5 Yoga Poses For A Herniated Disc

MVI_2594.Still001You can still practice yoga when suffering from a herniated disc.

This is not a fun condition, but you may do some yoga poses to help relieve the pain.  As with any condition, check with your doctor first.  Here are a few tips and modified poses:


  1. Do not bend past 90 degrees with straight knees.
  2. Avoid all seated forward bends.
  3. Avoid rounding your back.
  4. Avoid deep twists.
  5. If a pose causes pain, tingling, or numbness, stop immediately.

Recommended poses with modifications:

  1. Savasana (Corpse) – elevate your legs by bending your knees and placing your calves on a chair seat.
  2. Tadasana (Mountain) – no modifications needed
  3. Bharadvajasana (Simple Sitting Twist) – perform seated in a chair
  4. Virabhadrasana II (Warrior II) – stand with back against the wall or ledge
  5. Utthita Parsvakonasana (Side Angle)- place your bottom hand on a block for support.

These are just a few examples of poses that will work well for you.  If you are just getting started with yoga, I recommend attending a chair yoga class or gentle yoga to begin.  Make your instructor aware of your condition so she can help you with modifications.  Namaste.