Yoga for Spinal Cord problems are probably the most researched part of Yogic Science. Back pain is the most common reason to seek medical attention and Yoga has consistently been used to cure and prevent back pain by enhancing strength and flexibility. Both acute and long-term stresses lead to muscle tension and exaggerate back problems.
The spinal cord problems arise from tight hamstrings and weak abdominal muscles. The Yoga postures that are practiced can alleviate these conditions over time. However, one should remember that yoga is no short cut method, and results will come slowly and steadily. If the person already has got back-pain, one may enter into yoga poses slowly and eventually gain understanding from each posture practiced.
The spinal column lying at the back of every person is one of the most vital parts of the body. It supports the trunks, protects the Spinal Cord and the Spinal Nerves and is highly responsible for all the postures and movements done. Spinal injuries are painful and sometimes disabling as well. A lot of people experience some kind of Back Pain at some point in their lives and for some, this pain developed into a chronic of degenerative Spinal Disorders which often cause paralysis or disability if not catered to. Spinal Cord problems, however, are highly preventable through exercise and proper posture.
An adult`s Spinal Column or Vertebral Column is approximately 72 centimeters in length, composed of 33 vertebrae which is divided into five categories, namely Cervical Vertebrae; Thoracic Vertebrae; Lumbar Vertebrae; Fused Sacral Vertebrae, and Coccyx (Coccygeal) vertebrae. The Cervical Column is composed of seven vertebrae and is positioned at the top of the Spinal Column. Yoga asanas for the Back Cervical Vertebrae serves as the framework of the Neck and support the Head. These are flexible bones. The second region of the Vertebral Column is called the Thoracic Vertebrae which is composed of twelve vertebrae and is located in the chest area or in the middle of the Back. The bone in the Thoracic Vertebrae moves with the ribs and protect many important organs of the body.
Next to the Thoracic is the Lumbar Vertebrae that consists of five or sometimes six vertebrae. The Lumbar Vertebrae is larger than the Cervical and Thoracic, and carries most of the body`s weight. Located just below the Lumbar Vertebrae is the Sacrum or a fused triangle-shaped vertebra. The Sacrum is originally composed of five vertebrae during childhood and fused into one vertebra after the age of 26. This vertebrae consists the Back wall of the pelvic girdle. After the Sacrum is another uniquely shaped vertebra which composed the bottom of the spine called the Coccyx or Tailbone (composed of 3-5 bones that are fused together). Each vertebra has a small opening and is separated by the Intervertebral Discs that are made of fibrocartilage and are designed to absorb and distribute shock from movement.
Most Spinal Cord problems are not fatal and are musculoskeletal or associated with the Bones, Muscles, tendons, joints, and ligaments. According to studies, majority of Spinal Cord problems is caused by some form of irritation of the nerves that travels from the Spinal Cord through the bones, making the muscles to be stressed. Irritation can be caused by stress, activity, mechanical problem in the Spine. Other causes of such ailments include kidney infection, ulcers, gastrointestinal distress, problems in the reproductive organs or other internal organ disorder, including cancer. These injuries may come in the form of Sprain, Strain, Herniated Disc, Sciatica, Scoliosis, Osteoporosis or bone and joint injury like Osteoarthritis and Fibromyalgia. The most common Spinal Cord problems are Sprain and Strain. These are usually caused by too much stretching of the Back, slowing down abruptly, landing awkwardly, sudden change in direction, and clashing with another person which happens mostly in sports events.
Herniated Disc is a back injury which can cause acute pain. Symptoms of a Herniated Disc include numbness or tingling sensation in the legs and feet, muscle spasm or cramping, sciatica, loss of leg function, and severe back ache. Smoking, lack of exercise, improper diet, Aging, and poor posture exaggerate the problem. Disc Herniation may progress suddenly or gradually over weeks or months and it ultimately affects the Lumbar Vertebrae. Osteoporosis is a Spinal Cord problem, which can happen without symptoms. Osteoporosis is the disorder wherein the bones become abnormally brittle, less dense which is the result of decreased bone mass or a number of different diseases and abnormalities. Symptoms include fracture in the hips, vertebrae, wrist or other parts of the body, curvature of the spine and loss of height. Osteoporosis cannot be cured but may be controlled and is common in older people. Following a proper lifestyle, a yogic diet and practicing relevant asanas can help in alleviating such problems.
Scoliosis is another Spinal Cord problem that shows the abnormal lateral curvature of the spine to the side, either left or right. This ailment is usually developed during childhood and rarely occurs in adults. Common causes include succession of the disease from childhood, asymmetric degeneration of the joint in the spine, or a combination of both. In severe cases, the spine can rotate, resulting in prominent ribs on one side of the body making the spaces between the ribs narrow thus causing complication in Breathing. Some more common Spinal Cord problems include Sciatica, Osteoarthritis and Fibromyalgia. Sciatica is often caused due to a Herniated Disc; other causes include Sacroiliitis, Lumbar Facet Joint Syndrome, Piriformis Syndrome, Iliolumbar Syndrome and Lumbar Spinal Stenosis. Sciatica described as the pain all along the Sciatic Nerve or start from the buttock to the back of the leg. Sciatica may also cause numbness and tingling or pain in the sacrum. Osteoarthritis and Fibromyalgia are the most common forms of arthritis.
Yoga asanas and various types of physical exercises heal the Spinal Cord problems to a great extent. The most common treatment for Spinal Cord problems includes medication, exercise, and a change in lifestyle, sometimes surgery for crucial cases. However, natural method is always Yoga to cure any health disorder. Yoga is a mild form of physical activity which can help in strengthening the back muscles and skeletal system. It can help in controlling and preventing the occurrence and re-occurrence of back injuries, which can lead to some Chronic or acute back problems. The practice of Yoga ensures relief gradually but in a complete natural routine. Asanas can further tone the back muscles, make it more flexible, alleviate pain and improve the physical posture. Yoga lifestyle, Yoga poses combined with medical attention is sure to decrease the debilitating effect of Spinal Cord problems.
The specific Yoga asanas for Spinal Cord problems brings about stronger and more flexible spine. The Corpse Pose (Savasana) is considered as a classic relaxation pose for back aches and is practiced before or in between Asanas as well as a final relaxation. Savasana is often recommended to be the usual sleeping pose for the person suffering from backache as well. Sleeping on a hard ground, without pillows, serve as a magical treatment to minor back problems. Supine poses like the wind relieving pose or Pavanamuktasana assures the best condition for the digestive system thus indirectly serving the spine problems as well. This asana helps in eliminating excess gas in the stomach. Single Leg Raises is performed in order to prepare the body for other exercises. It benefits the legs, lower back muscles, and abdominal area. Trikonasana provides a great `long stretch` to many of the muscles of the body, stimulates circulation to the spinal area and excites reflex nerve activity, thus benefiting the cranial nerves associated with the sensory organs of the head, especially the eyes. This asana removes stiffness in the legs and hips, rebalancing and re-aligning the hips and pelvic area. Developing the muscles along the spine, strengthening the abdominal region and neck, curing minor backaches and neck pain, this asana should be practiced regularly by people suffering from backache.
The Fish Pose or Matsyasana relieves stiffness of the neck and shoulder muscles and improves flexibility of the spine. It is the counter-pose of the Shoulderstand. The intense pull of the asana helps flexing the hips flexors and muscles between the ribs to make it more functional. This asana helps to stretch most parts of the body. By the increasing stretch it stimulates the muscles and the abdominal organs including the neck and throat. This is the only asana that bends the spine and the neck backwards. It helps in improving the posture. Double Leg Raises make sure that the full length of the back is resting on the floor and the shoulders and neck are relaxed. Cat Pose or Bidalasana flexes the spine and stretches the middle to upper back and shoulders. It is good exercises for people sit in front of a computer for long hours. This posture efficiently reduces tension from neck and shoulders and alleviates backaches. It also provides massage to the kidneys. However, this Yoga asana should not be practiced in case of recent back injury.
The Crane Pose or Bakasana entails concentration in keeping the balance. This asana helps the upper back by stretching it and making it more flexible for better support. By continuous practice one can achieve that balance. The Cobra Pose or Bhujangasana improves spinal flexibility and strengthens the muscles in the arms and back. The pose of Balasana is a gentle way of stretching the shoulders, hips, thighs, ankles, and back muscles. Locust Pose or Salabhasana works primarily on the upper back, the Locust Pose targets the lower part. This posture also strengthens the abdominal area, arms, and legs. Another thing that makes it different from many poses is its rapid movement. The hero pose or Virasana strengthens the arches of the feet, stretches the ankles, and improves posture. This Yoga Pose is ideal for people who have flat feet. Half Spinal Twist or Ardha Matsyendrasana lengthens and strengthens the spine and brings more blood flow to the spine. This particular asana increases flexibility in each vertebra of the spine; from the base of the spine through the neck.
Backbends usually give relief to spinal cord problems like Lordosis. When done purposefully backbends increase the C curve of the lower back. Certain poses, such as Setu Bandhasana, will help to build strength in the lower back muscles, which in time may help correct other spine related ailments. Agnisara and Nauli can strengthen the abdominal muscles and diaphragm. Tadasana (standing straight) also helps in giving a correct posture. However, all asanas should be practiced in empty stomach. Yoga asanas work on spinal cord problems like magic and its regular practice ensures a healthy spine, thus keeping away back aches and possibility of other spine diseases.
DISCLAIMER - The Yoga asanas prescribed above should be strictly performed under the supervision of an experienced Yoga teacher.
