Dealing with back pain caused by a herniated disc is even more difficult because it often involves sharp, shooting pain that radiates down the legs, limited mobility, and the fear of exacerbating the injury with certain movements. It can significantly impact daily activities, making even simple tasks like sitting, standing, or walking uncomfortable and challenging. Additionally, the uncertainty of how to manage the pain and the fear of potential long-term consequences can take a toll on one's physical and emotional well-being.
Knowing how the healing potential of yoga for herniated disc pain and how to treat back pain naturally can change your life.
There are two types of asanas that you would need to practice: pain relief and back muscles strengthening. By combining these two categories you will be able to achieve pain-free living.
Here are 4 postures to relieve back pain naturally:
Modified Standing Forward Bend/Ardha Uttanasana with a Chair: This gentle variation offers a safe and accessible way to stretch your entire spine. It is okay if you microbend your knees here. Focus on spine lengthening instead of bending forward and down; rest your head on the chair or place your hands on the seat of the chair. Keep your back flat and look down or slightly forward; be careful not to compress the back of your neck.
Pyramid Pose /Parsvottanasana with a Yoga Strap: Make a loop, bring one end of the loop up and around the top of your right thigh, and bring the other end under your left heel. Ensure it is tight. You may keep your hands on blocks/chair/namaste position. Don't bend forward and down, lengthen instead. Use your back heel to pull the strap down; press down into your front big toe, and use your back heel to create resistance with your yoga strap.
Reclining Hand-to-Big-Toe /Supta Padangusthasan with Two Straps: This is my favorite and I think the most effective! Make a large loop with one strap. Loop one strap around the top of the right thigh and around the arch of the left foot, extend your left leg on the floor, but keep your knee slightly bent. Loop the other strap around the arch of your right foot, gently bring your right leg up and pull towards your nose. You don't have to target 90 degrees angle here. Slowly push your left foot forward, you’ll likely to feel a downward pull on the right hip.
Modified Seated Forward Fold/Paschimottanasana with a Yoga Strap: Place a blanket under your buttocks for added support, and sit tall with your legs extended in front of you. Loop a strap around the soles of your feet and hold one end in each hand. Inhale to lengthen your spine, lifting through the crown of your head. With an exhale, gently hinge forward from your hips, keeping your back flat. Maintain lengthening in your spine, and do not go for a deep forward fold. Press your heels into the mat and flex your feet.
Remember that pain relief techniques will not provide a long-lasting effect unless you work on muscle strengthening. Here are four postures to strengthen your body and support your lower back:
Upward Extended Legs L-Pose with a Yoga Block: Begin by lying flat on your back on your mat; press your palms firmly alongside your body; and position a yoga block between your thighs. Slowly extend your legs straight up towards the ceiling, keeping them together and engaged. Squeeze your yoga block. You may microbend your knees if required. Flex your feet, drawing your toes towards your shins. Engage your core muscles to stabilise your lower back and pelvis. Keep your shoulders relaxed and your neck in a neutral position. To release, gently lower your hips back down to the mat, returning to the starting position.
Boat Pose/ Navasana with a Yoga Strap: Begin seated on your mat with your legs extended in front of you. Make a loop with your yoga strap and position it around the soles of your feet and your chest. Your strap should be tight, even if you microbend your knees. Sit up tall and slightly lean back, engaging your core muscles to support your spine. Keep your hands on the ground. Slightly bend your knees and lift your feet off the mat. Slowly begin to straighten your legs, pressing through your heels. Keep your chest lifted and your spine straight as you lean back slightly, balancing on your sitting bones. Extend your arms straight out in front of you, parallel to the floor, holding onto the strap with both hands. To release, gently bend your knees and lower your feet back to the mat, releasing the strap.
Locust pose / Shalabhasana: Begin lying on your stomach with your arms alongside your body, palms facing down. Rest your forehead on the mat, and allow your legs to be hip-width apart. On an inhale, lift your chest, head, and arms off the floor. If you feel ready, lift your legs. Keep your gaze down towards the mat and lengthen your neck; avoid straining your neck. Reach your fingertips towards your feet, engage your glutes, and lift your thighs higher; keep your legs engaged. There should not be any pain in your lower back. To release, exhale as you slowly lower back down to the mat, releasing your arms and legs.
Modified Four-Limbed Staff Pose | Chaturanga Dandasana with a Yoga Strap: Begin in a tabletop position on your hands and knees, with your wrists directly under your shoulders and your knees under your hips. Place a yoga strap around your upper arms, just above the elbows, to provide support for your chest. Extend your legs straight back behind you, coming into a plank position, with your body forming a straight line from your head to your heels. Lower your knees to the mat, keeping your feet lifted and your toes curled under. Engage your core muscles to support your spine and maintain a straight line from your head to your knees. On your exhale, lower down until your chest is just above the ground, then pause and hold the pose for a breath or two. Use the support of the yoga strap to control the descent of your chest and maintain stability in your shoulders. On an inhale, press into your palms and straighten your arms to return to the starting position. Repeat the movement for several repetitions, moving with control and mindfulness.
Incorporating these eight yoga therapy postures into your routine can be a significant step towards managing herniated disc pain and finding relief from low back discomfort. However, for personalized guidance, structured practice, and optimal results, consider joining my 8-Week Online Yoga Therapy program "Lower Back Recovery". With my expert instruction and tailored sequences, you'll have the tools and guidance you need to effectively manage your condition and experience lasting relief. Invest in your spinal health and take control of your pain management journey.
✅ 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.
