Yoga For Slipped Disc in Lower Back: 7 Poses and Exercises for Pain Relief
Within our spine's sophisticated architecture stands the potential for weakness - intervertebral discs. These shock-absorbing and movement-friendly cushions can sometimes be forced back under the pressures of everyday life. This results in a condition called disc herniation, also known as slipped disc. While most people go to physiotherapists or medication for relief, there's a less common road to wellness - yoga poses!
Ekattva Yogshala believes that yoga transforms everything. And today we're going to share with you 7 specific poses and exercises that will help you get rid of the pain in case you have slipped disc in lower back. But before we discuss those, let's dig deep into the roots to understand what exactly causes this problem and how yoga postures can be a holistic solution.
What Causes Slipped Disc in Lower Back?
There are a plethora of reasons that cause your disc in the lower back to move from its position. Here’s a list of some of the common causes:
Wear and tear due to old age: With age, the discs also dry up and become less elastic. Hence, making them more prone to tears.
Trauma: Injury caused by sudden impact or accident, such as a fall from height or an accident in a car, can result in a slipped disc in the lower back.
Poor postures: When one sits or slouches for hours, it puts undue strain on the spine.
Repetitive stress: Certain jobs or activities where repetitive motions such as bending or lifting can cause disc problems.
Genetic: Some people may have a certain genetic susceptibility to disc degeneration.
Weight gain: Excess pounds increase pressure on the spine. Thus, resulting in a slipped disc.
Smoking: Yes, it’s true! Smoking reduces blood flow to the discs and makes them unable to heal themselves.
How Yoga Can Help You With Slipped Disc in Lower Back?
“With a condition as painful and debilitating as a slipped disc, isn’t it best to lean towards traditional medical treatments like physiotherapy instead of yoga?” Right, you definitely should see a physiotherapist. But while their methods will undoubtedly be effective, yoga offers a complementary approach that can significantly enhance your recovery.
Yoga, with its gentle yet powerful movements, can help alleviate pain, improve flexibility, and strengthen the muscles supporting your spine in the lower back.
Practicing yoga poses regularly can:
Reduce inflammation: The gentle yoga postures can reduce inflammation around the affected site.
Flexibility: Yoga can increase the flexibility of your spine, making it stronger.
Core strengthening: Core muscles are crucial in providing better support to your spine. Yoga poses for slipped discs in the lower back help strengthen the core.
Reduce tension: The stress that causes pain can be alleviated by the calming effects of this ancient practice.
Posture improvement: Proper posture is a very important aspect of good spinal health. Yoga can help you improve it, maintain lower back comfort, and ease and eliminate strain.
We bet you are now convinced just how amazing yoga can be for managing a slipped disc in the lower back. This naturally leads one to ask, “What poses should I be doing to alleviate this pain?”
Fear not, we've got you covered! In the next section, let's dive into a curated list of asanas to practice in 2025.
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What are the Best Yoga Postures for Slipped Discs in the Lower Back?
Here are some yoga poses for relief, flexibility restoration, and strengthening your lower back. Each asana has its unique benefits in dealing with the discomfort of a slipped disc:
1 Cat-cow stretch
Also called Marjaryasana-Bitilasana, cat-cow stretch is a very soft, flowing sequence that stretches and strengthens your spine. It relieves tension and improves flexibility. Many yogis also practice cat-cow stretch yoga pose to calm down their minds or to start well for intense yoga sessions.
How to do
Start on all fours, with wrists under shoulders, and knees under hips.
Breathe in. Cow pose is when you lower your belly towards the mat by lifting your head and extending back.
Exhale and round your back, bringing your chin to your chest. Draw your belly in so that your belly button reaches towards your spine. That's the cat flow!
Flow between these movements with your breath for 5 - 8 rounds.
Feel the tension at ease with each cycle. Your spine will regain its flexibility and strength in the lower back.:
2 Sphinx pose
A pose that feels like a warm embrace for your lower back, sphinx pose gently strengthens and stretches your spine. It encourages proper spinal alignment, improves circulation, and reduces lower back compression. It’s especially useful for slipped disc recovery as it’s low-impact yet effective.
How to perform
First, you need to lie on your stomach with your legs extended, and your toes pointing backward.
Now place your forearms on the mat. Align elbows under shoulders and palms flat.
Inhale and lift your chest slightly, letting your lower body rest.
Hold for 20 - 30 seconds. Breathe regularly and then slowly lower down.
With regular practice of the pose, healing will be experienced in the pain area.
3 Child's pose
Child pose, also known as Balasana in Sanskrit, is an abode for your lower back. It gives deep relaxation while gently stretching your back and hips. This relaxive pose can release lower back tension, allows blood flow, and even offers you relief from disc pain. It also serves as a resting position during your practice.
How to do:
First, we have to go into a kneeling position. Join big toes together. Keep knees slightly apart to come into this seated forward position. Bend with your arms extended forward in front of you with the torso lowered downwards toward the mat.
Bring your forehead to the mat. Now breathe.
Hold the position for 30–60 seconds. Then allow your body to be fully relaxed.
4 Cobra pose
One of the best poses to deal with a slipped disc in the lower back! Also popular by the name Bhujangasana, cobra pose is a refreshing stretch that stimulates the lumbar and enhances flexibility in the spinal column. Not only does this asana reduce rigidity but also helps improve posture.
How to do
Lie flat on your stomach with legs extended. Make sure the top of your feet are resting on the mat.
Place your hands beneath your shoulders, keeping your elbows close to your body.
Inhale and lift your chest. Gently press into your palms and keep your pelvis grounded.
Hold for 15–30 seconds while breathing evenly. Then slowly lower back down. You will feel a stretch in your lower back. Gently release the pose with each breath.
5 Bridge pose
Another active pose that strengthens your back muscles and stretches your spine, eliminating the slipped disc problem and bringing you back in shape. The bridge pose provides spinal stability. It works your glutes and calms the body.
How to perform
To perform this asana, simply lie on your back with your knees bent. Make sure your feet lie flat on the mat and your arms are resting by your sides.
Press your feet into the mat and lift your hips toward the ceiling. Then engage your core and glutes.
Hold the pose for 20–30 seconds all while keeping your chin slightly tucked.
Slowly lower your hips back down and repeat for 3 - 4 rounds.
Note: Don’t haste the process. Perform it slowly if you truly want to strengthen your lower back while enhancing flexibility and reducing pain.
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6 Reclined spinal twist
Our list of best yoga asanas for slipped disc in lower back will be incomplete without discussing the reclined spinal twist. As the name itself suggests, it involves gently stretching the lower back, releasing tension, and improving spinal mobility. It is an amazing yoga pose to promote circulation in the lower back.
Promote relaxation and healing by practicing it regularly at home!
How to do
Rest on your back and stretch your arms out to the sides into a T-formation.
Now bend your knees and bring them toward your chest.
Slowly lower both your knees toward one side, grounded in your shoulders.
Hold for 20–30 seconds, breathing deeply; then turn to the other side.
Yoga for Slipped Disc in Lower Back: Final Words
Above are some yoga poses for slipped discs in the lower back. Remember not to hurry while performing these poses. Rather, engage them slowly. Focus on controlled movements and at each step, heed to the body. Stop immediately if you feel discomfort or pain and approach the expert.
Keep in mind: Yoga is a healing and balancing journey, not a racing endeavor.
For maximum benefits, practice in the hands of an experienced yoga teacher who will ensure you are performing all poses correctly. We strongly recommend being part of Ekattva Yogshala’s online yoga retreat. Our program is broadcast live from Rishikesh, the capital of the yoga world.
You will get attention as well as a serene environment to heal and grow. Now discover this transformative journey and give your body the care it deserves! Contact us at info@spiritualpunditz.com in case of queries.
Also read:
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Most common yoga injuries and how to avoid them
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