Yoga for Herniations

November 11, 2021

Yoga programs designed for back care help you identify your daily habits, learn what may aggravate the pain, and develop better body awareness to support the desired healing 

When working with disc herniations it is important to avoid poses that can exacerbate the injury. The main principle when working with a herniation is to maintain a neutral spine and avoid rounding the back. In general yoga classes, poses are taught that may include rounding the spine.  They can cause pain and aggravate the area.  Having a clear understanding of how to properly modify poses and how to move in and out of the poses are key to your healing.

A herniated disc, sometimes referred to as a slipped or ruptured disc, is a relatively common condition.  It can occur at any location along the spine, but most often happens in the lower back or neck region.  A herniated disc develops when one of the cushion-like pads between the vertebrae moves out of position and presses on adjacent nerves.

Herniations can cause intense, debilitating pain or conversely, many people walk around with significant bulging with no symptoms. Protection for a disc herniation is best provided by core strength and an awareness of body mechanics including posture.


Studies indicate that those suffering from a herniated disc will benefit from simple movements that emphasize extension. Yoga poses performed utilizing props, such as the rope wall, are great for creating space between the vertebrae that are compressing on the intervertebral discs. This helps to relieve pressure on the discs and can aid in the process of resorption. In addition yoga incorporates relaxation, which reduces tension in stress-carrying muscles.

At Back2Health Yoga we teach yoga poses that are specially tailored for back care. You will learn about your back, right movement for your condition, and yoga poses that will bring you the most benefit. Trained in Yoga for Back Care and Scoliosis, Cristina Roy offers programs designed to help individuals find relief from herniations and back pain.