Yoga for Slipped Disc

 Slipped Disc

Slipped Disc also known as herniated disc, is a condition in which a cushion-like disc between the vertebrate in the spine slips and compresses an adjacent nerve. This can cause pain, numbness and weakness in the affected area.

A slipped disc can occur anywhere in the spine, but is the most common in the lower back and neck. They usually result from wear and tear of the spine over time, but can also result from trauma or sudden injury.

Yoga can help in treating the symptoms of a herniated disc in several ways:

1. Relieves pain and stiffness – Yoga asanas relieves spinal pain and stiffness from the body, which are the common symptoms of herniated disc.

2.Improves flexibility – Yoga asanas improves the flexibility of the spine, which can help us in preventing future from herniated discs.

3. Strengthens the core – Yoga asanas strengthens the spine which reduces the risk of spinal injuries.

4. Promotes relaxation – Yoga asanas and meditation reduce stress and promotes relaxation. It is very important to reduce the stress because it can make the symptoms of a herniated disc worse.

5. Improve posture – Yoga asanas can improve the postures, which reduces stress on the spine and reduces the risk of further injury.

Here are some yoga poses that can help you in relieving from slipped disc problem :-

1. Half Locust Pose (Ardha Shalabhasana)

Ardha Shalabhasana

This asana/pose helps in strengthening the lower back muscles without putting extra pressure on the spine. It is important to avoid lifting the legs too high or straining the lower back, as this can exacerbate a slipped disc.

How to do :-

  1. To start the pose, lie face down on a mat with your arms at your sides and palms down.
  2. Inhale and lift your right leg off the mat, keeping it straight and engaged.
  3. As you lift your legs, keep your hips and pelvis rooted to the mat, feeling the stretch in your lower back and hips.
  4. Hold the pose for some deep breaths, then return the lag to mat.
  5. Repeat pose with the left leg.

2. Modified Boat Pose (Navasana)


This pose helps in strengthening the core muscles without putting any extra pressure and can be a gentle way to improve posture.

How to do :-

  1. Start the pose by sitting on a mat with your knees bent and feet flat on the mat.
  2. Keeping your shins parallel to the floor, put your hands behind the knees and lift the feet off the mat.
  3. Engage your core muscles and lengthen your spine.
  4. Hold the pose for some deep breaths, and then lower your feet back to the mat.

3. Head-to-Knee Forward Bend Pose (Janu Sirsasana)

Janu Sirsasana

This pose/asana helps in stretching the hamstrings, hips and lower back that may contribute to slipped disc comfort. But keep in mind that this asana should be done under the supervision of a trainer.

How to do :-

  1. Start the pose by sitting on the floor with your legs extended in front of you.
  2. Bend your right knee and bring the sole of your foot to rest against your left thigh, with your right knee pointing out to the side.
  3. Inhale and reach your arms up overhead.
  4. As you exhale, bend forward from your hips and reach for the left foot with both hands.
  5. If you cannot reach your feet, place your hands on your shins or ankles.
  6. Keep your spine straight and lengthened as you bend forward, bringing your forehead towards your knee.
  7. Hold the pose for some deep breaths, then release the pose and repeat the same on the other side

4. Hand-to-Big-Toe Pose (Supta Padangusthasana)

Supta Padangusthasana

This asana/pose helps in stretching the hamstrings and also releases tension from the lower back which helps a person suffering from slipped disc.

How to do :-

  1. To start the pose, lie on your back with your legs straight on the floor.
  2. Bend your right knee and bring it towards your chest.
  3. Place a yoga strap or towel around the ball of your right foot and hold one end of the strap in each hand.
  4. Extend your right leg towards the ceiling and hold the strap to keep the foot flexed.
  5. Keep your left leg extended on the floor and engage your core muscles to keep your lower back on the mat.
  6. Slowly begin to lower your right leg towards the ground on your right side, keeping both shoulders flat on the ground.
  7. Hold the pose for some deep breaths, then release slowly and switch the sides.

5. Half Pigeon Pose (Ardha Kapotasana)

Ardha Kapotasana

This asana/pose helps in stretching the hips, relieving tension in the lower back, and improving mobility in the spine.

How to do :-

  1. Begin on all fours in a tabletop position.
  2. Bring your right knee forward and place it behind your right wrist. Your right ankle should be in front of your left hip.
  3. Slowly slide your left leg back behind you. Straighten your left leg and press the top of your left foot into the ground.
  4. Square your hips so that they’re facing forward. Use a blanket or a block under your right hip if you need surplus support.
  5. Inhale and outstretch your spine. Exhale and fold forward, walking your hands out in front of you. Keep your hips square and your left leg active.
  6. Stay in the pose for several deep breaths, then come out of the pose and repeat on the other side.

6. Thread the Needle Pose (Parsva Balasana)

Parsva Balasana

This asana/pose is very beneficial for person suffering from slipped disc because it helps in releasing the tension in the back and hips.

How to do :-

  1. Start the pose on hands and knees in tabletop position, with your wrists under your shoulders and your knees under your hips.
  2. Put your right hand to the center of the mat and reach it under your left arm, palm facing up.
  3. Lower your right shoulder and ear to the floor, allowing the right side of torso to rotate upward.
  4. Place your left hands shoulder-width apart on the floor and extend your left arm straight in front of you.
  5. Hold the pose for some deep breaths, then release slowly and switch the sides.

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