I want to share some shocking statistics with you. Approximately 7.5% of the world’s population suffer from lower back pain.
Present assessments indicate that back issues rank as the second most frequent cause for doctor visits and the top reason for visiting a chiropractor. 40% of lower back pain cases is caused by a herniated, bulging disk or sciatica.
Generally speaking, the herniated disk doesn't get developed overnight, it takes years, and very often it occurs during or after the pregnancy. And if you don't take care of yourself, eventually your body will start giving you pain signals which later on might lead to very serious conditions.
Good news is: based on scientific study, 98% of people with back pain find healing when they start following certain lifestyle adjustments.
So, whether you’ve been diagnosed with a herniated disc in the lumbar spine, experiencing sciatica or simply having back pain due to long sitting hours, here are some lifestyle adjustments you can consider to promote healing:
✅ Join Yoga Therapy sessions (twice a week is recommended): To move is to live! You need to move to heal yourself. A structured yoga therapy program, including back lengthening, core and back muscles strengthening exercises, flexibility and mobility development can help alleviate symptoms and improve the condition.
✅ Weight Management: Stop lifting heavy things (even your child! Yes, it is emotionally painful as well, but your baby needs a healthy mama/papa! and, of course, no heavy lifting in the gym!)
✅ Avoid High-Impact Activities: Activities that involve a lot of twisting, bending, or impact on the spine, such as heavy lifting, running, or contact sports, should be avoided or modified. Horse riding and jumping with parachute/bungee jumping are not recommended, as well (well, probably not your daily activities, but I thought to mention it anyways).
✅ Add Low-Impact Exercise: Consider low-impact exercises like swimming, walking, or stationary cycling, which can help maintain cardiovascular fitness without straining your back.
✅ Take breaks from long sitting hours: It is recommended to move/stretch every 40 min (check 5-min Office stretch routine in my Online 8-week Lower Back Recovery Course).
✅ Avoid sitting with your legs crossed for long hours (better to eliminate this habit completely): It gives additional pressure on your spine.
✅ Proper Posture: Maintain good posture to reduce strain on the spine. Use ergonomic chairs and ensure your workspace is set up to support your back. Be mindful of your posture when sitting, standing, and lifting.
✅ Do not bend forward on straight legs: For example, when you do hand-wash laundry or vacuum the house.
✅ Avoid air-conditioning and wind draft: I am sorry if I sound like a grandma here, but it is true, cold air-conditioning can cause a muscle spasm.
✅ Avoid Smoking: Smoking can hinder the body's ability to heal and increase the risk of complications. If you smoke, consider quitting or seeking assistance to quit.
✅ Dietary Choices: A balanced diet rich in nutrients, especially Calcium and vitamin D, can support bone and muscle health.
✅ Stress Management: Chronic pain can lead to increased stress and tension, which can worsen symptoms. Incorporate stress management techniques such as breathing exercises, meditation. (Check Meditation recordings in Lower Back Recovery Course)
✅ Sleep: This is super important! Ensure you have a comfortable and supportive mattress and pillows, preferably orthopedic.
If you happen to join a yoga class outside of my 8-week Lower Back Recovery Program, I want you to be aware of the postures that cannot be performed if your MRI report showed a herniated disc in lumbar spine:
⛔ Postures where you need to round your lower back: Cat/Cow sequence might or might not work for you, this is very individual specific and you need to see if it works for you, I’ve seen different cases and scenarios.
⛔ Deep Forward folds with straight legs, both standing and sitting.
⛔ Deep back bending postures: Like a Camel/Ustrasana or Wheel/Urdhva Dhanurasana poses.
⛔ Deep twists, both standing and sitting.
⛔ Boat/Navasana pose without arm/props support, unless you're REALLY sure how to do it and know how to engage the entire body while practicing this pose.
⛔ Jumping from one asana to another.
It's essential to work closely with your healthcare provider or yoga therapist to create a personalized plan for managing lower back pain. For more targeted support, consider joining my Online Individual Yoga and Yoga Therapy Live Sessions. These sessions provide a tailored recovery plan and help elevate your practice to the next level.
Another great option is to explore the 8-Week Online Program: Lower Back Recovery. Beyond the Ordinary Yoga Experience. Unlike traditional yoga classes, this Yoga Therapy specialized program offers a comprehensive approach to healing and pain management. A program which is backed by contemporary Medical Research and Scientific Principles.
Remember, the journey to recovery is individual and may require patience and persistence. With the right approach and support, you can achieve a healthier, pain-free back and enhance your overall quality of life.
✅ Join my Online Individual Yoga and Yoga Therapy Live Sessions for a personalized recovery plan and to elevate your practice to the next level.
✅ Check 8-week Online Program: Lower Back Recovery. Beyond the Ordinary Yoga Experience. Unlike traditional yoga classes, this Yoga Therapy specialized program offers a comprehensive approach to healing and pain management.
✅ Access FREE 5-Day Lower Back Pain and Sciatica Relief Program: 7-Minute Daily Sessions for quick relief.
✅ Practice with me on my YouTube Channel.
✅ Find me on Instagram, I'd love to chat with you!
Stay Blessed! Stay Inspired!
Namaste!
Sviatlana Y.
