Do you have spine pain or back pain? You should not worry, because you can get rid of the pain in the spine that leads to back and neck pain with the help of yoga. Let’s have a look at the yoga for spinal cord disc problem
Pain in the spine can occur in any of its segments, such as the cervical spine or thoracic or lumbar spine. The most common complaint regarding pain in the spine is a pain in the back (lumbar spine) and neck (cervical spine) and this can be avoided by regular yoga. Yoga postures help stretch the spine, which makes it more flexible and adds strength to the muscle surrounding the spine, which assumes responsibility for balance and controls the movement of the spine.
How Yoga relieves spinal cord disc problem
Yoga helps to activate and relax sore muscles and leads to the painless back. Yoga is one of the best medications that work like magic and relieves several spinal problems. It works as a medicine that everyone can pay at no cost and to relieve any spinal problem such as pain in the cervical spine (neck pain), thoracic spine (upper back pain) and lumbar spine (lower back pain). Although yoga postures have several health benefits of the spine, one must remember that turning or twisting the body or spine in an uncomfortable way does not mean yoga, these postures should be learned and performed under the guidance of an expert To achieve complete of this for your spinal cord disc problem
The top yoga poses for spine cord disc problems
1) Marjariasana (Cat pose) for spinal cord disc problem
Cat Pose or Marjariasana is one of the best yoga postures for spine health, as it not only stretches but also flexes the spine.
The following animation explains how Cat Stretch Pose or Marjariasana is done, but here is the short note on how to perform this exercise that can help stretch and strengthen the cervical spine, the thoracic spine and the lumbar spine.
- Kneel down and rest your palm on the floor as shown in the animation below.
- Raise your chin and lean your head toward the ceiling, it will push your abdomen or belly button down so that the tailbone is lifted. This is the cat pose.
- Hold this position for a few seconds or while you can while still breathing normally.
Then, slowly bend your head down by bringing your chin as close as possible to the chest, and at the same time, lift the abdomen or the navel area from the floor up, so that the upper back is curved as It is shown in the following picture.
Cat posture has several benefits for spinal problems. Cat posture helps loosen the tissues of the spine and eliminates pain in the spine. Spine pain or back pain opens the spaces of the vertebrae, increase the flexibility of the muscles and finally provide good support for the spine and cures spinal cord disc problem
2) Tadasana (Mountain Pose)
Tadasana is one of the easiest Asana. Being easier, it is the most beneficial yoga posture too. Yoga poses are in themselves very difficult and need a lot of practice to achieve the correct posture. Although Tadasana is easy but it requires a lot of practice to achieve a correct posture. Here, Tad means ‘mountain’ and Asana means ‘pose’, therefore, this is the posture of the mountain that is made to achieve peace of mind and physical form. Tadasana helps improve self-confidence, strengthens the mind, promotes happiness and also improves body shape. There are many other Asana that begins in Tadasana. Here, some steps to perform this yoga is mentioned-
- First of all, stand up and bring your feet and legs together and place both hands in front of your thighs.
- Now, slowly raise your hands to the ceiling, while inhaling deeply and supporting all the body weight on your toes with your heels raised. Hold this position for a few seconds and then slowly lower your arms while exhaling and let your body rest on your feet again.
- It is important to stand while doing this asana.
Practicing Tadasana on a regular basis can eliminate spine pain. It makes the spine more flexible, improves posture, improves balance and eliminates back-related problems and cures spinal cord disc problem
3) Bhujangasana (Cobra Pose) for spinal cord disc problem
The position of the cobra when done correctly can be very beneficial for people who have sedentary or desk jobs, which affects the posture of the back and neck that leads to problems in the spine.
- Place a carpet on the floor and lie calmly on your abdomen (face-down position).
- Place the palm of your hand, in addition to the armpit or under the shoulders. Now, inhale gradually and simultaneously raise your head and upper back with your palm on the floor, but be sure not to lift your hip and legs off the floor. Make sure the head is facing the sky.
- Hold this position as much as you can and exhale slowly to return to the same position.
Spinal pain can be reduced efficiently by practicing cobra pose or bhujangasana. It keeps your entire body active and reduces the stiffness of the back and neck muscles. The posture of the cobra or Bhujangasana strengthens the tissues of the spine.
4) Adho Mukha Svanasana (Dog Pose)
Adho Mukha Svanasana is an excellent yoga pose to stretch the spine and eliminate problems related to the cervical and lumbar spine.
To practice, Adho Mukha Svanasana or downward facing dog stand on the floor or on the yoga mat. Kneel on the mat or the yoga floor so that the whole body is supported with the hands and knees on the floor. Make sure your knees are in a straight line with your hips in this position. While exhaling, lift the knees away from the floor so that the knees are aligned with the thighs and are not bent. Do not lift your heels. Keep your head in your arms and be sure to look down and your head does not fall into this position. Adho Mukha Svanasana or Dog Down Down Pose is also a part of Surya Namaskar and is a very useful asana to stretch all the muscles in your body. Stay in this position for a few breaths or for a few seconds. Get on your knees to release the asana and move your head to look up.
5) Utthita Parsvakonasana (Angle Pose)
Common symptoms of spine pain include stiff joints, stiff back, stiff neck, upper back pain. Performing Lateral Angle Pose or posture of Utthita Parsvakonasana stretches the cervical spine, the thoracic spine and the lumbar spine and helps eliminate back problems.
To do this posture, stand with your feet about three feet away. Raise your arms at your side at shoulder level. Turn your right foot to point away from the body. Bend the right knee when thrown to the right and rest the right elbow on the right knee. Tilt your left arm over your head. Turn your head to look up and down with your right hand to touch the ground outside your right foot. Now, do this for the left side.
6) Trikonasana (Triangle Pose)
Trikonasana improves the flexibility of the lumbar and thoracic spine, which in turn helps relieve back pain. It is also useful for people with cervical spine problems, such as sprains in the neck to improve neck stiffness.
To do this pose, go from Side-Angle Pose facing the extended left arm. Replace your right elbow to rest on your right knee for support as you stretch your right leg back to a straight position. Release your right hand toward the floor. You can feel your hips open, your back stretched and your legs extended.
7) Shishu-Asana (Child’s Posture)
This is a stretch that provides extreme relaxation in the upper back.
The following animation explains how the infant or Shishuasana posture is performed, but here is a brief note on how to exercise by stretching the spine.
- Sit on your heels as shown in the image below with your hips resting on your heels. Slowly lean forward and try to touch your forehead against the floor with your hands stretched forward.
- Slowly move your hands in the direction of your feet and let it rest next to your feet.
Reducing pain in the spine, such as cervical or lumbar pain or chest pain is not easy, but yoga is a powerful and more reliable way to eliminate spinal cord disc problems such as neck or back pain. Spinal pain that causes discomfort in the back and neck may last longer and simple acute pain can become chronic pain if not treated well. Yoga needs training and special attention should be paid to postures. Yoga leads to the muscles stretching at a slow pace that makes the muscles of the spine and other muscles of the body flexible. Regular yoga practice keeps the spinal tissues flexible. Yoga not only cures back pain but also has other benefits.