Yoga For Slipped Disk
What is a Slipped disk?
The spinal cord is made up of different types of bones (vertebrae) attached to each other. Human body includes seven bones in the cervical spine, 12 in the thoracic spine, and five in the lumbar spine, followed by the sacrum and the coccyx at the base. Disks cushion these bones. The disks protect the bones by absorbing the shocks from daily activities like walking, lifting, and twisting.
Each disk divided two parts: a soft, gelatinous inner portion and a sturdy around the outer ring. Injury or weakness can cause the inner portion of the disk to protrude through the outer ring. This is known as a slipped, herniated, or prolapsed disk. This causes pain and discomfort. If the moved disk compresses one of your spinal nerves, you may also experience numbness and pain in the affected nerve. In severe instances, you may require surgery to remove or repair the slipped disk.
Here are the Symptoms of a slipped disk are:-
· Pain and numbness, most commonly on one side of the body.
· Pain that extends to your arms or legs.
· Pain that worsens at night or with specific movements.
· Pain that worsens after standing or sitting.
· Pain when walking short distances.
· Unexplained muscle weakness.
· Tingling, aching, or burning sensations in the affected area.
Current Scenario of Slipped Disk:-
· The 16-34 age group makes up 20% of people treated for back and neck conditions in India.
· The percentage of the young population going for back pain treatment is the highest in New Delhi.
· 45% people neglect their pain for more than seven weeks which results in delayed treatment.
· The treatment rate in women is lower than men. 46% of women opt for treatment compared to 54% in men.
· 73% people try other treatments that are not successful before spine rehabilitation.
· 62% people do not opt for spine surgeries.
· The most common pain is the lower back pain and HerniatedDisc.(Slipped Disc) do patients experience the most common condition.
Source:- Bussiness Line
Yoga For Slipped Disc:-
1. Makarasana (The Crocodile Pose):-
· Lie down on the floor on your stomach with your hands folded under the head.
· Place the palms on your shoulders in a relaxed way and close your eyes.
· Stretch the legs as far as possible. The toes should point outwards.
· Relax the whole body. Breathe normally and slowly.
· To feel the entire body touching the ground and the full relaxation in all your muscles.
· Relax in this posture for 2 – 5 minutes.
Benefits of Makarasana (The Crocodile Pose)
· This asana is relaxation method when you are tired.
· You can do this asana for a prolonged period if you are tired after a workout. It gives deep relaxation to the shoulders and the spine.
2. Bhujangasana (The Cobra Pose):-
· Lie down on your stomach with hands on the side, toes touching together.
· Bring your hands to the front at the shoulder level, with palms resting on the floor.
· Slowly raise your trunk and head with the support of the palms alone. The arms should bend at the elbows.
· Arch your neck slightly backward, so that the pose looks like a cobra with a raised hood.
· Breathe normally and feel the stomach press against the floor.
· Hold the asanas for few seconds in the beginning stages. One may go up to 2 minutes as one progresses.
· You can release the pose by bringing the hands back to the sides and resting your head on the forehead.
· Then, place the hands under your head like a pillow. Bend and relax your head on one side and breathe normally.
Benefits of Bhujangasana (The Cobra Pose):-
· Bhujangasana strengthens the back muscles especially the lower back.
· It increases the flexibility of the spine and the muscles around it.
· It tones the organs in the lower abdomen, the digestive organs, the urinary and reproductive organs.
· It tones the buttock muscles.
· Bhujangasana can correct some of the menstrual irregularities.
3. Chakrasana (Wheel Pose):-
· Lie down on your back with hands on the side.
· Bend your knees and bring your heels as close to the buttocks as possible.
· The heels should be about 1 foot apart.
· Now raise your hands and bring it back next to the ears.
· Place the palms on the floor with the fingers pointing towards the shoulders.
· Lift your body up with the support of the palms and the feet.
· Rotate the head slightly, so that your gaze is towards the floor.
· Stretch your thighs and shoulders. In the final position, your body looks like an arch, almost like a wheel.
· Maintain this position, according to your capacity.
· To release the position, lower your body till it touches the ground. Straighten your legs.
· Hands can go back to the original place to the sides.
· It should follow by forwarding bending poses to counteract the pressure created by the back bend.
Benefits of Chakrasana (Wheel Pose)
· Chakrasana strengthens the back and abdominal muscles of the body.
· It tones the organs in the abdomen.
· It strengthens arms, shoulders, wrists, abdomen, and spine.
· It expands the chest and lungs.
· It stimulates the thyroid gland.
· Chakrasana is excellent for those suffering from back pain.
· It tones the liver, pancreas, and kidneys.
What Food to eat during Slipped Disk:-
· Low-Fat Yogurt.
· Cheeses like Edam, Cheddar, and Parmesan.
· Vegetables like curly kale, okra, red kidney beans, baked beans.
· Nuts like almonds, hazelnuts, walnuts, and sesame seeds and tahini paste.
· Fish like whitebait, sardines (in oil, tinned) and salmon.
· Figs and apricots.
· Tofu, soybean, eggs.
So these yoga asanas to do and food to eat while suffering from Slipped Disk.