get relief from acute pain caused by the disc, asanas like makarasana and matsyakridasana can be tried. You can try them on a bed. They can relieve the pressure on damaged nerve roots. As the pain reduces, you can switch to the backward bending yoga poses, say the experts. When the pain is less, you can start doing Bhujangasana or Cobra pose. After some time, you can also try yoga poses like Ardha shalabhasana, Poorna shalabhasana and Dhanurasana. After practising the poses, you need to rest in shavasana. Ideally, you should practice these poses in the morning. After you are diagnosed with a herniated disc, you can begin with easy yoga poses like those mentioned above. Contrary to the above, some spinal conditions like the facet atrophy demands forward extensions and deeper backbends need to be avoided. Similarly, you should refrain from trying cross-legged sitting postures as they can lead to pressure on the nerve root.
Precautions:
You should stick to the recommended yoga poses and safer exercises during the recovery period. A trained and veteran physical therapist can aid you in mastering the proper exercise technique. You can also resort to DIY, yoga lessons and video tutorials for this purpose. While the safer yoga poses are not likely to cause any problem, if you feel the pain is being aggravated by a pose, stop doing it. Are there any yoga poses that should be avoided when dealing with a herniated disc? Yes. While poses that involve arching the back are great for a herniated disc, ones that round the back can worsen the condition. Avoid poses, such as the child’s pose, sage’s pose, and forward bends. How quickly can someone expect to see improvement in their herniated disc symptoms with regular yoga practice? It depends on the extent of injury. Some people can see improvement within a few days, while it might take weeks for others. However, yoga practice can show immediate alleviation of pain that can make healing a comparatively less straining process. Can yoga be used in conjunction with other medical treatments for a herniated disc? It is best to talk to a physician before you begin a yoga program for a herniated disc so that you better understand your condition. While it is an advised practice, going into it without the knowledge of safe yoga practice can be risky. Relieve back pain with this 10-minute yoga routine, specifically designed to strengthen your spine and provide relief from herniated discs. Get ready to feel better! Watch this video now!
