Slipped Disc
Safely Relieve Pain and Support Recovery with Gentle Yoga for Slipped Disc
A slipped disc, also known as a herniated disc, occurs when the soft inner material (nucleus) of a spinal disc push through a tear in the tough outer layer (annulus). This can irritate or compress nearby nerves, leading to pain, numbness, and weakness. Slipped discs are most common in the lower back (lumbar spine), but they can also occur in the neck (cervical spine).
- Sudden injury: Lifting a heavy object, falling, or being in a car accident can cause a disc to herniate.
- Gradual wear and tear: Over time, repetitive strain or poor posture can weaken the discs, making them more likely to herniate.
- Pain and sciatica: Pain in the back radiating down one leg (sciatica) – Sharp pain often traveling down the buttocks and leg due to nerve pressure.
- Numbness/tingling: Numbness or tingling in the back or leg – Loss of sensation or a tingling feeling in the affected area.
- Weakness: Weakness in the leg – Difficulty lifting, moving, or controlling the leg.
- Posture problems: Difficulty standing or sitting straight – Trouble maintaining proper alignment due to pain or weakness.
- Loss of control (severe): Loss of bladder or bowel control (in severe cases) – Inability to control urination or bowel movements (rare symptom).
- Utthita Trikonasana (Tringle Pose): Helps improve posture, reduce stress, and stretch the spine, which can aid in relieving insomnia. However, for those with a slipped disc, it should be practiced gently, avoiding excessive twisting or strain on the lower back.
- Utthita Parsvakonasana (Extended Lateral Angle Pose): Promotes relaxation, reduces stress, and stretches the spine and sides of the body, aiding in relief from insomnia. For those with a slipped disc, it should be performed with caution, avoiding deep bends or strain on the lower back.
- Ardha Chandrasana (Half Moon Pose): Improves balance, reduces stress, and stretches the spine, which can help with insomnia. For individuals with a slipped disc, it should be practiced gently, focusing on core stability and avoiding excessive strain on the lower back.
- Supta Akunchanasana (Reclining Knee to Chest Pose): Calms the mind, relieves stress, and gently stretches the lower back, making it beneficial for insomnia. It is also helpful for those with a slipped disc, as it decompresses the spine and alleviates tension without causing strain.
- Supta Padangushthasana (Reclining Posture): Romotes relaxation, reduces stress, and gently stretches the hamstrings and lower back, aiding in relief from insomnia. For those with a slipped disc, it provides a safe stretch while supporting spinal alignment and avoiding strain.
- Supta Padangushthasana – 2 (Reclining Hand to Bing Pose): Calms the mind, reduces stress, and gently stretches the hips and inner thighs, promoting relaxation for insomnia relief. For those with a slipped disc, it offers a safe stretch while maintaining spinal support and avoiding unnecessary strain.
- Shalabhasana (Locust Pose): Strengthens the lower back muscles and improves flexibility.
- Dhanurasan (BowPose): Stimulates the nervous system, relieves fatigue, and helps reduce stress, which can benefit insomnia. For those with a slipped disc, it should be practiced cautiously or avoided if it exacerbates back discomfort, as it involves significant spinal extension.
- Ushtrasan (Camel Pose): Opens the chest, relieves stress, and promotes relaxation, making it beneficial for insomnia. However, for those with a slipped disc, it should be practiced gently, avoiding excessive strain on the lower back, and with proper support if needed.
- Setubandha Sarvangasana (Bridge Pose): Calms the mind, reduces stress, and gently stretches the spine, making it helpful for insomnia. For those with a slipped disc, it provides support to the back while strengthening it, but it should be done carefully to avoid overextension.
- Savasana (Corpse Pose): Deeply relaxes the body and mind, relieving stress and promoting better sleep, making it ideal for insomnia. For those with a slipped disc, it provides gentle spinal alignment and relaxation without strain.
- Ujjayi Pranayama: It support recovery from a slipped disc by calming the nervous system, reducing stress, and improving posture awareness to alleviate strain on the spine.
- Anulom Vilom Pranayama: It reduces stress, promoting relaxation, and improving blood circulation, which supports healing.
Utthita Trikonasana
उत्थिता त्रिकोनासनI / Triangle Pose
The Sanskrit name comes from the Utthita, meaning “extended,” Trikona, meaning …
Utthita Parsvakonasana
उत्थिता पार्श्वकोनासन / Extended Lateral Angle Pose
The Sanskrit name is derived from Utthita (उत्थिता), meaning “extended,” Parsva …
Ardha Chandrasana
अर्धचन्द्रासना / Half Moon Pose
The Sanskrit name is derived from ardha (अर्ध) meaning half, chandra (चन्द्र) …
Supta Akunchanasana
सुप्त अकुञ्चनासन / Reclining Knee to Chest Pose
The name is derived from the Sanskrit, supta, meaning “sleeping” or “reclined,”, …
Supta padangushthasana
सुप्त पदंगुष्टासन / Reclining Posture
The Sanskrit name is derived from Supta (सुप्त) meaning 'supine or recline', …
Supta padangushthasana – 2
सुप्त पदंगुष्टासन - 2 / Reclining hand to big toe pose
The Sanskrit name is derived from Supta (सुप्त) meaning 'supine or recline', …
Shalabhasana
शलभासन / Locust pose
The Sanskrit name is derived from Salabha (शलभा) meaning locust and āsana (आसन) …
Dhanurasana
धनुरासन / Bow Pose
The Sanskrit name is derived from Dhanur (धनुर) means bow and āsana (आसन) meaning …
Ushtrasana
उष्ट्रासनI / Camel pose
The name is derived from Ushtra (उष्ट्रासनI) meaning camel and Asana (आसन) meaning …
Setubandha Sarvangasana
सेतुबन्ध सर्वंगासन / Bridge pose
The Sanskrit name is derived from Setu (सेतु) meaning bridge, Bandha (बन्धा) …
Savasana
शवासना / Corpse pose
The sanskrit name is derived from Śava (शव) meaning "corpse" and āsana (आसन) …
Ujjayi Pranayama
उज्जायी प्राणायाम / Victorious Breath or Ocean Breath
The word "Ujjayi" comes from Sanskrit routes were “Ujjayi” means "victorious" …
Nadi Shodhan Pranayama (Anulom Vilom Pranayama )
नाडीशोधन प्राणायाम (अनुलोम विलोम प्राणायाम ) / Alternate Nostril Breathing
Nadi Shodhana ("alternate nostril breathing" or "channel cleaning breathing") …
