Managing Slip Disc Pain: Yoga Poses for a Stronger Back

Slip disc patients should do yoga asanas under the guidance of an experienced teacher. Here are some asanas that are useful for slip disc patients. You can start from the first step and slowly go to the third step. If you are not able to go from the first step to the second step, then do not do it at all. The yoga steps related to slip disc are as follows -

First step of yogasana for slip disc

Makarasana -
First of all, lie down on your stomach. Now rest your elbows on the ground and put your palms on your chin and close your eyes. Keep your toes on the ground and breathe normally. Do this asana for 2 to 5 minutes. 

Jyestikasana –
First of all, lie down on your stomach. Now lift your neck a little and look towards the ground. To relax your neck, you can rest your forehead on your towel or a blanket. Place both your hands behind your ears and breathe normally. Do this asana for 2 to 5 minutes.

Adarvasana –
First of all, lie down on your stomach. Now keep both your hands straight in front and keep your head resting towards the ground. Keep your legs straight and keep breathing normally. Do this asana for 2 to 5 minutes.

Savasana –
First of all, lie down on your back. Now keep both your hands on the side. Keep in mind that the palms of your hands should be facing upwards. Leave the legs in a very comfortable position. Now take a deep breath and exhale. You can do this asana for 5 to 30 minutes.

(Read more - Home Care Tips for a Slipped Disc)

Second step of yogasana for slipped disc

Bhujangasana -
First of all lie down on your stomach. Keep both hands on your side. Now put weight on your hands and slowly raise your chest. Slowly bend your back a little backwards and the neck should remain straight in front of you. Breathe normally. Do this asana according to your capacity. 

Ardha-Shalabhasana -
First of all lie down on your stomach. Keep both hands on your side. Rest your head on the ground and slowly lift the right leg upwards. Now bring the right leg down and then take the left leg upwards. Do this process 4-5 times, then you can also increase it according to your capacity. 

Chakrasana -
First of all lie down on your stomach. And keep your hands on the side. Now bring both your legs near the hips. Now bend the hands and bring them near the ears and put all the weight on the hands and lift the body upwards. Keep in mind that you should bend the back as much as you can. Do this asana according to your ability. 

Marjari Asana -
First of all sit down by bending the knees. Now rest both the hands on the ground. Then bend the neck downwards and keep the back upwards. After this bring the neck upwards and bend the back towards the ground. Do this process 3-4 times according to your ability. 

(Read more - Benefits and Risks of Slipped Disc Injections)

Third step of yogasana for slipped disc​

Shalabhasana -
First of all lie down on your stomach. Keep both the hands on your side. Rest your head on the ground and slowly raise both legs according to your capacity. After lifting, stay in this position for some time and keep breathing normally. Do this asana according to your capacity.

Dhanurasana –
First of all, lie down on your stomach and keep both hands on your side. Now lift both legs and try to hold the toes of the feet with both hands. Then raise the chest as per your capacity. You can do this asana for 2 to 5 minutes or according to your capacity. 

Ushtrasana –
First of all, sit down by bending your knees. Now get up a little and slowly turn backwards and try to touch the heels of the feet with both your hands. You can do this asana from 30 seconds to 3 minutes.

(Read more – How to sleep with slipped disc)