A herniated disc is also known as a ruptured disc. It can influence nerves close to causing pain, weakness and numbness in arms or legs. A number of people do not experience any symptoms from a herniated disk. This health problem does not require surgery so as to be treated. The habitual practice of the modified yoga posture can play a big part in repairing a herniated disc by the use of proper posture, stretching and strengthening muscles.
Staying hydrated is essential because the disc is 80% water. Yoga therapists encourage drinking two quarts of water on a daily basis. Before beginning yoga for the herniated disk, seeking advice from a physician is vital because it will help you achieve better results with an efficient treatment.
The spine contains 26 vertebrae; a disc plays the role of a shock absorber between each disc that lets you bend forward or back. Annulus fibrous is the outer part of the disc and protects the inner part that is a gel-like stuff called nuclear pulpous. The herniated disk is caused if the nuclear pulpous goes through the annulus fibrous resulting in the compression of the nerve roots. Numbness in legs and muscles spasms are the main symptoms of a ruptured disk.
Postures to Prevent
Any posture that puts weight on the front of the discs must be avoided; forward bends or any pose that needs bending more than 90 degrees should also be avoided. These postures may weaken the ligaments by pushing back the nuclear pulpous. Bend your knees before picking something up. Avoid lifting heavy weights as it can create pressure on your discs.
Stand in front of a wall and your hands should be lifted straight in front of the shoulders then put the palms flat on the wall. Move your spine forward while moving your pelvis back. Inhale and exhale as you maintain the natural curve in your lower back. The circulation of fluids is improved through practicing modified twisting poses. Following are a few steps to successfully practice it.
- Take a chair.
- Sit sideways on it.
- Stretch upward.
- Inhale and exhale.
- Place your hands on both chair edges while turning your torso to the back.
- Repeat on the other side.
Poses like the ones features by cats and children can also help you if you suffer from a herniated disc. Practice breathing exercises like alternate nostril inhalation, bee breath or skull cleansing. The secret is to keep your abdominal muscles occupied during practice.
Stretching the spine with soft backbends, such as cobra and locust is recommended. Both of the poses are done lying on your belly which can reduce force on the nerve root and decompress the lumbar spine.
Yoga is a supportive exercise meant to treat the herniated disk. 90% of the people have gotten rid of this problem by practicing modified yoga. Following are some of the precautions that must be taken into consideration when practicing yoga.
- Exercise after consulting a physician.
- If it becomes painful, stop practicing immediately.
- If you go to a yoga class, make sure to inform the teacher that you have a ruptured disk.
- Do not practice yoga when you are drunk or under the influence of mind altering drugs.
- Do not strain yourself – practice slowly and carefully.