How to practise Yoga when you have a disc bulge or herniation in your lumbar spine
Disc bulges or herniations are a very common type of back injury. If you have one you need to make sure you modify your Yoga practice so you don’t aggravate it further.
POSSIBLE SYMPTOMS OF A DISC BULGE/HERNIATION IN YOUR LUMBAR SPINE
sciatica
referred pain in your buttock or leg
numbness, tingling in the buttock, leg or foot
muscle weakness in the legs
lower back pain or spasm (not always present)
pain that increases with movement
pain that increases after prolonged sitting, driving or slouching
symptoms are usually on one side only
These symptoms could also be from other causes. The following guidelines are for disc bulges/herniations only.
WHICH YOGA POSTURES SHOULD YOU AVOID IF YOU KNOW YOU HAVE A DISC INJURY?
This is a very general set of guidelines. Discs can move in various directions and so this may not apply to everyone.
For a period of time (until your symptoms are completely gone) it is best to avoid:
postures where the spine is in flexion such as forward bends (standing and seated)
side bends which stretch the spine on the sore side (if you have symptoms in your right buttock or leg don’t lengthen the right side of your waist)
rotation may also be an issue for some people
abdominal postures where your belly is facing upwards (plank is okay)
Below are examples of the types of postures you should avoid while you have symptoms:
Avoid spinal flexion
Avoid spinal flexion - seated forward bends are the worst for this type of injury
Avoid lateral flexion (sidebending)
Avoid spinal rotation - especially closed twists
Avoid abdominal postures that load the injured disc
Avoid abdominal postures that load the injured disc
Aaaahhhhh!!!!
WHAT YOU DO IN YOUR DAILY LIFE IS JUST AS IMPORTANT
You need to make sure you:
don’t slouch or hunch
support your lower back when you are driving
take regular breaks when you need to sit for extended periods
remain physically active but avoid activities where the spine is rounding
If you have to sit all day at work, go for a walk at lunchtime and when you get home. Sitting is very aggravating for disc injuries, so limit it or break it up as much as you can.
WHICH POSTURES ARE OKAY TO PRACTISE?
You need to practice postures that are going to help you recover - ones that will strengthen your intrinsic spinal muscles and not load the injured disc.
Gentle spinal extension to help move the disc back into place
Gentle spinal extension to strengthen the spinal muscles - don’t use your arms/hands to press up
Postures to stabilise the spine
Postures to stabilise and create strength
Postures to strengthen the spinal muscles
Recovering from a disc injury is as much about avoiding aggravating activities, as it is about doing the right poses. I have met so many yoga practitioners who were not aware that they were aggravating their injuries by their Yoga practice. This type of injury can resolve in 6 - 12 weeks with the right approach (unless it is very severe). But I have met people whose injuries have stayed with them for years. If you wake up the next day after practice with a sore back then you probably need to modify your practice. The right practice will either make you feel better, or at the least not make you feel worse.
Once you are feeling significantly better (no symptoms) you can start to gradually reintroduce the movements you have been avoiding.
This article offers a set of guidelines, but each individual will vary in how they feel and the path of their recovery. If you really pay attention to how your body is feeling, you will know whether your practice is helping you or not. Seek the guidance of an experienced, qualified professional to help you with your recovery.
written by Jean Campbell
Interested in learning more about how anatomy relates to yoga practice?
Have a look at my Online Dynamic Yoga Anatomy Course.