Yoga exercises for disc herniation have the effect of improving muscle groups, improving posture, reducing tension, and helping the disease quickly heal. So how are these exercises done? Do you need to note anything or not? The following information will help you to solve this problem.
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The effect of yoga exercises on disc herniation
Disc herniation is a common bone and joint disease that can be acquired by anyone, especially the elderly or those who have to do heavy work. This is the condition of the mucous membranes in the disc because of a stimulus that gets out of its normal position in the loop. From there, it compresses the nerve roots, spinal canal and causes pain to the patient.
If this occurs in the cervical spine it is called a cervical disc herniation. If it occurs in the spine, it is called lumbar spinal disc herniation. However, no matter where it occurs, it also causes negative effects on the health of the patient. In particular, the pain that occurs frequently will cause the patient to fear movement.
However, lying or sitting in one place for a long time will cause muscle groups to contract. This interferes with recovery of mobility after pain has been treated.
To overcome this, patients should practice yoga exercises to treat disc herniation. These exercises work to strengthen the muscle groups, improve posture, and reduce muscle tension. Therefore, it is considered as a simple and effective support for the treatment of disc herniation.
9 simple and effective yoga exercises for disc herniation
The effects of the yoga exercises we all know. However, not everyone knows how to do it properly and effectively. If you are still not sure how yoga should treat disc herniation, you can apply the following exercises:
Exercise 1: Locust Pose
- The patient is lying face down on the floor. To avoid discomfort during exercise, you can add a soft pad underneath if necessary.
- Next, stretch the arms and place them along the body.
- Breathing in combination with lifting chest, head, shins, arms up off the floor.
- Arms and legs are kept in a straight position. At the same time relax your fingers and toes, focus on breathing.
- Patient stays in this position for about 5-30 seconds, then lower legs and relax the body.
Yoga practice for disc herniation # 2: Child pose (Child Pose)
- The patient kneels on the floor, knees open and sitting on heels.
- Do a crouch so that the upper body is between your thighs, your head is resting on the floor or a cushion.
- Keep your hands outstretched straight forward, your palms flat on the carpet.
- The patient maintains this position for 1 minute, combined with deep breathing.
Exercise 3: Sitting around (Easy Sitting Twist)
The twisting or swinging posture is a disc herniation exercise that stretches the spine from the cervical vertebra to the back. Since then, overcoming the symptoms of pain in the neck, shoulder and nape area … The steps are as follows:
- Patient is in a sitting position, rotating body, legs crossed, back straight.
- The left hand is on the right knee, the right hand is behind the back on the floor. Right arm and fingers rotate outward.
- Next, the patient breathes, turning the torso and head to the right.
- Hold for about 60 minutes, then do the same for the other side.
- Repeat this pose at least 3 times on each side.
Disc herniation yoga exercise # 4: Cobra Pose (Cobra Pose)
- The patient lies on the floor, hands face down and under shoulders.
- The tips of her toes are straightened out on the floor.
- Roll the navel inward, lifting up the pelvis.
- Hands pressed against the floor, fingers spread.
- Do a shoulder pull back.
- Push the upper body off the floor, while your arms stay straight.
- The toe, hip, and leg parts are always fixed on the floor.
- Tilt your chin and lift your chest up.
- Patient stays in the posture for about 15-30 seconds with normal inhalation and exhalation.
- After the above time, return to the prone position, place your hands next to your head and breathe evenly.
Exercise 6: Bridge Pose
Bridge posture is an exercise affecting the spine, nerves. Therefore, it is effective in relieving pain in the back, neck, and neck. Exercises to cure disc herniation in bridge position are performed as follows:
- The patient lies on his back, knees bent, feet touching the floor. Hold the motion so that the distance between your legs is shoulder-width, your hands are placed along your legs.
- Take a deep breath and lift your hips and stomach as high as possible. The legs are close to the buttocks, the shoulders and the nape of the neck are pressed against the floor.
- Patient remains in motion for about 45-60 seconds, combined with slow and steady breathing.
- Then, slowly lie down, breathing slowly, deeply to relax.
- Repeat this movement about 3-5 times to get the best effect.
Exercise 7: Neck stretching posture
This is an exercise that is applied to patients with cervical herniation. Doing exercises with neck stretching will help relieve the pressure at the location of the cervical disc herniation. Besides, it also prevents muscle stiffness due to the body’s failure to respond to sudden movements.
The patient can apply the exercise in the following way:
- Sit cross-legged, right arm stretched, palms facing the floor but not touching the floor. Left hand next to right head.
- The patient slowly uses the force of his left hand to pull his head toward his left shoulder so that his neck is stretched as much as possible. At the same time, keep the shoulders straight, not tilting to the head.
- Breathe gently and stay in this position for about 10-15 seconds. Then, gently return to the starting position and do the same with the other side.
Exercise 5: Raising Legs and Arms (Bird Dog Pose)
- Patient is leaning on his arms, leaning over his pillow, head raised.
- Left arm raised and stretched forward, lifting and extending right leg back.
- Hold this position for about 5 seconds, while breathing deeply and slowly.
- Returning to the starting position, switch sides to do the same with your left hand and right arm.
- Just repeat this movement about 5 – 10 times on each side.
Yoga exercise for disc herniation number 8: Hand-touching posture
Hand-touch exercises stretch the chest muscles, shoulder muscles and even the vertebrae. Exercises will help train muscles to be elastic, strong, and more flexible at the same time. Here are the steps:
- Patients sit cross-legged, back straight. Hands relax on the lap or floor, breathing gently.
- Adjust your posture so that the knees are slowly stacked. The outer cheeks of the feet touch the floor.
- Raise your left hand to go around your left shoulder, grab your right hand from bottom to back.
- Use the lower right hand to pull the left hand to perform the up and down movement. The effect of this movement is to release and expand the shoulder joint.
- Do this for about 5 breaths, then gently return to the starting position.
- Repeat with the other side.
Exercise number 9: Arc pose
Yoga exercises to cure an arched disc herniation can stretch the spine. Besides, it also helps to expand the chest area completely, so that the lungs also work better. In addition, this exercise also makes the patient spirit more relaxed and comfortable. The steps are as follows:
- Patient lies on his back on the floor, his arms are relaxed along the body, straightening his legs.
- Arms around head, elbows bent, and hands under shoulders. At the same time, bend your knees so that your feet are close to your buttocks. Using your legs and arms as supports, lift your body up to create a curve. The patient maintains a gentle breathing rhythm.
- Then, slowly place your elbows on the floor, hands holding each other so that the fingers are interlaced and placed under the head. During this exercise, attention should be paid to regulating one’s breathing. Place your heels on the floor and stay in this position for 1-2 minutes.
- Feet move toward the head, hands and knees are relaxed. Then lift your head off the floor and slowly return to the starting position.
There are a few things to keep in mind when applying yoga exercises to treat disc herniation
The above exercises to treat disc herniation are simple and easy exercises. However, to bring the best results, in the implementation process, it is necessary to pay attention to the following things:
- Note the combination of breathing and movement to increase the effectiveness of the exercise. Because in yoga exercises, breathing plays a role as the body’s energy exchange mechanism with the outside environment. It has the ability to affect the contraction of the muscles, promoting the body’s metabolism to take place at its best.
- Depending on the location of the herniated disc and the severity of the disease, the patient can choose suitable exercises for themselves. Because there are exercises that are only suitable for certain positions, if the wrong practice will make the disease worse.
- To ensure safety, it is best to tell experts about your medical condition for advice on the most suitable exercises.
- When doing exercises to cure disc herniation, the patient needs to persevere and apply it for a long time. Because they will not bring immediate or quick effect, but it will take a while to see these exercises be effective.
- For those who have never practiced yoga, it is advisable to start with the simple exercises first. These exercises will help loosen joints, the body is also softer and more supple, creating a foundation for performing more complex exercises in the future.
- Although there are good health effects, yoga exercises only play a supporting role in reducing symptoms. It cannot cure the condition completely. Therefore, the patient should see a doctor and adhere to the prescription of treatment from the doctor.
Above are 9 simple, easy-to-do and effective home yoga exercises to treat disc herniation. Therefore, if you are suffering from the pain of the disease, the patient can refer and apply these exercises to help the body feel more comfortable.
