Yoga Poses for Disk Herniation

Published on July 22, 2008

A herniated disc occurs when the nuclear pulposus, the inner material of the disc, pushes through a tear in the disc’s membrane, and compresses the nerve exiting the spinal cord. Ninety percent of disc herniations occur in the lower two lumbar vertebrae where the spine has the most flexibility. Symptoms of a herniated disc include: pain in back and/or leg; stiffness, numbness, weakness or tingling in leg or back; and/or shooting pain down leg.

With a posterior (backside) disc herniation, back bends will help reduce inflammation and help press the nucleus back into the disk. Spine lengthing poses will reduce the pressure on the disks and improve posture. Twists will help improve circulation of blood, fluids and energy to the effected area. Forward bends and poses that round the back are contraindicated. As the disks can rupture in different areas other than posterior, please check with your MD / PT to make sure the following poses are appropriate to your specific condition.

Click on an image or posture name for detailed instructions, contraindications and modifications.

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One response to “Yoga Poses for Disk Herniation”

  1. asva Avatar
    asva

    Any comments concerning which yoga poses were of best help/relief for disc herniation.

    Thanks

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Timothy Burgin Avatar
About the author
Timothy Burgin is a Kripalu & Pranakriya trained yoga instructor living and teaching in Asheville, NC. Timothy has studied and taught many styles of yoga and has completed a 500-hour Advanced Pranakriya Yoga training. Timothy has been serving as the Executive Director of YogaBasics.com since 2000. He has authored two yoga books and has written over 500 articles on the practice and philosophy of yoga. Timothy is also the creator of Japa Mala Beads and has been designing and importing mala beads since 2004.
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