What Are Some Yoga Exercises for a Bulging Disc?

A bulging disc refers to the inner gel that seeps out from a spinal disc because of an injury or disease. It creates a painful condition that makes normal movement difficult. Yoga can be appropriate if you have medical clearance from your doctor to practice yoga poses as part of your recovery.

Yoga poses that elongate the spine and create therapeutic traction along the length of the spine are appropriate. Work with a skilled yoga teacher who has specific training in this condition.

  1. Exolore Poses Carefully

    • A bulging disc is a serious injury. It is not wise to attend a group yoga class unless it is for addressing serious injuries or it is a very gentle, restorative class. Avoid classes where you might get jostled or there are jump-backs to chatarangas; these yoga poses are too aggressive for a bulging disc injury.

      Ideally, work one-on-one or in a very small group with a yoga teacher to be certain you are not aggravating the injury.
      Start with standing poses, such as tadasana or mountain pose, that do not place weight on the spine other than gravity. If this is too painful, it is too soon to return to a yoga practice.

    Maintain Extension in Every Pose

    • To protect a bulging disc injury, it is important to create extension in every yoga pose. That means lengthening the crown of the head away from the hips and extending the hips and tailbone down away from the chest.

      Were you to sink into the area of the spine where the injury is located, that could result in painful compression. Instead, think of moving the top and bottom of your spine and their attendant body parts away from the center, while maintaining your spinal curves. Preserve the curves in the neck, upper back and low back for a healthy spine.

    Push Wall and Downward-Facing Dog Poses

    • Three poses that create healthy length and decompress a bulging disc include the push wall and downward-facing dog on a folding chair and on the floor on a mat.

      Stand in front of a wall and place your hands on it, shoulder-width distance apart. Step your feet back until your chest and back are parallel to the floor. Keep the legs active as you draw the crown of your head forward and send the tailbone back. Remain for five to eight breaths.

      Move to a folding chair that is propped with its back set against a wall. Place your hands securely around the sides
      of the chair seat and walk your feet back. Again form a straight tabletop. This is traction. Remain for five to eight breaths.

      Last, take your hands to the mat, shoulder-width distance apart, and feet hip-width distance apart. Press your hands down as you extend your tailbone away from the chest to create traction along the spine.