Is practicing yoga to cure herniated disc really safe?

Are you suffering from a herniated disc? So try some yoga exercises to cure herniated discs of

A herniated disc is a relatively common disease that can happen to anyone at any time in life. Practicing yoga to cure herniated discs is no stranger to many people with this disease.

The exercises are usually gentle, easy to perform, suitable for many patients regardless of age, gender, severe or mild disease. Let learn more about yoga exercises and tips to cure herniated disc quickly and effectively.

Causes and conditions of herniated disc disease

Spinal disc is a soft tissue located between the two vertebrae, composed of three main parts: the nucleus pulposus, the fibrous ring, and the cartilaginous apex. The spine is made up of spinal discs and spinal bones.

From the spinal disc’s mucus nucleus out of its normal position, and at the same time pressing on the nerve roots, causing tearing of the annulus, leading to disc herniation. Herniated disc syndrome can happen to anyone at any time in life, affecting spinal discs.

Symptoms are easy to detect when you have a herniated disc with symptoms such as pain in the back, neck or other parts related to this area such as legs, arms, shoulders, arms and hands. The pain can come from irritated nerves or from muscle spasms.

Disc herniation

Herniated disc syndrome can happen to anyone at any time in life

Benefits of yoga for herniated disc

With the fear of movement, the pain will become more severe, so many patients are afraid to exercise every day. However, with that wrong way of thinking, many people just lie in one place for a long time, sedentary, leading to a state of tight muscle groups, which will be difficult to recover for a long time and even suffer from severe pain. much more pain.

That is why, many experts recommend yoga to patients to help reduce pain quickly and effectively help the disease to be relieved. Because of the fear that movement will make the pain worse, very few patients exercise every day.

However, lying or sitting for a long time in one place for a long time will cause muscle groups to contract, making it difficult for the process of restoring mobility after back pain treatment. Therefore, the patient should perform exercises for herniated disc to speed up the healing process.

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With the effect of helping to improve posture, strengthen muscle groups, and reduce muscle tension, yoga is proven to be an effective and safe exercise for people with herniated discs. Here are 5 simple yoga exercises to treat herniated discs, patients with herniated discs should try.

5 yoga exercises to cure herniated disc

Yoga is considered as an extremely effective therapy for living with disease. For patients suffering from herniated disc, this subject has an extremely effective pain relief effect.

1. Cat Pose

The cat pose helps the practitioner gently massage the spine and abdominal organs. Besides, this position also helps to stretch and relieve pain effectively, good for the neck of patients with herniated disc.

Cat Pose


  • Kneel, and at the same time put both hands on the mat. Align your palms so that they are at shoulder height, knees in line just below hips, torso parallel to the floor, arms and legs parallel to each other, perpendicular to the floor, eyes looking down.
  • Inhale slowly, lowering your back, stretching your shoulders and neck to look forward. Exhale slowly, push your back and spine up, shoulders and neck down, bring your chin to the hollow of your neck.
  • Return to the prepared position. Repeat the pose 5-8 times.

2. Bridge Pose

The bridge pose helps to increase the elasticity of the spine, corrects deep injuries inside the discs, and has a focused effect on the back and lower back.

bridge pose


  • Lie on your back on an exercise mat, hands down on your body, hands down.
  • Bend your knees, and grab your ankles with your hands. Note that the distance between the feet should be shoulder width.
  • Inhale, lift your back and hips off the floor as high as you can, so that your back and neck muscles are fully stretched. Hold this pose for 10-15 seconds.
  • Exhale, slowly lower yourself down, first lowering your upper back, middle back, lower back, then your hips.
  • Return to the prepared position, relax. Then repeat the movement 6-8 times.

3. Cobra Pose

With the cobra pose, the patient will feel the force exerted deep into the lumbar region to help stretch the ligaments. So, when you feel the heat in your back, that’s when the exercise is effective. In addition, yoga exercises to cure hernia “cobra” also help eyes become brighter because of the impact on the optic nerve.

Cobra pose


  • Lie face down on the exercise mat, legs, arms stretched parallel to the legs, palms facing down at the sides.
  • Bend elbows close to body, legs straight.
  • Lie on the floor with your hands down, under your shoulders.
  • Straighten your toes to the floor.
  • Slowly lift yourself up with your hands, take a deep breath, and lift your body up.
  • You just need to slightly tilt your neck back, trying to stretch the muscles of your neck and back.
  • Toes, hips, and shins rest firmly on the floor.
  • Tilt your chin up and lift your chest.
  • Hold this position for 15-30 seconds.
  • Then, return to the prone position, hands next to the head, relax the body, breathe evenly.
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4. Grasshopper Pose

Grasshopper Pose eliminates pain in the waist and sacrum and is very beneficial for people with protruding spinal cartilage disease. As a result, the patient does not need to undergo surgical treatment.

Grasshopper pose is a yoga pose for herniated discsDoing

  • First, lie face down on the mat, legs stretched behind. Place the backs of your feet close to the floor, about the width of your thighs.
  • Place your hands on the floor along your sides, palms facing down. Place your chin down on the mat.
  • Press your thighs and pelvis into the floor. Extend your legs behind you and inhale while lifting your legs up towards the ceiling. Press your hands and hands into the floor.
  • Hold the pose for 5 to 30 seconds, then slowly lower your legs and return to the starting position.

5. Twisted yoga pose

The twisting pose works well for the hips, spine, and shoulders. On the other hand, this pose also massages the internal organs and relieves neck pain, low back pain, sciatica.

Twisting pose is a yoga pose to treat herniated discs


  • First, sit with your back straight on the mat, legs stretched parallel
  • Bend your left leg so that your left heel is next to your right hip
  • Place left hand on right knee.
  • Place your right hand behind your back on the floor, right arm and fingers turned outward.
  • Breathe, turn your body and head slowly to the right.
  • Hold this position for about 60 seconds.
  • Repeat for the other side.
  • Repeat this pose at least 3 times.

Note when practicing yoga to treat herniated discs

For exercise to be effective, you need to consult with your doctor before starting to exercise. Choose for yourself a methodical yoga class to receive the guidance and dedicated instruction of a professional yoga teacher.

You should avoid performing movements that require too many difficult techniques when you are not yet proficient. When practicing, it is necessary to be persistent, slow, go from the basic to sure and then practice to a higher level. When practicing yoga, you should not practice strenuously or intermittently and should practice at the right intensity for you. Don’t be in a hurry or rush to get yourself injured.

Maintain healthy eating habits and limit alcohol or foods that are not good for joints (eggplant, eggplant, salted eggplant, …). You need to add more vitamins and minerals, especially calcium, to support the treatment of bones and joints. In addition, limiting vigorous exercise is also a solution for the disc to recover quickly.

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Reference source

3 Yoga Poses To Relieve Herniated Disc Pain Date of access: 2/13/2020

Yoga for a Herniated Disc Accessed: 13/2/2020

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