Yoga lumbar disc herniation, lumbar disc herniation can you do yoga? Does it matter?

1. Can prolapse of lumbar intervertebral disc do yoga? Does it matter?
2. Will yoga lead to lumbar disc herniation?
3. For people with prolapse of lumbar intervertebral disc, which poses are suitable for yoga?

Can prolapse of lumbar intervertebral disc do yoga? Does it matter?

Yoga can be practiced, but you should tell your instructor in advance that you have a herniated disc! Yoga is mainly to exercise the softness of the whole body and the extensibility of muscles! If you want to improve the pain and pain caused by disc herniation, you are advised to practice Pilates! Pilates pays attention to the body's ability to raise money, and flexibility! It can train the flexibility of the spine.

If you have been to the hospital for a checkup and the doctor says it can be relieved by some exercise, then yoga is the best way to relieve it. Yoga poses that can improve the prominence of the lumbar disc: squatting, locusts, cats, etc.

In the process of practice, you should always pay attention to the changes in strength and lumbar vertebrae, and don't be too reluctant. So far, this is the performance of being responsible for yourself. It is best to find a private yoga teacher to carry out yoga under the teacher's care, and the choice of cushions must be suitable for their own use of the mat. IKU professional yoga mat is designed according to the yoga characteristics of the practitioner. Can bring the greatest protection to the practitioners!

Thank you for inviting me.

Lumbar disc herniation in the onset period do not practice, this period of time is in need of maintenance. Some yoga poses can be practiced appropriately and selectively after treatment. Yoga practice is still helpful to the treatment of lumbar disc herniation, but the practice must not be overexert, moderate, do not pursue difficulty.

There is a 20-year-old programmer friend, unbearable low back pain every day, did not expect to go to the hospital to check, it is lumbar disc herniation, oh my god, can not believe their own eyes.

In fact, in modern society, shoulder and neck, lumbar spondylosis and other common occupational diseases with the characteristics of the times, not only occur in the IT industry, information age, most of the work needs to be completed in front of the computer, these diseases have become characteristic diseases of our generation.

Lumbar disc herniation is a common disease of low back pain, which often occurs in young adults aged 20 to 50 years old. it is mainly caused by a series of symptoms caused by intervertebral disc strain and degeneration, rupture of annulus fibrosus or prolapse of nucleus pulposus, stimulation or compression of spinal nerve and spinal cord.

For most of us, the problem of the lumbar spine has not reached the level of disease. But before lumbar disease, what we need to do is to actively prevent lumbar disease and relieve lumbar discomfort.

Today, the girl introduces these three yoga poses to the gamers. Keep practicing so that your waist will not be bothered by the lumbar process:

1. Camel style

First kneel on the yoga mat with the instep against the mat and put your hands on your hips.

Now, start stretching your spine, slowly bending back, and putting your hands on your heels.

Stretch your neck and bend your head back

Next, slide your hands on the soles of your feet and hold this position for a few seconds.

two。 Grasshopper type

This posture can stimulate blood circulation and improve the flexibility of the body.

Put the yoga mat on the floor and get your body on it.

Stretch your arms against your body. Forehead and cheeks can rest on the floor.

As you inhale, lift your chest, head, legs and arms, in the process. Make sure your legs are straight and your arms are flat on your sides

Next, keep your toes and fingers straight, inhale intently, and hold this position for a few seconds.

3. Cobra style

This exercise strengthens the muscles in the front of your shoulders, arms and torso.

Lie on the floor, palms down, keep your shoulders level, and the instep of your feet need to be flat on the floor.

Then use the abdominal strength to lift the abdominal muscles, navel and pelvis upward.

Now, put your palms and fingers on the floor and spread your shoulders back.

Then keep your arms straight and hold your upper body up. Your feet, hips and legs need to be firmly on the floor.

Keep your head up and your chest out and hold this position for a few seconds.

These backward-bending yoga postures help strengthen the posterior ligaments and muscles where your intervertebral disc is damaged, and practicing them regularly can make your spine healthier.

Life can be "prominent", lumbar vertebrae or not "protruding" is good!

Thank you for inviting me. From the yoga point of view, it is possible to do yoga, just to do very targeted asana, with breathing and chanting, to maintain peace of mind, good living habits. Try to avoid sitting for a long time and standing more. Of course, the lumbar disc herniation do not take a big class, take an one-on-one class, under the guidance of the yoga teacher, safe and effective asana.

I hope it works for you. Good health!

Thank you for the invitation!

First: we should first understand what is lumbar intervertebral disc herniation, lumbar intervertebral disc fiber rupture leads to spinal cord herniation from the ruptured spinal cord, compression of adjacent nerve roots leads to lower limb numbness and weakness, walking feet are sore and foot sinking. the disease of lumbar pain is lumbar disc herniation. There are several reasons to induce lumbar disc herniation, such as long-term high-intensity physical fatigue, sedentary, standing, bad living habits, congenital spinal canal stenosis and so on!

Second: with regard to yoga, what modern people call yoga is mainly a series of methods of self-cultivation and mental cultivation. Long-term practice of yoga can maintain the state of the major systems in the body, but also can adjust the physiological function to achieve the role of physical fitness, in order to be effective, we need to adhere to the practice for a long time.

Third: patients with lumbar disc herniation are advised not to practice yoga blindly, because practicing yoga may lead to aggravation and recurrence of lumbar disc herniation symptoms, and low back stretching exercises should be carried out appropriately under the guidance of doctors. the commonly used rehabilitation training methods are bridge and Xiao Yanfei, but also a light diet.

Fourth: there are acute and chronic lumbar disc herniation, acute to the hospital in time for treatment! Acute and chronic people usually need more exercise, sleep and rest, don't bend over too quickly and lift heavy objects too hard, usually pay attention to protect the waist, wear waist protection, sleep on hard beds, and so on!

Will yoga lead to lumbar disc herniation?

In my class tonight, there are only ten people in class, and three members have protruding lumbar discs. If the yoga moves are right, you can still practice. Yoga itself can correct the forward tilt of the pelvis, and if the pelvis wants to stabilize the lumbar vertebrae, it is actually very difficult. It is actually very difficult for you to look at the understanding ability of the individual's body. No matter how good the theory is, it is useless to feel it.

If the lumbar disc herniation, how to practice or can practice yoga, this must first see a doctor, first listen to the doctor's advice, the doctor will tell you the degree of lumbar disc herniation, is mild or serious.

If it is more serious, the doctor does not recommend practice, then do not practice.

If it's mild and the doctor advises you to practice yoga to help you recover, you can practice it.

Of course, we need to know clearly the curvature of the lumbar vertebrae. Where is the lumbar disc herniation? Then we will have targeted physiotherapy, relief and recovery when we practice yoga.

Patients with prolapse of lumbar intervertebral disc should pay attention to 👇👇

1, do not cross your legs; 2, do not sit too long, stand for a long time to maintain a posture; 3, do not rely on the back when sitting on the sofa and boss's chair, do not lean on the head of the bed to play with mobile phone reading; 4, do not sleep in the soft bed; 5, pay attention to the waist to keep warm; 6, do not bend over for too long and bend sharply; 7, do not lift heavy objects.

We usually pay more attention to this kind of situation as soon as possible to protect.

If the asana is not correct, or some asanas, it is entirely possible to cause protruding of the lumbar disc. For example, practice bending over to press your legs. Of course, more yoga movements can relieve the protruding of the lumbar disc, such as the camel style of Xiao Feiyan. To put it simply, bending over may cause protrusion of the lumbar disc. Want to alleviate lumbar disc protrusion, you can understand the following method of sleeping, pay attention to lying on your back in the Hall of Peace is not the same, lying on your back when you put a small pillow under the waist. It is very good to prevent and alleviate lumbar disc herniation, please refer to it.

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For people with prolapse of lumbar intervertebral disc, which poses are suitable for yoga?

My lumbar spine is so serious that sometimes I can't walk. Later, I talked to my teacher in yoga class about this problem. The teacher asked me to recommend these three asanas, and they were particularly effective in the treatment of lumbar spine problems.

After practicing for more than a month, I felt pain in my lumbar vertebrae only on rainy days. After I continued to practice for about a month, I seldom felt pain in my lumbar vertebrae.

I also recommended several of my friends to practice, and their lumbar vertebrae improved to a certain extent after practice.

During the 30-day yoga video broadcast of learning yoga from the master brother, we will gradually challenge the more advanced asana from the most basic yoga asana. You are welcome to follow the private message to get the participation method.

Prolapse of lumbar intervertebral disc-how to practice yoga?

Prolapse of lumbar intervertebral disc is a problem faced by many people now, mainly due to the deformation and compression of the spine caused by sitting for a long time.

We can vividly use the above picture to express how the lumbar intervertebral disc is protruding. When the upper and lower vertebrae are squeezed, the ligaments at the back of the spine lose their protective effect, causing them to protrude outward and squeeze to the lateral nerves, causing a series of problems.

Well, in our daily life, do we often have this form of work or practice? in the office, driving and other places, we often make the lumbar vertebrae protruding backwards, even if there is no problem, when one day, the lumbar intervertebral disc is protruded, and it can only be relieved, and there is no way to go back.

Yoga plays a very good role in alleviating lumbar disc herniation, but incorrect yoga practice methods will also deepen lumbar disc herniation, so we must not practice yoga blindly. Only by knowing how to alleviate and the truth can it be beneficial to your health.

Let's take a look at the principles of a few exercises.

Yoga pre-flexion practice should try to maintain the curvature of the lumbar spine, not desperately forward, head touching calf is not the goal, suitable for lumbar disc herniation practice method is the key, the depth of flexion is not too deep, the core of waist and abdomen should be protected by strength.

The practice of backbending can only be practiced on the basis of sufficient space in the lumbar spine, because the space of the spinal canal of people with lumbar disc herniation will be reduced, and the depth of the posterior bend will further compress and squeeze the space of the spinal canal, which may cause more pressure on the nerves, so the posterior bending should be cautious in depth, slight backbending can be combined with the feelings of the body at the moment.

Proper spinal torsion exercises can be very flexible around the spine of the muscle group, the lumbar vertebrae side of the blood circulation has a good supervision.

The most important thing is to strengthen the strength training of the core of the waist and abdomen, which will have a good protective effect on the entire spine, stabilize the pressure in the abdominal cavity, stabilize the spine, and some symptoms will disappear.

There are tens of millions of yoga asanas, we must have a good grasp of their own physical conditions, do not blindly challenge advanced asanas, for those who are new to yoga or those who are strange, we can start with the basic yoga asanas. Sometimes we don't overemphasize which asanas are good for this symptom. In fact, one asana is related to the activities of the whole body, and different people can do the same yoga asana differently.

I hope everyone can find their own health on the road of yoga. Come on!

Prolapse of lumbar intervertebral disc

A very important reason for lumbar intervertebral disc degeneration and herniation is that the intervertebral disc is subjected to long-term and repeated pressure stimulation. Therefore, from the point of view of disc maintenance, the best way is to reduce the pressure on the disc as much as possible. How do I do that?

On the one hand, if the low back muscle strength is poor, can not well absorb and disperse the external force, this force will be transmitted to the inside, acting on the intervertebral disc, over time, the intervertebral disc will degenerate and protrude. Therefore, strengthening the strength of the low back muscle can delay the degeneration of the intervertebral disc and relieve low back pain. There is a way to exercise the strength of low back muscles in yoga.

Studies have also shown that people with disc herniation will benefit from simple exercises that emphasize bone stretching. As you already know, yoga has a lot of stretching exercises, which are bound to give people with disc herniation a great relief from acute pain and help strengthen the bones in the back.

Yoga with herniated disc:

For people with disc herniation, there are many yoga postures that can alleviate the disease. These are seated forward bends, locusts, cobras, hip bridges and camels. Some upside-down yoga postures, such as forearm standing and shoulder frames, can also be beneficial to patients.

Camel style:

1. Enter the camel position, kneel on the floor, and put your hands on your hips.
2. The top of your foot should be on the mat. Now, lengthen your spine.
3. Bend back slowly when you put your hands on your heels.
4. Stretch your neck and bend your head back.
5. Next, slide your hands to the soles of your shoes.
6. Stay in this position for a few seconds.

Locusts:

This posture helps to stimulate blood circulation and increase flexibility.

1. At first, lie on the floor of your belly. If necessary, use a soft fill.
2. Your arms should be stretched along your body. Put your forehead and face on the floor.
3. When you breathe, lift your chest, head, legs and arms off the ground.
4. Make sure your legs are straight and your arms are straight.
5. Next, smear your toes and fingers. Focus on inhaling.
6. Stay in this position for a few seconds.

Cobra style:

This back bending strengthens the muscles in the shoulders, arms and front of the torso.

1. Lie on the floor with your palms flat under your shoulders.
2. The top of the foot needs to be laid flat on the floor.
3. Then absorb the abdominal muscles by pulling the navel inward and tilting the pelvis.
4. Now, press your palm and stretch your fingers.
5. Move your shoulders back.
6. Then push the upper body away from the surface and keep your arms straight.
7. Your feet, hips and legs need to be planted firmly on the floor.
8. Tilt your chin up and lift your chest.
9. Hold this position for a few seconds.

How to use yoga postures to relieve pain:

Backward bending yoga helps strengthen your posterior ligaments and muscles, keeping the damaged intervertebral disc in place. Regular practice of this kind of yoga helps to make the spine stable and healthy. After you have been diagnosed with a herniated disc, you can start with the simple yoga posture mentioned above. However, you should not try to bend forward in the first few months, as doing so will worsen the condition. Similarly, you should avoid trying to sit cross-legged, as they can cause nerve root pressure.

Note:

During the recovery period, you should stick to the recommended yoga posture and safer exercise. Trained and experienced physiotherapists can help you master appropriate exercise skills. You can also use DIY, yoga classes and video tutorials for this purpose. Although safer yoga poses won't cause any problems, don't do it if you think it aggravates the pain.

If you are interested in sports rehabilitation and want to correct your posture problems through exercise, but there is no way not knowing how to exercise, you can add the official account: "Shanghai Leicheng Sports physical Fitness Rehabilitation Center" and irregularly share the analysis and solutions on posture, breathing, shoulder and neck pain, low back pain and knee pain.