Yoga control of lumbar disc herniation

The yoga control plan for lumbar disc herniation should include asana practice, breathing practice, yoga rest, etc.

Patients with lumbar disc herniation require absolute bed rest while the ruptured disc is healing. The patient's spine should be kept fixed as much as possible and lie in bed for complete rest, which is very important for the self-healing of the disc. For severe injuries, the healing period of the ruptured disc can take months.

Yoga control of lumbar disc herniation must be carried out very carefully. Patients should seek the opinions or suggestions of a professional doctor, and it is best to practice under the guidance of a professional rehabilitation physiotherapist or experienced professional yoga teacher.

The basic yoga practice for disc herniation should be the appropriate choice of postures in which the body bends backwards.

Bending backwards strengthens the ligaments and muscles in the back, keeps the discs in place, and restores stability to the spine. Curved backwards can also promote blood flow in the lumbar region.

The practice of postures should follow the principle of doing within one's capabilities and step-by-step.

Regular, uninterrupted practice can prevent recurrence of disc herniation and sciatica.

Based on my own practical experience and relevant information on yoga physiotherapy abroad, I would like to carefully recommend the following asanas to you here:

During the acute pain stage of disc herniation, you should take a face-down position and lie prone on a rigid bed. Taking a long rest in the makarasana style reduces disc strain and nerve root injuries, which relieves pain and promotes healing and recovery of injuries.

When the pain caused by disc herniation decreases, the first thing you should try is a simplified Cobra pose-the sphinx asana. The goal is to relax all tension in the lower back. If pain occurs, lower your body to advasana.

According to the requirements of traditional Indian yoga, patients with lumbar disc herniation should avoid all forward bending poses for at least six months, as these poses can promote recurrence of the disease.

Sitting cross-legged should be avoided throughout the recovery period from disc herniation, as they can cause increased tension and pain in the nerve roots in the lower back area.

For modern people, most of them are accustomed to a sedentary lifestyle, do not often perform back exercises or stretching, and more or less suffer from lumbar muscle strain.

If we practice a few simple yoga poses every day, we can maintain good strength and flexibility of the spinal muscles, discs and ligaments, and the incidence of disc herniation will be greatly reduced. (Internship Editor: Wu Jinyu)