The Best Yoga Poses for a Bulging Disc

Do you suffer from persistent back pain due to a bulging disc? Then, yoga may be the perfect solution to help ease the discomfort. Discover the best yoga poses to target your bulging disc and help restore balance and agility to your spine.

Quick facts: Best Yoga Poses For Bulging Disc

✅ Prone press-up pose can help to reduce the bulging disc symptoms – Physio & More

✅ Pigeon pose may help relieve pain and pressure from bulging disc – Yoga Journal

✅ Child’s pose helps to decompress the spine and stretch the lower back muscles – Healthline

✅ Cobra pose can help to realign the spine, reduce any inflammation and improve circulation – The Wellness Junction

✅ Triangle pose is an effective pose to strengthen and stretch your muscles – Yoga History and Philosophy


A bulging disc is an injury or condition in which a spinal disc pushes beyond the normal boundaries of its space between the vertebrae. A bulging disc can cause significant pain, muscle spasms and discomfort. Thankfully, certain yoga poses may help relieve the pain associated with a bulging disc.

Though it’s important to check with your doctor before beginning any type of physical activity, proper yoga poses can help stretch and strengthen the muscles surrounding the affected area. This can reduce pressure on a bulging disc and alleviate symptoms like nerve compression and inflammation.

The best poses for bulging discs are supported twists, reclined cactus arms and cobra pose. All of these poses should be done in slow motion with deep breathing and should be held for several breaths to experience full benefits.

Benefits of Yoga for a Bulging Disc

Yoga poses can be beneficial for people with a bulging disc. It helps to reduce stiffness and pain in the back, strengthen weak muscles and improve overall flexibility. Certain poses such as the bridge pose, cobra pose, cat-cow pose, and more can be used to target the sore area of your body. Each pose will focus on stretching and strengthening your core muscles which are important for supporting your spine.

As with any exercise, it is important to start slow and not push yourself too hard if you experience any pain or discomfort while doing the poses. It’s best to get advice from a trained yoga instructor or health professional before you begin any yoga practices so that you can ensure you’re doing each pose correctly and safely. Implementing yoga into your daily life may help relieve some of your bulging disc symptoms over time.

Poses to Avoid

When it comes to dealing with a bulging disc, it’s important to know which yoga poses to avoid. Certain poses can place too much strain on your back and further aggravate your disc issue. In this article, we’ll go over some of the poses you should stay away from when dealing with a bulging disc.

Forward Bends

Forward bends are great for stretching the hamstrings and spine, but a bulging disc calls for a few modifications. As an alternative to intense poses like ‘Child’s Pose’ and ‘Downward Dog,’ practitioners with a bulging disc should opt for more gentle variations like ‘Reclining Bound Angle Pose.’ This variation of the traditional forward bend is designed to open up the hips while keeping the lower back relaxed. By focusing on using those muscles in the upper back and neck to keep your torso upright, you can help keep pressure off of your lower spine.

Another common pose to avoid with a bulging disc is any type of twist since this can put unnecessary pressure on that area. Instead, opt for poses like Modified Cat/Cow or Supported Side Lying Twist for added stretch with fewer risks.


Twists are very popular poses in the practice of yoga, however, they can be difficult to do without proper form and technique. For those with a bulging disc, twists should be avoided altogether. This type of injury is identified by a herniation in a vertebral disk which presses on the spinal cord and surrounding nerves. Twisting motions place extra pressure on the spine which can further aggravate the injury.

Instead of twists, practice postures that distribute weight evenly over your spine such as cobra pose or bridge pose. While there is no substitute for seeking medical help, practicing yoga postures specifically designed for a bulging disc may help alleviate some discomfort associated with this condition.


Due to the nature of a bulging disc, backbends should be approached with caution. Backbends are poses in which you arch your back and open your chest and shoulders. Examples of backbends include bridge pose, camel pose, wheel pose, full locust pose and cobra pose.

Any one of these poses can increase the strain on your lower back if done improperly, which may cause further injury to the already bulging disc in your spine. If you want to practice all or any of these poses, seek guidance from a qualified yoga teacher to ensure you are doing them correctly and safely.

If you feel pain while in any of these postures, it’s important to stop immediately to avoid further injury. Instead, try some forward folding postures or seated postures such as Paschimottanasana or Virasana that help reduce tension on your lower back without causing any strain or discomfort.

Recommended Poses

Yoga can be a great way to help relieve the pain associated with a bulging disc. Certain poses can help to reduce the inflammation and pressure on the spine, while other stretches can help to improve your flexibility and range of motion. Here we will go over some recommended poses that can help with your bulging disc:

  • Pose 1
  • Pose 2
  • Pose 3
  • Pose 4
  • Pose 5

Cat/Cow Pose

Cat/Cow Pose is a gentle backbend that helps to stretch and strengthen the spine. This pose involves alternating between arching your spine up (cat) and curving it down (cow). This can help to relieve tension and tightness in the lower back, as well as alleviate pain from a bulging disc.

To perform this pose, start in an all-fours position with your hands directly underneath your shoulders and your knees underneath your hips. On an inhale, drop your belly, lift your chin and chest, and gaze up at the ceiling. This is cow pose. On an exhale, draw your belly button to your spine and arch up into cat pose by rounding out the back. Alternate between these two postures 8-10 times while breathing deeply. Finish by resting with your forehead on the ground in child’s pose for five deep breaths to relax the spine muscles before exiting the posture.

Child’s Pose

Child’s Pose, or Balasana, is a restful pose used for stretching and calming the mind and body. This is an ideal pose for those suffering from a bulging disc as it helps to gently stretch the lower back while providing support.

To enter the pose, begin on your hands and knees with your hips over your knees and your hands stretched in front of you. Slowly sit back onto your heels while you extend your arms out in front of you on the mat. Hold this position for 30-60 seconds while breathing deeply into the lower back and then release. This soothing yoga pose is wonderful for relieving tension and discomfort associated with bulging discs.

Cobra Pose

Cobra pose is an excellent yoga posture to help relieve the pain associated with a bulging disc. This pose helps to stretch and open up the lower back, providing relief for tight muscles and helping to reduce inflammation.

To perform the Cobra Pose, start by lying on your stomach with your legs extended behind you. Place your hands just under your shoulders and press into them, lifting your body up as high as is comfortable. Keep your elbows slightly bent so that you don’t put too much pressure on them and keep your head in line with your spine. Hold for about three breaths, then slowly lower yourself back down for another three breaths before repeating the pose one to two more times.

Bridge Pose

Bridge Pose, or Setu Bandha Sarvangasana, is a gentle yet effective backbend that can help relieve the discomfort of a bulging disc.

To perform Bridge Pose, begin by lying face-up on the ground. Bend both knees and place the feet hip-distance apart with the heels directly in line with the sit bones. Then, draw your arms to your sides and press into the palms of your hands. On an inhale, slowly press your feet into the floor and lift your hips toward the sky. At this point you should feel a nice stretch in your lower back and hips that encourages circulation throughout your spine. Hold for 5-10 deep breaths then slowly release as you exhale and return to neutral spine position on the floor.

Bridge Pose is ideal for those dealing with bulging discs since it supports increased spinal mobility without putting too much strain on weakened discs.

Standing Forward Bend

Standing Forward Bend is a great yoga pose for relieving pain associated with a bulging disc. This pose helps to stretch the hamstrings, glutes, and back, and brings relief from the lumbar disc pressure.

To come into this pose, stand with feet hip-width apart and slowly fold forward from the hips until hands reach the ground or above the ankles. Allow for a deep breath as you relax in this pose, but be mindful not to strain or overextend. To come out of this pose, engage your core muscles and roll up slowly to an upright position while maintaining a neutral spine.

Standing Forward Bend is an effective pose that can offer immediate relief; however, it should be noted that all poses should be practiced in accordance with medical advice and individual body needs take precedence over general recommendations.

Seated Forward Bend

Seated Forward Bend is a gentle stretch that can help relieve nerve pressure in the lumbar spine caused by a bulging disc. This pose helps to decompress the spine and relax the muscles, allowing for increased circulation of blood and oxygen to the area.

To perform this pose, start seated with your legs extended and together in front of you with your feet flexed and toes pointed back. With an inhale, reach your arms over your head, stretching toward the sky. As you exhale, gently fold forward from your hips until you feel a comfortable stretch in your low back and hamstrings. Hold this pose for three to five breaths before coming out of it slowly.

Make sure to keep your head in alignment with your spine during the forward fold as it is important that you are not overstretching this area.


Yoga is an excellent way to manage the pain and discomfort of bulging discs, as well as promote healing. While there are no specific poses that are recommended for everyone with a bulging disc, here are a few poses that can be beneficial for those experiencing this problem:

  • Child’s Pose
  • Cow Face Pose
  • Downward Dog Pose
  • Knees-to-Chest Pose
  • Half Shoulder Stand

These poses can help relieve pain and strengthen the core muscles around the spine to protect it from any further damage. Additionally, it is important to listen to your body during yoga practice and stop if you feel any discomfort or pain. It is also recommended that you consult with a healthcare provider before attempting any type of exercise regimen.

FAQs about: Best Yoga Poses For Bulging Disc

Q: What are the best yoga poses for a bulging disc?

A: The modified cobra and the cat-cow pose are two of the best yoga poses for a bulging disc. These poses help to strengthen the back and reduce pain caused by a bulging disc.

Q: What precautions should be taken when doing yoga poses for a bulging disc?

A: It is important to listen to your body and not push yourself too hard when doing yoga poses for a bulging disc. Start with modified poses and increase your range of motion as you become more comfortable. It is also important to take breaks and rest when needed.

Q: How often should I do yoga poses for a bulging disc?

A: It is recommended to start with doing yoga poses for a bulging disc a few times a week and gradually increase the frequency as you become more comfortable. It is important to listen to your body and not overdo it.

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