What is a herniated disk? Can yoga help?
Our spine and nervous system is very important to maintaining a healthy body. Basic functions of the spine are: movement, support, protection, coordination and control. Any alteration to the spine can adversely affect our ability to move. The spine also supports the head. Shoulders and pelvic girdles are also attached and supported by the spine, adding to it’s importance to the overall functions of the body.
The spine protects the central nervous system and also hosts the nervous system, which control every single cell, organ and tissue in the body! As you can see, a healthy spine is a vital requirement for your body to function properly.
What is slipped / herniated / prolapsed disk?
A series of bones stacked on each other, referred to as vertebrae, makes up the spinal column. From the bottom: there are 7 bones in the cervical spine, 12 in the thoracic spine, 5 in the lumbar spine, the sacrum and coccyx at the very base. The disks provide cushions for the bones by absorbing pressure created during activities such as: walking, lifting, twisting, etc. The disks are made up of a soft gelatinous inside and a tough outer ring.
What is referred to as slipped / herniated / prolapsed disk is the condition that occur when the inner portion of the disk stick out through the outer ring. When the inner portion of the disk protrude through the outer ring, it can cause considerable discomfort and pain. When the protrusion pinches or presses against a nerve on the spine, a numbness and pain is felt along the pressed nerve.
There’s a difference between a bulging disk and a herniated disk. A bulging disk is the condition that occur when the tough outer layer of the disk pokes into the spinal canal. A herniated disk is generally a crack that causes the gelatinous filling in the disks to leak. There’s a possibility for a bulging disk condition to turn into herniated disk.
A slipped disk can occur in any part of the spine. The protrusion is commonly caused by wear and tear or sudden jerky movements in the area. Herniation can also occur due to aging. As humans age, the water content in the disks decreases. Due to the drying out, the disks then shrink, narrowing the space between the vertebrae.
Apart from the natural degeneration of the disks due to age, the following factors are also thought to contribute to disk issues:
Gender: Men are most likely to get a herniated disk between the ages of 30-50.
Strain to the spine: Repetitive, strenuous activities such as: lifting, pulling, bending, twisting, etc., can put unnecessary strain on the spine.
Lifestyle: Not managing a healthy weight can put additional pressure on the disk and cause lower back pain. Poor posture due to bad sitting habits, working conditions can create issues over time. Smoking is not only harmful for the lungs but can cause rapid degeneration to the disk by reducing oxygen flow to the disks.
A regular exercise regimen, combined with healthy lifestyle choices can drastically help prevent disk related medical conditions. Yoga poses, when done correctly, with the approval of an orthopedist, is known to help with disk problems.
As a rule of thumb, forward bending poses are not ideal for those suffering from disk issues because forward bending tends to compress the disks. Most importantly, learn to be more in-tune with your body if you have disk issues. Create more awareness and match your movements with your breath and don’t be shy to come out of a pose if it causes any discomfort in your low back!