Yoga for Herniated Discs

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Yoga can help treat herniated disc problems, limit back pain, and enhance your general well-being. Numerous yoga positions can provide help for those with herniated discs. These include the Seated Forward Bend, Camel Pose, Cobra, and Bridge. Shoulder Stand and Forearm Stand are also two reversed yoga poses that can benefit patients.

Yoga for Herniated Discs

Reportedly, there are over three million herniated disc cases yearly. However, this is quite unfortunate because most people don’t know when they have a problem with their herniated discs, as the symptoms don’t surface in some cases. It often requires medical diagnosis, like imaging and lab tests, to detect the problem. Due to the growing number of people seeking help with this health issue, we decided to write this post to help them overcome any herniated disc-related problems.

Yoga enhances and stretches the body as you develop body awareness. While some herniated discs may not cause symptoms, they are serious injuries. Thus, you must perform each pose under the guidance and supervision of a trained yoga instructor. You may also need your doctor’s approval before getting into the practice. Having come thus far, this article will help you understand yoga for herniated discs, which poses work best for herniated discs, and how yoga can reduce pains.

Can Yoga Cure a Herniated Disc?

Yoga involves controlled, slow-motion poses that gently stretch and build the body, promoting core strength and excellent posture. Thus, this is an effective treatment for herniated disc pain in the lower back and can assist in preventing further injury.

Yoga positions that target the lower spine can help ease backache caused by disc herniation. This will enhance blood circulation to the spot, potentially decreasing recovery. Yoga helps you understand your body’s feelings and work in different poses.

Yoga for Slipped Discs

It can be stressful as you deal with back pain and also discover that you have herniated disc. Fortunately, when it pertains to herniated disc treatment, having the correct information and solutions will allow you to begin recovering right away. However, there are numerous therapy alternatives to explore based on your specific lifestyle and symptoms. Non-surgical methods are a good starting point, with more extensive techniques available as needed.

Nevertheless, before beginning therapy for any form of back pain, make sure you get a good diagnosis and try speaking with a reliable and certified healthcare expert to learn about the origins, symptoms, and risk factors of a herniated or slipped disc.

The most serious worry with a herniated disc is nerve injury; thus, an accurate diagnosis is necessary. If you detect changes in bladder or bowel control, substantial weakness, or sensational loss in the legs or arms, consult a doctor immediately.

Cobra Pose

The cobra pose is a back bend position that stretches your muscles and strengthens your arms and shoulders towards the torso section. This is how to pose;

  1. Lie facedown to the floor and place your two palms flattened below your shoulders.
  2. Keep your toes flat.
  3. After that, contract the abs by pulling in your belly button or umbilicus and bending your pelvis.
  4. Now spread your fingers and squeeze your palms together.
  5. Engage your shoulder blades as you pull your shoulders back.
  6. Lift your torso off the ground by straightening your arms.
  7. Plant your feet, hips, and legs firmly on the ground.
  8. Lift your chest while tilting your chin up.
  9. Maintain this position for a short time.

Downward Dog Pose

This yoga pose has an obvious improvement for the spine and helps build a strong upper body while also stretching the hamstrings. Here is how to perform the dog pose:

  1. Put your two hands on any side of your body, with your palms resting on the mattress, halfway down your chest, while lying face down on the mat.
  2. Raise yourself to all four sides. Do not move your feet or hands.
  3. Slip your toes beneath your legs and lift your hips toward the ceiling to enter a downward dog.
  4. Straighten your legs and softly place your heels on the mat. Most yoga students struggle to get the rear of their heel flat on the mat.
  5. Make sure your fingers are spaced apart, and your elbows are straightened.
  6. Lower your two knees to the mattress to exit the pose.
  7. While performing this pose, take deep, constant breaths. Allow your hips to rise towards the ceiling for a more intense stretch. 

Triangle Pose

The Triangle position, also known as Trikonasana, stretches and strengthens the back and legs.

  1. Place your feet broader than the hips on the yoga mat.
  2. Straighten your elbows and extend your arms out of your sides.
  3. Turn your foot by 90 degrees so that you can face the mat. Turn your back foot slightly.
  4. Bend onto your left leg and place your hand on your front feet. A yoga stone will assist you if you cannot touch your toes.
  5. Looking up at the ceiling, straighten your arms.
  6. Elevate your body slowly to the beginning position after a few quiet breaths. 
  7. Wrist weights can be used to boost the strength of this pose. 

Locust Pose

This position increases flexibility and promotes blood circulation.

  1. Begin by lying down on your belly. Use gentle cushioning if necessary.
  2. Stretch your arms straight to your body. Place your face and forehead on the ground.
  3. Lift your head, chest, arms, and legs off the floor as you inhale.
  4. Ensure your arms are flat against your sides and your legs remain straight.
  5. Then, spread your fingers and toes. Focus on breathing in.
  6. Hold this position for a short while.

 Camel Pose

  1. Kneel on the floor, then place your two hands on the hips to perform the camel pose.
  2. Stretch your back by placing the tops of your feet flat on the floor or a mat.
  3. Slowly tilt your back and rest your palms at the back of your legs (heels).
  4. Bend your head back and extend your neck.
  5. Next, touch the soles of both hands.
  6. Hold this position for a short while.

Symptoms of a Herniated Disc

Disc herniation is most common within the lower back region; however, it may also arise within the neck region. The symptoms and signs differ depending on where disc herniation is located and whether it is resting on a spine. Herniated disks are most commonly found on one part of the human body.


Muscles supported by damaged nerves are prone to deterioration because this can lead you to trip and limit your ability to raise or grip objects.

Tingling or Numbness

Herniated disk patients typically report radiating tingling or numbness in the body locations served by the affected nerves.

Alternative Treatments for Herniated Discs

Seeking alternate approaches may help you not only feel more comfortable and free from pain, but it could also prevent you from surgery. You could try the following for a herniated disc:


This traditional Chinese method is based on the notion that everyone possesses an internal force known as the Qi. When the Qi is obstructed or out of balance, the body may exhibit symptoms of illness and pain.


Massage may provide relief from persistent low backache when used daily. A massage comprises kneading, stroking, and manipulating the tissues on your back; these movements boost blood circulation, increasing the number of nutrients and oxygen available to the muscles. More blood also transports waste particles that might build up over time.


Acupressure is, unsurprisingly, extremely related to acupuncture. The two are ancient procedures that stimulate certain meridian points to re-establish a healthy energy flow thru the body. Acupressure, on the other hand, uses fingers, palms, and elbows to provide pressure rather than needles. However, acupressure is appropriate for persons of different ages, except for pregnant women.

Benefits of Practicing Yoga for Herniated Discs

As you may think, there are various benefits attached to yoga poses that play significant roles in treating a herniated disc. These benefits have received many testimonies from people who suffered from herniated discs once in life, which are listed below.

Back Pain Relief

Firstly, yoga is just as effective as stretching for relieving pain and enhancing mobility in persons suffering from lower backaches. Thus, yoga is often recommended as the first-line remedy for long-term low backache.

Helps With Arthritic Symptoms

Secondly, mild yoga, according to a Johns Hopkins review of eleven latest pieces of research, relieves some of the pain of aching, swollen joints in individuals suffering from arthritis.

Improves Heart Health

Thirdly, yoga may reduce stress and inflammation, resulting in healthier hearts. Yoga could possibly help with many conditions that cause heart diseases, such as excessive obesity and blood pressure.

Stretches, Balances, and Strengthens the Body

Taking a deep breath with slow movements strengthens muscles and enhances blood circulation, whereas keeping a position strengthens them.

Improves Sleep and Relaxation

According to studies, a frequent nighttime yoga practice may help you establish the right mindset and allow the body to rest and sleep appropriately.

Reduces Stress

Yoga, per the NIH, helps with quality sleep, weight loss, healthy eating, mental health, stress management, and mindfulness.

Boosts Energy and Mood

Finally, you may feel greater mental and physical vitality, more concentration and exhilaration, and fewer negative feelings after starting yoga.

Some Yoga Poses to Stay Away From

Many yoga positions can help relieve backache and stiffness caused by a herniated disc. There are, nevertheless, some yoga positions that should be avoided. Perform no poses or exercises that include tingling, numbness, round the back, or a forward bend.

The following are some positions and/or movements to avoid if you have back pain from a herniated disc.

  • Sages pose
  • A forward bend with a wide angle
  • Bending your head towards your knees
  • Child’s pose
  • Bending forward while standing
  • Big Toe Pose

Yoga Safety Guidelines

Yoga therapy for a back ailment should be performed with caution. Perform each sequence carefully and purposefully. Talk to your physician before beginning, and enquire about the specific poses to avoid. Read further for yoga safety advice.

  • Positions that demand you to stretch forward should be avoided. This action may induce muscular compression and further injury.
  • Begin your practice gradually.
  • You should not lean forward with your knees locked.
  • Ideally, seek a yoga instructor who is familiar with back injuries.
  • If you feel pain or stiffness, stop.
  • To reap the most benefits, practice yoga consistently.

How to Exercise Safely With a Slipped Disc

Here are general guidelines for performing safe exercises for a herniated disc.

  • Don’t get your hopes up.
  • No excessive limits of motion.
  • There are no combination moves (lifting, twisting, bending, arching, and more).
  • Stay in no one position for a long time.
  • Avoid any movements that aggravate your leg or arms sensations.
  • Move with caution and vigilance. Pay attention to how you feel.
  • Consult a physiotherapist about safe movements and what you should ignore based on your condition and physique.

Frequently Asked Questions (FAQ)

1. How long does recovery from disk herniation take?

The length of your physiotherapy varies depending on the extent of your ailment. Your level of comfort with your therapy program and determination to stick with it willingly also have an impact. A disc herniation program typically includes an initial appointment and twelve visits spread out over six to twelve weeks. You may require additional visits if you plan or recover from surgery.

2. Which yoga poses are best for a herniated disc?

The most popular and efficient pose is the Makarasana, which helps strengthen your muscles in the hips and legs.


We’ve described the best yoga poses for herniated discs and what you should avoid to prevent further injury. If you follow the yoga pose instructions we have listed in this article, you are one step toward recovery. If you follow our instructions properly, you will reap the benefits attached to yoga for a herniated disc. Remember, you should always ask your doctor for directions and recommendations if you have a herniated disc.