Yoga and Spinal Disk Injuries
Spinal disk injuries mostly happen in the neck and low back and are incredibly common. In fact, most people over 30 are walking around with tiny disk bulges and don’t even know it. Let’s face it- the human spine, in addition to being ingeniously engineered, is also vulnerable like the rest of the body. And, also like the rest of the body, it doesn’t last forever. But having a spinal disk injury, though painful, doesn’t have to mean the end of a healthy, active lifestyle. And if you’ve got a lifestyle that isn’t healthy and active, then perhaps your disk injury is a nudge from some unseen force that wants to see you thrive.
Whether your disks are herniated or bulging, and whether it happened due to physical trauma or more long-term effects (think posture, ergonomics, and instability), there’s a lot you can do to improve your long-term outcome. That’s right, you have the power to improve your pain and prevent future disk injuries. In fact, you’re the only one who can do this.
Lots of doctors will recommend yoga classes to their patients suffering with back pain. But all yoga classes are not the same, and if you’ve got a spinal disk injury it’s important to be aware of specific guidelines to support your wellness. This is where we cross over into the territory of Yoga Therapy. Certified Yoga Therapists (C-IAYT) are trained to work with spinal injuries, keeping you safe in your yoga practice and tailoring specific practices to meet your individual needs. For tips on doing yoga with a spinal injury, watch this video.
Twisting is Good for You, Right?
In general, the answer to this question is yes. Spinal rotation is great for releasing tension and improving symmetry in the spine. It can provide relief from back pain, and spinal rotations under a small amount of pressure can stimulate your bones to improve mineral density. But you should avoid applying too much torque to your spine in rotation (don’t crank yourself deeper into the twist). If you have a spinal injury, including a disk bulge/herniation or stenosis, you’ll want to avoid twisting the section of the spine that’s affected. It becomes important to train your body to stay mobile in the parts that are not injured. Twisting the spine in the injured spot can make the injuries worse and increase your pain. Use twists that emphasize other parts of your spine, like the side lying twist in this video.
What are Forward Bends? Can I use them to stretch my back?
Forward bends (spinal flexion) are great for stretching out your back, and they feel good. They’re also effective for reducing back pain in some cases. But not all forward bends are the same, and it’s important to know what’s safe when you have a spinal injury.
Have you heard of the C-shaped spine? Basically, it’s the shape your spine takes when you sit too long and your lumbar spine collapses out behind you. This pushes your disks to the back. Sometimes the pressure is so much that the disk will bulge into the spinal canal, or even rupture and squirt its inner contents like a jelly doughnut. That’s a herniation, and it’s very painful. If you have a bulging disc, herniation, osteoporosis, or certain types of stenosis, it’s a good idea to train yourself starting right now to never let your spine go into that position, because it could make your condition worse. Use a lumbar support when you sit in a chair or car. Adjust your seat height and angle so that your hips can rest at a more open angle. This makes it easier to keep a neutral spine. In a yoga class (or whenever you lay on your back), it may be necessary to put a thin support like a folded towel under your low back. This helps when even the slightest spinal flexion is painful. When you’re stretching, avoid seated forward bends or any forward bending that you can’t do while keeping your back straight. You can always bend your knees to make forward bending safer and easier. Try some of the forward bends in this video.
Traction is your friend.
Whatever condition your spine is in, you’ll most likely benefit from gentle spinal traction. Traction is the action of pulling the bones away from each other, creating more space in the joints. Spinal traction can reduce your back pain symptoms, especially nerve-related ones. Complete inversion can be uncomfortable and too aggressive, though, so before you go looking for a way to hang upside down, check out this video with a few techniques for tractioning yourself easily (and cheaply). You don’t have to go upside down to traction your spine and you don’t have to spend a ton of money, either.
Coming in 2025…
My online class, Somatic Yoga Evolution, will be available in 2025. I’ve been pouring my love into this class for a long time, and I’m so happy I will soon be able to share it with you. In Somatic Yoga Evolution you will:
Learn how your nervous system works, and why your reactions are not your fault!
Finally feel comfortable being present in your own body.
Use multiple techniques to regulate your nervous system.
Release stored emotions.
Customize your somatic yoga practice to fit your needs.
Free access to the course for one year.
