Today's Daily Tip

Sock Hop

Beginners often wonder why they have to take off their shoes and socks to expose their bare feet when they do ... (continued)

Multimedia

Video Channel: Practice

The Yoga Practice Show

Jason Crandell:  the Yoga Practice show Practice with YJ Faculty Teacher Jason Crandell.

Watch Video



Print Print Email Email Comment Comment Add to Favorites
Log in to save to My Yoga Journal!
Add to Favorites
Bookmark Bookmark

Yoga With a Herniated Disk

I am a 31-year-old male with a herniated disk in my upper back at T3-4 and in my lower back at S5. Which asanas would create space at these levels and re-nourish the disks?

By Roger Cole

—Randy Jellen, Lisle, Illinois

Roger Cole's reply:

First of all, your yoga program should be tailored to your individual needs by an experienced teacher; some postures that are wonderful for one person may bad for another. That said, most of the postures you practice should probably be modified with props—your teacher can show you how to use blankets, blocks, bolsters, straps, and other props to put gentle traction on your spine.

Here is some general advice for protecting your back after disk injury:

  • While your back pain persists, do not bend forward past 90 degrees with straight knees.
  • Avoid all seated forward bends.
  • Avoid rounding your back.
  • If a pose causes any pain, tingling, or numbness, stop immediately.

Bear these cautions in mind as you practice this list of asanas that many people with disk problems find helpful. They may be practiced in the order presented, but it is not essential. You can start out with just one or two postures, then gradually add more over several days or weeks. You can consult B.K.S. Iyengar's book Yoga: The Path to Holistic Health (London: Dorling Kindersley, 2001) for photos and detailed descriptions of many of the poses.

Editor's Note: Please be aware that by clicking on the links below, you will not find the fully modified versions of the poses described. They are simply to be used as a guideline. To correctly modify the poses for disk problems, be sure to follow the detailed instructions described in this article.

Roger Cole, Ph.D., is a certified Iyengar Yoga teacher and a research scientist specializing in the physiology of relaxation, sleep, and biological rhythms. He trains yoga teachers and students in the anatomy, physiology, and practice of asana and pranayama. He is based at North County Yoga Center in Solana Beach, California, and teaches workshops worldwide.
Print Print Email Email Comment Comment Add to Favorites
Log in to save to My Yoga Journal!
Add to Favorites
Bookmark Bookmark

Subscribe to Yoga Journal Magazine

Reader Comments

robin

I have the L4 nerve root pinched. Please help me with what I can do in yoga, thank you

Mathews

I am a 26 year old male.My problem is neckmpain.It is in the beginning stage of spondylitis.What are the asanas should i practice to control it?

Add a Comment »

Your Name:

Comment:

See All Expert Q&A Articles »

Join Yoga Journal's Benefits Plus

Liability insurance and benefits to support teachers and studios.

Learn More »

Enter to Win Great Prizes!

Enter to Win Great Prizes! Enter to Win Great Prizes! Prizes include a Yoga Journal conference pass, yoga mats, clothes, books, jewelry, energy bars, Yoga Journal DVDs, and more...

Enter Now »
Full Name:
Address 1:
Address 2:
City:
State:
Zip Code:
Email (req):

If I like it and decide to continue, I'll pay just $16.95, and receive a full one-year subscription (9 issues in all), a 62% savings off the newsstand price!

Offer valid in US only.
Canadian subscriptions | International subscriptions

Your subscription includes
2 FREE GIFTS:

Yoga to the Rescue:
Poses for Stress

The next time you find your nerves frazzled, use this rejuvenating flow sequence to relieve the effects of stress.

Yoga to the Rescue:
Poses for a Headache

Got a pounding headache? This sequence of supported poses can send it packing.