yoga-herniated-disc

Yoga herniated disc

Herniated discs affect 1 in 50 people. It is a pathology that generally appears between 30 and 50 years of age. Depending on the severity of the hernia and the sometimes disabling consequences for the patient, this pathology must in some cases be operated on.

Yoga is well known to relieve back pain, but what about herniated discs? Can yoga practice relieve and help the patient in case of a herniated disc or prevent it?

Yoga is not the systematic answer, but in many cases it can bring many benefits to patients.

 

What is a herniated disc?

Disc herniation occurs when one of the intervertebral discs is damaged. These discs placed between the vertebrae give the spine its flexibility. They also act as shock absorbers.

They are composed of a fibrous and solid structure, in which a gelatinous core is located. When the disc structure is damaged or less resistant, the nucleus escapes from its center and deforms the disc structure: this is called a herniated disc.

As long as the hernia does not compress a nerve, it can go unnoticed. If it does, the patient will experience severe pain and great difficulty performing simple movements such as bending, sitting or simply standing upright.

Herniated discs are usually located in the lower back or on the contrary in the upper back, giving rise to lumbar or cervical pain.

In the vast majority of cases, herniated discs will be treated with complete rest and pain or anti-inflammatory medication. In rare cases, if the pain persists and is very uncomfortable for the patient, the operation may be considered.

Otherwise, back pain and yoga can indeed go hand in hand!

 

Shapeshifter-Yoga

Yoga to relieve herniated discs

Yoga can help people suffering from herniated discs, but it is a practice that must be very supervised and always subject to medical advice. Clearly, do not engage in yoga postures on your own to relieve yourself, as you risk injuring yourself even more.

 

Yoga during the crisis

At first, during the crisis phase, it is mandatory absolute rest. Moving will not improve the situation and will have no effect on the pain. This phase is essential for a good recovery.

Nevertheless, certain aspects of yoga can provide significant moral support when you are bedridden and unable to move.

• Breathing exercises: to overcome and lower the sensation of pain, it is useful to learn to lengthen the exhalation, to practice deep and abdominal breathing. These techniques, which allow the patient to relax, will have a beneficial effect on pain,

• Nîdra Yoga: this practice is based on relaxation. Also known as sleep yoga, Nîdra yoga allows you to relax your body and mind and to better manage your emotions. It is based in particular on visualization and breathing methods. A precious help to manage the stress generated by pain.

 

Yoga, a tool for rehabilitation

Once the seizure has passed, the pain has subsided and the injuries are repaired, yoga can then be beneficial as a rehabilitation tool but also to prevent a possible relapse.

Once again, always with the doctor's approval, regular yoga practice will help you recover more easily from your disc herniation problem.

Yoga will then make it possible to :

• Strengthen the deep back muscles that support the spine,
• Improve the flexibility of your back,
• Regain normal mobility,
• Stretch and relax the back muscles.

If at first the exercises will be very soft and the postures passive, later on you will be able to practice postures of extension, toning, softening.

After a long immobilization, the postures will first be performed in a lying position. It is important to ensure that yogatherapy remains painless in all circumstances. It is imperative to call upon a specifically trained yoga teacher who will be able to teach you the asanas adapted to your pathology and give you all the keys to protect your back.

 

Salabhasana

 

Some postures to prevent disc herniation

A healthy lifestyle and good back positioning on a daily basis are essential to prevent disc herniation. Among the yogic postures recommended for their beneficial action on the back, you can practice regularly :

• Salabhasana, the posture of the grasshopper to soften the cervical vertebrae,
• Dhanurasana, the posture of the bow to stretch the upper body,
• Tiryaka Tadasana, the posture of the palm tree that swings to align the spine,
• Kati Chakrasana, the standing twist posture to soften the back and relax the nervous system.

Before suffering from back pain, strengthen your muscles through yoga and discover a new philosophy of life!

 

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