Can Yoga Help With A Herniated Disc


A herniated disc is a condition in which one of the discs between the vertebrae of the spine becomes damaged and bulges outward, causing pain and discomfort. Practicing yoga can be an effective way to help manage such a disc condition or even alleviate its symptoms.

Yoga offers stretching and physical postures that can improve flexibility and muscular strength. Performing these various yogic exercises can help realign a herniated disc, reducing any associated pain. Additionally, regular practice can enhance the body’s natural healing process by promoting healthy circulation and providing better support for your spine.

The relaxation techniques practiced in yoga can also help alleviate stress levels which is another key factor when it comes to back pain. Yoga is also said to have calming effects on the mind, helping people suffering from herniated discs remain positive through their healing journey. Practising Pranayama (breathing) relaxation techniques can be used to control lower back inflammation connected with herniated discs due to its oxygen-rich nature which helps reduce muscle tension in affected areas of the spine.

Benefits of Practicing Yoga Specific to Herniated Discs

Yoga can be a great way to help manage pain from a herniated disc. It can also help you maintain and improve flexibility, strength, and balance. Through carefully selecting poses and building the intensity of your practice gradually, you can work towards improving the range of motion in your spine and increasing strength in order to reduce pain. This can not only reduce pressure on the herniated disc but also improve motor control, aiding with more effective movement patterns and less strain overall.

In addition to the physical benefits of yoga for herniated discs, it can also help with psychological effects such as insecurity and fear surrounding physical activity due to the pain associated with it. The combination of breathing exercises, mindful movements, and relaxation techniques promotes calming feelings which help to create feelings of trust in one’s abilities again and build self-compassion. Practicing yoga for a herniated disc also helps bring awareness to how different activities affect the body so that people become more in tune with their bodies allowing for easier recovery when pain returns or flares up.

Types of Yoga That Can Help

Yes, yoga can help with a herniated disc. There are certain postures and techniques that are designed to help reduce pain and increase flexibility in the spine, which is especially important for those with herniated discs. Poses like standing forward bends and seated twists help to promote increased spinal rotation and core strength. Postures like cat/cow and Cobra aim to lengthen tight muscles, reduce tension, and strengthen the mid-back as well as torso muscles. A sequence of slowly performed poses, such as downward dog through upward facing dog or knee-to chest stretch, can also be effective in mobilizing the spine without jarring it or causing further damage. Certain breathing techniques may also prove beneficial for relaxation and aiding the healing process; these include Pranayama (breath control) exercises like Ujjayi (ocean breath). Ultimately, talking to an experienced health care provider or a certified yoga instructor can provide guidance on what type of practice will be best suited for your needs.

How Much To Charge For Corporate Yoga Classes

How Often Should You Practice

Yes, yoga can help with a herniated disc if practiced properly and frequently. It is important to understand that each person is different and thus the frequency and intensity of their practice needs to be tailored to their own specific needs. Generally speaking, the optimal combination of frequency and intensity level for all may include practicing yoga at least three to four times per week, with each practice session lasting anywhere from 30 minutes up to one hour or more; depending on the individual’s skill level and physical health. Within these sessions it is essential that both high-intensity poses combined with low-intensity postures are done in order to achieve muscle strengthening and relaxation goals, as well as relieve pain associated with herniated discs. Additionally, proper breathing techniques must be utilized with each posture in order to achieve optimal results which will reduce back pain and ultimately decrease symptoms of a herniated disc.

Alternative Treatment Options

Yoga is a low-impact form of exercise, which means it might be beneficial to those suffering from a herniated disc. It can help improve flexibility, strength, and balance while being gentle on the injured areas. However, yoga is not the only way to treat a herniated disc. There are several alternative treatment options available as well.

Physical therapy is often recommended in conjunction with or in place of yoga for herniated discs. Physical therapists can work with patients to build strength and stability around the affected area in order to reduce pain and promote healing. Medications such as corticosteroids or non-steroidal anti-inflammatory drugs may also be prescribed to relieve pain associated with a herniated disc. In some cases, doctors may recommend A/C injections that decrease inflammation and reduce pain.

Surgery is an option if the herniated disc does not respond to other treatments, however it should always be considered as a last resort after all other options have been exhausted. If you do prefer non-surgical treatments for your herniated disc then alternative therapies such as acupuncture and massage therapy could also be explored. Both these types of treatments can help alleviate pain caused by the disc although their effectiveness varies greatly depending on the individual case.

Mandala Yoga Sequencing

Safety Considerations

When practicing yoga for a herniated disc, it’s important to practice with caution and modify postures as needed or directed by a trained yoga instructor. People should make sure to pay attention to the intensity of their movements and never force themselves. Although moving can help ease discomfort, it should be done slowly and carefully in order to avoid further injury. Maintaining good posture during poses is also essential – the lower back should always stay arched, not overly rounded or hunched – in order to provide spinal support and adequate blood circulation. It is best that people with a herniated disc focus on gentle stretching positions while avoiding deep twists and bends as they can put strain on the spine. Finally, exercises should also include breath awareness which can help improve concentration and focus attention away from any pain felt during practice.


Yes, yoga can help with a herniated disc. It is a natural form of exercise that helps to strengthen and support the abdominal, back, and spine muscles. By practicing specific postures, movements, and breathing exercises regularly, people with a herniated disc can experience relief from pain and reduce inflammation. Furthermore, yoga brings about awareness in how one moves their body throughout everyday activities. This helps them use their musculoskeletal system in a more ergonomic way that prevents further injury or exacerbation of the herniated disc. In conclusion, yoga has many benefits for individuals with a herniated disc as it both relieves the associated pain while promoting healing through strengthening core muscles that better support an injured spine.

Send this to a friend