10 Poses To Relieve Back Pain

Yoga poses like Cow And Cat, locust, cobra, downward dog, and triangle pose help to relieve in Herniated Disc. Yoga involves slow, controlled motions incorporating moderate stretching and strengthening positions that improve excellent posture and core strength.

These movements and poses are called asanas. It is an effective therapy for lower back discomfort brought on by a herniated disc, and it may also assist in preventing more harm.

If you have a herniated disc, listen to your body during yoga. And this article describes yoga for herniated disc. The pose that will comfort you with a herniated disc.

Can Yoga Help A Herniated Disc?

Yoga involves slow, controlled motions incorporating moderate stretching and strengthening positions that improve excellent posture and core strength. These movements and poses are called asanas. It is an effective therapy for lower back discomfort brought on by a herniated disc, and it may also assist in preventing more harm.

yoga for herniated disc

Recommended Yoga Poses

LocustWide child’s poses
Downward DogOne knee to chest
Triangle Poseplow
Cow And Catbridge

Cow And Cat

Spinal fluid is encouraged to flow freely around the spinal cord while practicing yoga’s Cat and Cow position, which expands the spine. It is the correct way to do the yoga pose:

  • Lie on your back on your yoga mat and begin by bending your knees.
  • Keep your elbows beneath your shoulders and your knees bent.
  • Inhale, lower your stomach to the ground while raising your tailbone toward the ceiling while keeping your gaze up. You’ve entered the Cow position.
  • It’s time to take a deep exhalation and bring the navel to one side of your spine.
  • To get the most benefit from this exercise, gradually increase your strength so you can repeat it numerous times.


Strengthening your lower back and expanding your chest are the goals of the Locust position. To get the most out of this exercise, do the back extension slowly and carefully.

  • Place your hands at your sides with your palms facing up while lying on your stomach.
  • Lift your chin off the mat and exhale. Rid yourself of the earth by lifting your arms, chest, and legs.
  • Keep your feet together, your legs straight, and your hands barely a few inches off the ground while doing this exercise.
  • Try raising one leg off the mat while keeping your other leg on it if this position is too tough for you. Repeat the exercise with the other leg.
  • For a few deep breaths, stay in this yoga stance.


Bhujangasana, or Cobra position, is very similar to the Locust pose in that it requires a lot of concentration. However, your hands and feet remain firmly planted on the ground in this position.

  • Place your hands on each side of your chest, flat on the mat, while lying on your stomach.
  • Press your toes against the mat with your toes together. Squeeze your shoulder blades together and tuck your elbows toward your chest like a fist.
  • Take a deep breath, and exhale by pushing off with your hands and lifting your chest.
  • Allow plenty of space between your ears and shoulders by keeping your shoulders relaxed.
  • As you practice Cobra, don’t raise your chest too high off the mat. As you acquire strength and flexibility, gradually increase the distance.

Downward Dog

This common yoga asana facilitates spinal decompression. Strengthens the upper body and stretches the hamstrings with this exercise. It is how you execute the downward dog correctly:

  • Place your hands on each side of you with your palms flat on the mat, halfway down your chest, while resting face down on the mat.
  • Push yourself up onto your hands and feet without moving them.
  • Tuck your toes beneath your feet and lift your hips to the ceiling to enter a downward dog.
  • Allow the heels to fall to the mat as you straighten your knees gradually. Remember that most yogis cannot place their heels flat on their mat while practicing.
  • You should spread your fingers and keep your elbows straight.
  • Lower your knees to the mat to get out of the posture.
  • Slowly inhale and exhale while you hold this position. To get a more intense stretch, raise your hips to the ceiling.

Yoga Before Or After A Workout? Things You Need To Know!

Triangle Pose

The back and legs are stretched and strengthened in Trikonasana, also known as Triangle Pose. To discover more about it, continue reading:

  • Your feet should be broader than your hips.
  • To do this, extend your arms straight out in front of you, elbows firmly bent.
  • To face the front of your mat, turn your front foot 90 degrees in the opposite direction of your back foot. Turn your rear foot slightly to the right.
  • Put your hand on your front foot as you lean over it. If you are unable to reach your foot, use a yoga block.
  • Focus on the ceiling while keeping your arms straight.
  • The beginning posture may be reached after taking a few deep breaths.
  • Wrist weights may be used to enhance the strength of this yoga pose.

Things To Consider With Your Yoga Practice If You Have A Lumbar Disc Herniation, Bulge, Or Inflammation:

Even though pain and discomfort are urgent signals from the body, it is important to realize that pain is not always felt when an injury occurs. The severity of an injury is not usually determined by how much pain the patient experiences. The one-size-fits-all approach I’m advocating here isn’t what I’m claiming. When it comes to your own body, your injuries, and yoga practice, only you have the last say.

yoga for herniated disc

1. Avoid postures that cause discomfort. Acute or chronic pain may last from a few minutes to many days. The discomfort experienced during therapeutic movement may be misinterpreted as pain. This investigation aids your understanding of your physical self.

2. Avoid lumbar postures that are rounded. There is pressure on the spinal canal because of the bulging. The anterior and posterior vertebral boundaries would be closer if the spine were rounded forward. When you bite into a s’more, the two graham crackers press together while the marshmallow squishes back. This movement pushes the disc material into the spinal canal, making the situation worse. Forward folding with bowed knees should be avoided if at all possible.

Preventing flexion of the spine by bending the knees helps alleviate back pain (posterior chain). Placing two large blocks in front of the mat has been beneficial for children with this condition. Avoid the front fold and keep your fingertips on the blocks when doing a Halfway Lift. Keep your knees bent to release your posterior chain. The halfway lift also folds inwards. It may be too much for you, depending on the severity of your injuries. Keep your Mountain or Chair upright throughout the half-lift and forward fold.

3. The spine needs to be lengthened. In and out of the mat, adopt a mountainous posture. Your spine will be wired naturally by doing this. Expansion of space between vertebrae and discs and stretching and strengthening of spinal muscles will be achieved. To restore the curvature of the spine, elongating the spine is not designed to diminish it.

4. Strengthen your core without doing sit-ups or crunches. However, effective and balanced trunk stabilization must be repaired for this condition. When sitting, avoid leaning on the back of the chair. Please, no slouching! To prevent your spine from overextending, ensure your front ribs aren’t blowing forward while you sit tall.

Activate the muscles that have been stimulated and raised. In your mind’s eye, picture a wire running from your skull down to your lower back. Gradually increase the timer from 3 minutes. Take a few deep, steady breaths here. Foundations for recovery may be built on this basis.

5. Gradually increase the number of spinal extension/backbend positions you practice. It’s like sucking up on a piece of a marshmallow and sucking it toward your spinal cord. Spinal extension is characterized by a squishing away of the disc from the spine. 

More Poses That Might Help To Get Rid of Herniated Disc

  • Wide child’s poses
  • Bird-dog
  • One knee to chest
  • plow
  • bridge
yoga poses for herniated disc

The Bottom Line

Yoga may alleviate back discomfort and enhance general wellness. Yoga stretches, strengthens and increases body awareness. A herniated disc is a severe ailment; therefore, execute each position with a certified yoga teacher and doctor’s approval. I hope you find how yoga may relieve herniated disc pain and which positions are best from above.

Learn About Another Yoga pose: A Beginner’s Guide To Ashtanga Vinyasa Yoga

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