Yoga for lumbar disc herniation
Necessary tools :
In addition to a familiar yoga mat,
you need an extra yoga brick and a towel.
First of all,
I have to roll the towel into a roll to make a prop under my back.
Note that when lying down, you should follow this bent position.
Now, we put this roll of towel under the waist.
In the position opposite the navel.
Place your back on the floor slowly,
without causing sudden pain in your lower back.
The towel should be rolled up like this
into a roll large enough to impact the spine,
but not too big so that the buttocks still rest lightly on the floor.
Try to lie down as comfortably as possible while you are in a lot of pain.
Feet close together,
hands clasped
and lay them on the floor, above the head like this
Stretch your body, stretch your spine forward and backward.
Breathe in 4 phases,
as slowly and as deeply as you can, with your lower abdomen
You can practice this pose for about 1-2 minutes.
During each phase of breathing:
inhaling, compressing, exhaling or squeezing the belly
The affected lumbar region is very clearly affected
by these respiratory movements
Try to breathe deeply with time for each breath phase should be 5-7 s
Now relax your whole body on the towel rolled up under your back
with a time interval of about 1 minute
Breathe regularly, slowly and deeply, 4 phases, with the lower abdomen
Come on, if you can,
we'll raise the waist even higher
Place the rolled up towel on the yoga brick
Then place them below the waist in the same way as above
Please move slowly to avoid waist injury
Gently place the waist on the towel and the yoga brick
with the support of your arms and legs
Note that the buttocks do not touch the floor
Gently glue your feet together
And both hands are equally closed
then place them on the floor above your head like this
In intervals of 1 to 2 minutes,
Please continue to lengthen your spine
Breathe regularly, slowly and deeply
with each breath phase lasting 5 to 7 s
Each respiratory phase affects the affected lumbar region in its own way
At this time,
the body is still partially supported by the shoulder blades and legs
The painful lumbar area is slowly compressed
on the rolled up towel underneath
If practiced correctly and consistently every day,
you will probably see good results in just a few weeks,
even a few days.
However, you should also remember that,
Herniated discs, difficult to heal, recur easily
Because the disc is damaged, swollen, or torn, it takes time to heal
During this time,
he is constantly subjected to various forms
of impact and suppression by the body.
in which there may be a lot of inappropriate
or excessive movements, occurring every day, every hour
Therefore, you should practice in the right way, steadily and slowly.
Training should be done for a long time,
maybe even a lifetime.
Moreover,
you also need to pay attention to both your poor body routine and work.
Must ensure proper practice in all forms of exercise,
walking, standing, bending or reaching out, sitting or lying down, etc.
Now let's do something that can still be very difficult for many people:
Body relaxed, lying horizontally on a rolled up towel like this
If earlier we stretched the spine,
Everything is now relaxed in its natural state.
The area of ​​the spine with herniated discs is also more stretched,
at the same time compressed from bottom to top by the rolled-up towel below.
The ends of the vertebrae press together and press against the disc.
The herniated disc is thus pushed upwards and into the correct position.
You can stop if the pain is too much to bear.
In this case,
please lie down on the floor, rest and wait for the next steps
And, if you can still bear the pain,
Let's keep practicing together like this.
Breathe regularly, slowly and deeply,
in 4 phases, with the lower abdomen.
Come on, let's get out of this position.
So gentle and careful
A hand under the buttock,
with the other hand remove the towel and the yoga brick from the back.
Two hands holding each other, and,
put under your back in the towel position as before
Two hands holding each other like this
The buttocks are completely placed on the floor
Straighten your legs and continue to lie on your arms and relax like this
You can lie down like this for 1-2 minutes
Breathe regularly, slowly and deeply,
in 4 phases, with the lower abdomen.
Now let's put our whole backs on the floor.
Make sure this lumbar area is also in contact with the floor
In about 1 minute,
hands slowly pull right knee down vertically
Attention: Head, shoulder, back, waist,
always compressed to the floor
Breathe regularly, slowly and deeply,
in 4 phases, with the lower abdomen.
Each time we perform the inhalation phase, we loosen our arms.
Then, stretch your arms again in other breathing phases
such as compression, exhalation and tightening.
Now we do the same with the other leg
Both hands slowly pull the knee vertically
Attention: Head, shoulder, back, waist,
always compressed to the floor
Breathe regularly, slowly and deeply,
in 4 phases, with the lower abdomen.
When inhaling, we loosen our arms.
Then stretch your arms again during the next breathing phase
Now we will pull both knees,
following the same principle of practice as above
In about 1 minute.
The most important rule to follow here is:
Both hands pull the knees vertically to the floor
while the whole head, shoulders, back and buttocks are pressed against the floor
Both hands loosen with each inhale,
then continue to squeeze in the other breathing phases
To complete the workout,
you can lie on your back and rest on the floor like this
Continue to breathe steadily, slowly, and deeply
with your lower abdomen.
And, breathe in 4 phases or just in 2 phases
depending on what you want.
I wish you effective training,
good prevention and good treatment of diseases!
Thanks, goodbye and see you soon !