Top 5 Yoga Exercises For A Slipped Disc

Slipped Disc

A slipped disc is a painful condition in which one of the spinal discs is ruptured owing to excessive pressure on the spinal cord. The spinal discs are the fibrous spinal pads that provide protection to the lumbo-sacral spinal vertebrae and the brain, from damage caused by external shocks.

The external pressure causing a slipped disc condition can occur when you bend forward, with your knees straight, to transfer weights, and when you involve in activities such as weeding or shoveling.

It can also occur when you perform simple everyday activities such as releasing the clutch pedal of your car. Performance of certain yoga exercises along with taking medical treatment is found to be highly beneficial in the treatment of your slipped disc.

5 Yoga Exercises For A Slipped Disc

Makarasana (Crocodile Pose)

Makarasana is beneficial in relieving pain caused due to a slipped disc. This simple exercise is performed by lying on your abdomen with your face down. Rest your arms on your elbows and make a cup with your palms. Place your head in this cup. The portion of your body from your head to your abdomen should be lifted off the surface of the ground.


Your legs and feet should be stretched straight on the floor. Now, inhaling slowly, fold your left leg at the knee, and while exhaling, lower it to touch the ground. Repeat the steps with the right leg. After performing the exercise with a single leg, perform it with both the legs simultaneously.

Advasana ( Reversed Corpse Pose)

Advasana is a simple yoga exercise that only requires you to assume this yoga pose and remain in it for some time. Lie on a level surface  that is covered with a yoga mat, on your abdomen. Stretch your hands straight outwards while keeping them in contact with the surface.


Rest your forehead on the surface and stretch your legs slightly apart and remain in this posture for 1-2 minutes. Place a pillow under your chest if there is any difficulty in breathing.

Jyestikasana (Superior Pose)

Jyestikasana is a yoga relaxation posture. It is known as Superior Pose as it specially provides relaxation to the muscles of the arms- a feature that is absent in other relaxation exercises. To perform this exercise, lie down flat on your abdomen with your face touching the floor, your palms locked in front of your head, and your ankles stretched apart.


Slowly, raise the locked hands and place them on your head or neck as convenient, and remain in this position for 1-2 minutes. During this period, focus on different parts of your body, sequentially, right from your toes to your head, and relax them.

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Matsyakridasana (Flapping Fish Pose)

Matsyakridasana is a simple relaxation pose. To perform this asana, lie down on your abdomen on the floor with your face touching the floor and make an elbow lock. Bend your left leg at the knee, while keeping the right leg straight.


Bring your knee in line with your waist. Place your head on the elbow lock, with the crook of your left elbow touching your left knee. Relax in this position for 2-3 minutes. Repeat this exercise on the other side of your body.

Niralambasana (The Pillar Pose)

Niralambasana is a yoga relaxation pose that is easy to attain. Lie on your abdomen with your legs and face touching the floor. Stretch your legs apart, to a distance of 1-2 feet between them. Raise your face, neck, shoulders and chest above the ground, and rest on your elbows. Make a cup with the palms and support your face on the palms. Remain in this posture for 2-3 minutes, with your eyes closed and concentrate on relaxing the different parts of your body.

Top 5 Yoga Exercises For A Slipped Disc

Caution: Please use Home Remedies after Proper Research and Guidance. You accept that you are following any advice at your own risk and will properly research or consult healthcare professional.