Supta Baddha Konasana Reclining Bound Angle Pose
Supta Baddha Konasana will provide much-needed rest in your yoga routine. This pose subtly stretches your leg and groin muscles and nerves. It pulls your pelvis downward, and puts your lumbar in a curve its meant to be. A laid-down pose will help you relax every other tissue in your body, while the pose structure gently works on slip disc-related issues.
- Sit in a staff position.
- Bend your knees, and bring your feet closer to your groin.
- Touch your soles together into a butterfly posture, and clasp your feet together with your hands.
- Sit in this position for 5 breaths.
- Now slowly place your elbows on the floor and recline back.
- Gradually lie back all the way down, extend out and relax your arms, but hold the bound angle pose on your legs.
- You can lie and rest in this pose for upto 30 seconds
Note: If you have severe symptoms of slip disc and you the complete recline hurts your back, then try putting support, rolled blanket, pillow or bolster, under your lumbar region.
Why Disc Between L5 And S1 Slips So Commonly
This is the junction of the two parts of the spine- lumbar and sacral. Sacrum as we all know makes sacroiliac joint along with iliac bone thus sacrum gets support from the iliac. This is the lumbar bone, which is more active and keeps on moving.
So in nutshell the L5-S1 disc is located on a junction. Where S1 of the sacrum is fixed and L5 moves to and fro almost in all directions. This mobility of the L5 over S1 and disc which is located in the lowest part of the body; makes it more vulnerable. The disc in L5-S1 is like a piece of rubber trapped between two hard surfaces. Therefore, slip disc is the most common condition in L5-S1.
The same condition appears with C5-C6 disc in the cervical region. The location of the disc is the same reason for cervical disc too.
Yoga For Slipped Disc
The spine in general is supported by a group of muscles, the muscles which help in bending the spine forward are known as flexors and are powerful shock absorbers. In order to keep the spine strong and healthy one must properly understand and become aware of the how to keep the balance between the different forces which act upon the spine; contraction, relaxation, and stretching. Discs are soft circular structures filled with fluid for providing cushioning between the two adjoining vertebrae. The problems related to the discs have their genesis in wrong posture, advancing age, bad coordination between the muscles groups around the spine, and loss of fluid leading to poor shock absorption.
Discs present between all the 33 vertebrae of the spine along with the musculature around the spine act as the apparatus for absorbing shocks. Poor muscle tone and muscle harmony lead to excessive pressure onto the discs which causes disc related issues. The spine experiences natural degeneration with age; persons between the age groups from 15 to 45 years experience radial and circumferential tears, dysfunction, herniation or prolapse of the discs, The disc experiences internal disruption and resorption disc bulges, herniation or prolapse between the ages of 35 to 70 years, and persons above 60 years of age experience bony outgrowths or osteophytes, and the enlargement of facets. The effects of all these three stages may overlap and co-exist at different segments of the spine.
Can Yoga Help A Herniated Disc
Yoga uses slow, controlled movements that involve gentle stretching and strengthening poses that encourage good posture and core strength. This is good treatment for lower back pain caused by a herniated disc and can help to prevent further injury.
Back pain caused by a herniated disc can be reduced with yoga poses that work the lower back. This will increase blood flow to the area, which can reduce healing time. During yoga practice, you become more aware of your body and how it feels during various yoga poses.
Check out the benefits of yoga for the treatment of a herniated disc:
- Increases core strength
Shavasana Or Corpse Pose:
Shavasana yoga is done after asana. This yoga helps you relax. Perform Shavasan yoga to get relief from the pain of the slip disc.
- To do this asana, you lay a yoga mat on the floor and lie on your back.
- Keep both your legs and hands straight.
- Now keep a distance of 1.5 feet between your two legs.
- Keep both your hands at 45 degrees from the body and keep the palms facing up.
- Now relax in this posture, you do not have to sleep in this posture.
- In Shavasana, you can live to the best of your ability.
Prone Arm And Leg Lifts
This exercise strengthens the back, abdominal, trunk, and hip muscles.
- In the prone position with the head and chest lowered to the floor, slowly raise an arm and the opposite leg, 2 to 3 inches from the floor, without bending the knee.
- Begin by holding the position for 5 seconds.
Complete 8 to 10 repetitions. As strength builds, aim to hold the position for 20 seconds.
What Kind Of Exercise To Do When You Have A Herniated Disc
You don’t need to endure an intense cardio program or lift heavy weightssimple stretching and aerobic exercises can effectively control your herniated disc pain.
Stretching programs like yoga and improve strength and flexibility, and offer relief of acute pain in your leg and low back.
Your doctor may also prescribe dynamic lumbar stabilization exercises. This program features exercises that work the abdominal and back muscles to address posture, flexibility, and strength.
Moderate aerobic activities, including walking, biking, and swimming, also help relieve pain. Some aerobic activities might be better suited to your specific condition. Talk to your doctor about what exercises will best help you.
SpineUniverse put together a series of exercise and stretching videos for people with herniated disc. With input from a physical therapist, we created 3 videos to show you stretches you can do every day to help your back . You should watch the herniated disc exercise video series.
When beginning an aerobic exercise program, start slowperhaps 10 minutes the first dayand gradually increase your time each day. Eventually, you should aim for 30 to 40 minutes of activity 5 days a week.
How You Can Avoid Backache
- Balance your body weight equally on both legs
- Practice yoga postures regularly
- Practice breathing techniques to energize the system
- Strengthen your back muscles by stretching regularly
- Practice these yoga postures gently with caution as doing them incorrectly might result in serious back problems.
- It is advised to learn yoga back postures from an Sri Sri Yoga teacher before practicing them on your own at home.
- Respect your body. Each body type is unique with different flexibility. Only do as much as you comfortably can.
- These yoga postures are helpful in strengthening the back and maintaining general health of the spine. If you have a serious back issue , we strongly recommend that you consult your doctor before trying out any of these yoga postures.
- Pregnant women should consult a doctor before doing these yoga postures. Most women accept backache as a common symptom of pregnancy but it is important to attend to it so that your back does not trouble you even after delivery.
Based on inputs by Dinesh Kashikar, Senior Sri Sri Yoga teacher, and Dr. Sejal Shah, National Coordinator for Sri Sri Yoga, India.
Ask A Doctor Online And Get Answers In Minutes Anytime
Have medical questions? Keep asking questions to a Verified Expert until you get the answer you need.
III. Hows A Herniated Disc Treated?
Luckily, there are plenty of home remedies that help soothe your symptoms and get your disc healthy again.
IV. What Are Home Remedies For A Herniated Disc?
If youre looking to get relief from a herniated disc at home, try these self-care remedies that are scientifically proven.
1. Ice And Heat Therapy
2. Stretching Exercises
Dont just sit in bed all day. Try gentle movements during the day to use your muscles and keep them moving. Specifically, it may be a good idea to stretch your hamstring muscles to relieve herniated disc pain.
According to recent studies, yoga can have a positive impact on those suffering from lower pain from a herniated disc. Not only does yoga soothe pain, it also uses a mind-body approach to reduce stress, which is a factor in muscle tension.
V. How Can I Prevent Another Herniated Disc?
Besides reducing pain symptoms, its also key to prevent another herniated disc from happening again. Here are some pro tips for making sure your back stays healthy and strong.
We hope these remedies will help keep your back healthy and strong! To know more related information, visit our Home Remedies page.
Ayurvedic Treatment Of L5
We know that surgery is not the solution for L5-S1 Slip disc. We work according to the cause. When it is alone about posture it becomes easy to treat the condition, but when it comes to injury or some other causes behind slip disc we need to think a lot to rectify the condition.
If we look from Ayurvedic prospective, L5-S1 is the real part where treatment of Apana vayu is important. When we are doing the treatment of herniated disc in L5-S1 we work more extensively on the large intestine. Therefore in many patients we do start the treatment with and . Basti we choose according to the aggravated Doshas- which we find out after pulse and prakruti analysis.
Kati basti works on such conditions but that is really a temporary impact. Because we can only relax a group of muscles but when it comes to basti- impact is wider as well as deeper. Apart from this, we keep on working on the different aspects of the body.
If you are looking for Ayurvedic treatment of L5-S1 slip disc without surgery than share your MRI with us and we will study your case properly and will let you to know that what are the best possibilities about the treatment with us. We take only the case which we can do. We understand our limitations and we regard that too.
Exercises For Sciatic Nerve Pain Caused By A Herniated Lumbar Disc
There is a wide range of strengthening and stretching exercises that may be prescribed to treat sciatica from a herniated disc. Exercise categories include:
- Abdominal and back strengthening exercise
- Abdominal and back stabilization exercise,
- Nerve mobilization exercise
Nerve mobilization helps treat nerves that form adhesions, which are fibrous bands of soft tissue that develop due to inflammation, making them stiff. These adhesions typically develop as a result of a longstanding reduction in blood flow and swelling around the sciatic nerve roots caused by herniated discs. Over time, the adhesions cause painful symptoms to develop from the spinal nerve root area, traveling down the leg as sciatica.
Do You Really Need Surgery
Its very unlikely these days that surgery for a herniated disc is needed. Especially now that we can use the patients own natural healing growth factors to ramp up repair. Hence, if you get told you need surgery, please get a second opinion.
The upshot? Your body already knows how to heal a herniated disc naturally. You may need to help it along a bit by getting an injection of natural growth factors to ramp up that healing response, but one way or the other your body will usually get rid of that herniated disc material without surgery.
Zhong M, Liu JT, Jiang H, et al. Incidence of Spontaneous Resorption of Lumbar Disc Herniation: A Meta-Analysis. Pain Physician. 2017;20:E45-E52.
Chris Centeno, MDView Profile
NOTE: This blog post provides general information to help the reader better understand regenerative medicine, musculoskeletal health, and related subjects. All content provided in this blog, website, or any linked materials, including text, graphics, images, patient profiles, outcomes, and information, are not intended and should not be considered or used as a substitute for medical advice, diagnosis, or treatment. Please always consult with a professional and certified healthcare provider to discuss if a treatment is right for you.
Aubrey Bailey Pt Dpt Cf
If you suffer from a bulging disc, you may be looking for ways to avoid drug therapy, surgery or other invasive treatments. In that case, there’s good news.
While yoga practitioners have known for a long time that the practice can do wonders for spinal problems, mainstream medicine has officially given its blessing. The most recent American College of Physicians guidelines for lower back pain advocate yoga along with other more holistic approaches. Consult your doctor before doing yoga for a bulging disc.
Read more:The Best Yoga Moves for Your Back
How To Treat Slipped Disc With Yoga
Many a times a herniated disc is the result of a bad posture, or sitting, bending, or standing the wrong way. Yoga techniques which help correct ones posture can be effective exercises for slipped disc patients. A rectified posture puts the spine back into the healthy alignment, vertebral alignment, which takes off any misdirected pressure from upon the discs. The posture ones corrected will also prevent any future relapse of the issues related to the spinal discs. Most of the slipped disc exercises include yoga asanas which strengthen the muscles of the abdomen; this relieves the lower spine off any extra strain it must be possibly undergoing while compensating for the weak abdominal muscles in holding the torso upright.
It is generally believed that once the cushion providing liquid is squeezed out of the disc leading to the herniated disc, or prolapsed disc condition can never be replaced, but experienced yoga teachers who have provided bulging disc treatment to the afflicted have maintained that with the regular and focused practice of yoga for slipped disc the lost liquid filling of the disc can get reabsorbed into it. Complete bed rest for a few weeks can resolve the slipped disk condition on its own in a number of cases.
How To Heal A Herniated Disc Naturally
Does your body already know how to heal a herniated disc naturally? Today Ill share yet another MRI result thats important to me as this gentlemans large herniated disc would have needed surgery at one point in my early career and now because of advances in natural disc healing it usually doesnt need surgery. Lets dig in.
Should I Do Yoga To Treat Slipped Disc While The Doctor Has Advised Bed Rest
This is common that doctors refuse the patient to do any physical activity. But with Therapeutic Iyengar Yoga i.e. Supportive Yoga, anyone with the slipped disc can practice slip disc yoga asanas very easily with the help of various supports or props like ropes, wooden bricks, pillows and more. The practice of yoga is especially good for the herniated disc. The bed rest for slip disc effects a lot of bad things associated with it such as stiffness in the muscle and also the body becomes lazy or maybe the spine can be distorted.
Top 3 Asanas To Cure Slipped Disc Sciatica And Cervical Spondolysis
June 21, 2017
In India, lower back pain is one of most common complaints. In fact, two-thirds of the population, suffer from low back pain at any given time and approximately 50 percent just give up and try to fix with pain killers or opt for surgery instead of opting for the healthy lifestyle and doing exercise to strengthen it.
But painkillers and surgery are just a temporary fixes and they come with side effects. You need to remain active as it will facilitate faster recovery, but to cure the back pain you need to do exercises to strengthen the muscles around the spine.
- Poor posture, sprains or pinched or irritated nerve.
- Deficiency of essential Vitamin B12, Vitamin-D, and Calcium
- Weak muscles around the spine and Glutes
Here are 3 Yoga Asanas that will strengthen your spine and you won’t need painkillers or surgery.
1. Bhujanga Asana : This is one of the most effective exercises for the spine. As a beginner, one should hold the pose for 15 seconds and increase it to 30 seconds. Once the stamina is increased, one can hold the pose up to a minute or even five minutes.
- Its a Sanjeevani Asanas for people suffering from Slipped Disc.
- Relieves discomfort in the muscles of the back, abdomen, and neck.
- Strengthens the spine, the arms, and shoulders
- Soothes Sciatica
- Firms and tones the buttocks
- Stretches the neck muscles
Yoga Poses To Avoid With Herniated Disc
Any yoga pose that brings your back into the round shape, like forward bend poses, can be quite contradictory for the herniated disc. Some common example of such yoga poses are , , and Upavistha Konasana.
While doing yoga with a herniated disc, be more cautious of your body movement. Wherever needed modify the pose or use props. You will have to modify the poses such that the benefits remain intact yet the stress is reduced. Remember, no pain no gain, is not a phrase you want to associate with slip disc exercises.
How To Safely Lift And Do Yoga When You Have A Bulging Disc
Yoga will not “cure” a bulging disc. In fact, unless you are working one-on-one with a teacher, I wouldn’t recommend yoga with an active disc bulge. However, once your doctor has cleared you for physical activity, you can use modifications in yoga class and in your workouts to help alleviate – or at least not worsen – any lingering discomfort associated with your injury.
What Is a Bulging Disc?
To understand modifications, first take a moment to understand what a bulge is. It is exactly what it sounds like. In between the vertebrae on your back, there are soft layers of cartilage and fluid to cushion your bones – these are commonly called discs. They should remain in line, but occasionally can slip into a space they are not supposed to occupy. This space is supposed to be, and is likely still, occupied by nerves. When the disc protrudes into this space, it can create discomfort ranging from mild to extreme.
Disc bulges can be caused by sudden trauma, such as a car accident, or repeated misuse. Bulges are often referred to as herniated discs or slipped discs, and all these terms refer to the same condition. It is critical to take rest in the case of a severe bulging disc. If the problem is not treated appropriately, surgery may be required. In most cases, though, athletes can return to working out and practicing yoga even in the presence of a bulging disc.
Basic Rules to Remember
Modifications for Yoga and Lifting
Lumbar Disc Herniation & Yoga
I remember feeling hopeless. Would I ever live a life without chronic pain? I had debilitating back pain from a very young age. I was diagnosed with spinal stenosis and disc herniation at L-3, L-4, L-5, and S-1. We had to move out of our condo because I couldnt get up and down the stairs. I thought it would go away on its own, but for years it didnt. I was told that the only way to get better was surgery. I was in my mid-twenties, and this wasnt the first time that surgery was suggested. When I was 18, I was scheduled for surgery, and during the pre-op appointment, the surgeon just said, lets not do this.
This time in my life was the impetus for throwing myself into studying everything I could about what was happening in my body. I wasnt 100% against surgery, but I was curious about the potential of my body to heal on its own. All I had to do was learn how to create an environment for healing to happen. I studied everything that I could find about the spine and disc herniations. I knew the injury inside and out. I studied movement and how my spine responded when I put my body in particular shapes. This curiosity was also the beginning of my journey with yoga.
Learning how to slow down and feel
Ayurvedic Treatment For L4 And L5 Slip Disc Problem
Ayurvedic treatment for L4 and L5 slip disc is done according to the problem and its impact. Treatment cannot be same for al conditions. This is the reason we at Sukhayu Ayurved provide ayurvedic treatment for L4-L5 slip disc according to the condition.
Treatment is decided after thorough checking of the patient. The main tools for the treatment we use are-
Continue Your Work With Slip Disc
A major concern for many with slip disc is balancing it with work. Sitting down in an office for 8 hours a day is what gave rise to cases of herniated discs, in the first place. But what you have got to understand is that sitting is not the problem, but sitting in the wrong posture is.
Yoga practices can train your spine to remain in proper posture, even when sitting. This will allow you to comfortably pursue your office job, without risking your lower lumbar. Although, you still must get yourself some break every 20 mins to 30 mins, to stand and walk a bit.
Yoga For A Bulging Disc
If you have been diagnosed with a disc problem or think you have one, it’s important to discuss yoga for a slipped disc in the lower back with your orthopedist. While many yoga poses may help, others may hurt. And it’s not the same for everybody.
Also, be sure to inform your yoga instructor about your particular spinal condition. In general, forward folds are not a good idea for people with disc problems because they compress the discs and can push them further out of place. Listen to your body. It’ll usually send you a clear message whether a pose is right or wrong for your condition.
Understand Your Herniated Disc
Your spine is made of 33 vertebrae, ring-like bone structures, which are joined to each other by intervertebral discs. The outer make of these discs is semi-firm and the insides contain a jelly-like substance.
Our daily activities flex our spine in such ways that it compresses these discs. When this pressure of flexion becomes excessive, it causes the jelly-like substance in the discs to herniate outward.
This is typically called a herniated disc or slipped disc, which is formed in the lumbar region of the spine . So obviously the solution seems very simple, we need to avoid such flexions which is true but impractical, because the major cause of this flexion is sitting.
An ideal sitting position requires our lower back to be pressed forward . But, we are too used to reclining back into our chairs, which flexes the lumbar region, compressing the discs. When this flexion continues for prolonged hours, over weeks and months, a slipped or herniated disc is developed.
The Mckenzie Method Can Help Shift Sciatica Pain
The McKenzie Method is one type of physical therapy that involves a specific approach to exercise. For lumbar herniated disc pain, the goal is to shift pain away from your leg and centralize it more in your lower back.
- Your specific symptoms typically determine which McKenzie Method exercises a physical therapist will suggest.
- After your symptoms have moved out of your leg, the approach usually shifts to longer-term rehabilitation to strengthen your back and other key muscle groups.
Even after the lumbar herniated disc pain has subsided, a back strengthening and stretching program should be continued to reduce the risk of lumbar pain returning.
Read more about McKenzie Therapy for Mechanical Low Back Pain