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Ask Yoga Today

Ask Yoga Today – Lower Back Pressure

Posted: June 26th, 2012 by Adi Amar 1 Comment

Dear Adi,
I have a slight protruding disc in my middle to lower back and one near the bottom of my spine that is pressing on a nerve that numbs part of my foot. I’m not in any pain but are there any particular yoga positions that would take the pressure of my lower back?    Thank you, Morag

Hi Morag,

In most bulging discs, the disc needs to be asssisted back to a more normal position by practicing spinal extension positions.  This lengethens the front of the spine ( front body ) and strengthens the back of the spine ( back body ).  Most of us are hyper-mobile in two areas of the spine… The cervical spine and the lumbar spine.  This results in exploiting these areas, and potential disc problems.  When we focus on stabilizing the lower back and opening the chest, shoulders and hip flexors, we bring more balanced action into the body and ultimately normal function.

A few positions that you can practice to achieve stabilizing your spine and lengthening your front body are Bhujangasana (cobra pose), Setu Bandha Sarvangasana (bridge pose) and Shalabhasana (locust pose).

Clearing the front side of the body through lunges is also a great way to release tension along the front of the spine.  A lot of times back pain and potential disc issues is a result of the psoas and hip flexor muscles being too tight.  Release of this area brings a lot of freedom and relief to back pain and referral numbness.  I would recommend that you try my “Lunge into Freedom” class on Yoga Today.

Continue to practice mindfully and intelligently and Yoga will be a vehicle for self healing!

Many Blessings,


Click to watch Adi’s class, Lunge into Freedom.