Yoga for Herniated Disc

A herniated disc occurs when the intervertebral discs become compressed and bulge outward or in some cases rupture, causing a severe lower back pain. This slipped disc may occur in any part of the spine. In most cases, it is frequently affected in the lumbar spine.


What causes a herniated disc?

  1. Degeneration of the spine with age, wear and tear.
  2. Accident and resultant injury.
  3. Sports related injuries.
  4. Sedentary Lifestyle


How can yoga help?

When done correctly, yoga can help to relief pain from herniated disc. Emphasis is placed on the extension of the bones in specific yoga poses and the same time, strengthening your back. Ensure to move from each sequence slowly and intentionally. Here are some great poses to ease the discomfort in the back.

  • Bhujangasana (Sphinx or Cobra pose)
  • Setu Bandhasana (Bridge pose)
  • Virabhadrasana (Warrior 1 and 2)
  • Adho Mukha Svanasana (Downward Facing Dog)


What to avoid?

A herniated disc can cause more damage if not taken seriously and treated carefully. Do not perform poses which encourages flexion, the rounding of back. These may often aggravate the discs even further. Here are some common poses which should be avoided.

  • Uttanasana (Standing forward bend)
  • Paschimottanasana (West posterior stretch pose)
  • Prasarita Padottanasana (Spread legs stretch pose)
  • Padangusthasana (Forward bend with bound toe)
  • Padahatasana (Forward bend with palms under feet)