If you suffer from a lumbar disc herniation, the popular Cat & Cow Yoga stretch can bring you some relief.
The Cat & Cow poses are among the few yoga postures recommended for lumbar disc herniation.
Cat & Cow is also the most popular stretches for lumbar disc herniation, so much so that during your sessions with the physiotherapist or chiropractor, there is a good chance that he or she will impose them on you, and show you how to practice them at home, once or several times a day, depending on what your back allows you to do.
What’s more, it is the pelvis that controls the movement and not the back. So you will not be using your back muscles to perform the movements. The spine just follows the movements of the pelvis back and forth in a smooth and natural fashion.
It just works...
In addition to being safe, Cat & Cow stretching is highly recommended because it allows you to exercise despite the difficulties that one or more lumbar disc herniations can result in.
When affected by lumbar disc herniation, the pain can be so intense that it forces you to avoid moving, and that’s exactly what you shouldn’t do.
Avoid standing still, as not moving will only increase the pain and delay the healing process.
Yoga Cat & Cow stretch step by step
By the way, they say Cat & Cow stretch but it’s actually Cow first. 😉
Start on all fours, keep your hands perpendicular to your shoulders and your knees perpendicular to your hips.Look down to the ground. (Kind of a tabletop position.)
Feel free to use a pillow or a blanket under your knees to be more at ease.
And let's go into a Cow pose.
Yoga for lumbar disc herniation: Cow pose
- Butt up, tilt your pelvis backwards
- Belly falls down
- Shoulders roll back
- Extend head backwards
Tilting your hips forward will automatically increase the curvature in your lower back and give you the nice stretch that you want while bringing you head up will naturally make the shoulders slightly lower and there we go:
we are in a cow pose.
And let's go into a Cat pose.
Yoga for lumbar disc herniation: Cat pose
Cat pose is just as simple as “reversing” Cow pose.
- Butt down, tilt pelvis forward
- Carve your belly in
- Bring your head down
- Move your back up, rounding your shoulders
- Push your chest up
You know…just like a cat
Yoga Cat & Cow stretch video
Following the directions above:
- Start on all fours, from a tabletop position
- Inhale, go into Cow pose
- Exhale, go into Cat pose
- Repeat 10 to 15 times
The Cat & Cow stretch is recommended by PT’s & chiropractors for lumbar disc herniation or slipped disc treatment.
It provides a massage of the spine while stretching the back and torso.
Both poses are excellent to keep your back flexible and in good shape, wether or not you are suffering from herniated or slipped disc condition.
Cet article est également disponible en : French