Yoga for Lower Back Pain and Herniated Disc
With its origins in India and Hindu mysticism, the seed of yoga found fertile soil in the west and emerged as a phenomenon in the 90’s and early 00’s. Over the years, various styles of yoga have been developed as practitioners and teachers have blended traditional yoga with influences from other physical and athletic activities. Despite its many varieties, yoga generally emphasizes naturally flowing body movements along with mental presence and awareness. This dual emphasis resonated with those seeking physical exertion along with cognitive or even spiritual benefits. I personally find myself returning to yoga periodically as I progress or falter in other athletic activities. Whenever I overdo it from lifting and pull a muscle or strain a tendon, I’ll take a few weeks off of whatever caused the injury and do yoga 3-4 times a week for a month or so. For those suffering from lower back pain or bulging discs, yoga can be a great option for staying active without aggravating or worsening their injuries. Over time, yoga can also serve to rehabilitate your injured back.
For those unfamiliar with yoga but wanting to start, the different varieties of yoga can be confusing. Choosing the right kind of yoga and progressing from one variety to another is key to getting the most out of your personal yoga practice. There are a variety of yoga styles, but in this article I’ll cover three of the more popular varieties and provide a recommendation of where to start after sustaining a herniated or bulging lower disc.
Restorative
As the name suggests, restorative yoga is a relaxing, physically undemanding style of yoga. Lights will be kept low, soothing music will play, and the instructor will lead you through a series of gentle stretches and poses that you hold for up to 10 minutes at a time. There is typically a heavy emphasis on mindfulness during this time which is obtained by focusing on your breathing. Although the physical aspect of restorative yoga is undemanding, make sure that you don’t experience any discomfort during your practice. Every instructor I’ve ever taken a class with has welcomed input on my injuries and physical limitations, and has happily offered alternatives to a potentially uncomfortable pose. Taking a restorative yoga class is a great first step if you suffer from a lower back injury, lower back pain or bulging disc. The gentle stretches and movements will get blood flowing through your body, and as your mind-body connection strengthens, you will gain a better understanding of where you have pain or discomfort during movement. Although restorative yoga is a great first step in tackling lower back pain or a herniated disc, it is a bit too passive for long term therapy. When I’m regularly practicing yoga, I will still incorporate it into my routine, though maybe only once or twice a week, or if I’m feeling exceptionally stressed.
Yin
Yin yoga is an interesting, and for most people, relatively unknown style of yoga. Yin borrows from both the Indian tradition of yoga as well as from Chinese traditional medicine, such as acupuncture. In Yin yoga, poses are held for 3-5 minutes. That is, for shorter periods of time than in restorative yoga but longer than the faster paced Vinyasa or flow yoga. Yin yoga focuses on ‘meridians’ or centers in the body where energy is channeled. Although somewhat esoteric and scientifically questionable, the result is that Yin yoga poses emphasize opening up fascia. Fascia is tightly wound connective tissue that results from injury, stress or just genetics. By stretching this connective tissue and holding the pose for an extended period, the fascia gradually loosens and even breaks down. Those who sustain lower back injuries or herniated discs often have some underlying physical imbalance or tightness elsewhere in their bodies, and Yin yoga can help alleviate this. Whenever I find myself suffering from lingering pain or a sudden injury, I turn to Yin yoga to help me reset and rebalance my body. The poses in Yin yoga are more challenging than those in restorative yoga, and it is not uncommon to experience some discomfort during your practice. Tell your instructor prior to your class about any pain or injury you may be suffering, and they will gladly accommodate you by providing supporting props, such as pillows, blocks or blankets, or by suggesting alternatives or modifications to the pose. Yin yoga is by far my favorite style, and the one I find myself returning to time and again.
Vinyasa
Vinyasa or flow yoga is by far the most popular form of yoga, and the one that most people are familiar with. Progression through each pose is swift, and many beginners may find this style to be challenging early on. Although there are certainly benefits from this style of yoga, it may be difficult for those with low back pain or bulging discs to jump right in. The ability of the instructor and class may surpass that of an injured individual, and the natural instinct of anyone will be to keep up with the class. If you are not accustomed to regular yoga practice, this could potentially lead to further strain or injury. That is not to say that the instructor will expect you to do advanced yoga poses if you are not comfortable with them. As with any yoga instructor they will gladly provide you with alternatives. However in a fast paced class setting, it can be embarrassing to need extra attention, and thus most practitioners will be inclined to push themselves more than they otherwise should in the wake of an injury. My recommendation for those wishing to pursue yoga after straining or injuring their backs would be to take some time with Yin yoga, then seek out a more beginner friendly Vinyasa classroom setting. When I’m at this point after an injury, I’m usually ready to lightly resume other activities, so I have not pushed myself in Vinyasa yoga. However for those who really enjoy Yoga, Vinyasa offers a faster paced and more diverse practice and would be an excellent choice for a main physical activity to stay active and healthy throughout their lives.
