Magazine - Year 2008 - Version 1
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Language: ENGLISH
Language: ENGLISH
Yogic Treatment of Slip-disk and Sciatica
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Slip-disk and sciatica are the other diseases of muscular and skeletal system. In this sequence of yoga therapy we shall discuss the causes and yogic treatment of these diseases in detail. Slip-disk and sciatica cause backache. Backache is because of the tension and loss of flexibility in muscles and nerves. Generally, the lower back is affected more. This part runs between the neck and shoulders, to reach the lower back. The pain crops up in the back region, where the muscles surrounding and supporting vertebral column get contracted because of the prolonged sitting in difficult and uncomfortable postures. The pain begins with sitting in a chair or a car for extended periods. Chronic backache becomes severe towards evening. Yoga practice yields permanent benefits to the patients.
Composition of the body – Vertebral column in man is a hollow tube made up of 33 bones. The vertebrae are placed one above the other and held firmly together with the help of strong vertebral muscles. Between two vertebrae there is a disc-shaped joint, which is filled with a lubricant. These discs function as shock absorbers. These shock absorbers protect the brain, spinal cord and all internal organs in course of movements and jerks. These discs are filled with a jellylike lubricant and all the bones are attached to each other firmly by ligaments.
What is slip-disk and how is it caused? The pressure on the lower region of the waist causes a crack in the disk which later breaks. This is known as slip-disk. By the breakage in the disc, the lubricant oozes out and exerts pressure on the nerves, and this causes severe pain. Around 4th and 5th vertebrae the pain becomes permanent. Generally this pain is seen in those who work sitting in a chair for long periods or in those whose ligaments in the waist region are weak. This is also caused by lifting heavy weights. This disease is not seen in people who work in fields or work more with hands.
Sciatica- In sciatica the patient experiences piercing pain. The pain originates from the last three vertebrae of waist region and, passing through the two vertebrae in hip region, reaches down to the back of lower limbs. The fluid oozing from the torn disc exerts pressure on the nerve which causes severe pain. Sciatica nerve passes through the waist through the back side of hips and thighs, ankles and reaches down to the heels. Thus in sciatica, pain is felt in hips, thighs and ankles. In such a condition the patient must lie down otherwise the tension in the lower limbs will increase and the patient will experience severe pain. The muscles in the region of pain get contracted quickly. To provide protective support to the region, plaster is used. In condition of severe pain, pain killers can be used and patient must be made to sleep on hard bed covered with a thin cotton mattress.
Diagnosis of the disease – The patient suffering from sciatica and slip-disk feels recurrent pain. Once it becomes chronic, the patient experiences difficulty in movements. A little bending, moving or any other tension hurts him. Such patients always prefer to lie down to get relief from pain. The body of the patient becomes weak. He always feels dejected and irritated. With this psychological problem his personal, familial, married, and social life becomes pathetic and miserable.
Modern therapy – In the chronic cases, operation is the popular cure. Surgeons remove the damaged disc and reattach both the vertebrae. With this treatment patient no doubt gets relief but this is not a permanent relief. Some times pain recurs. With all such procedures the condition worsens. In the initial stages, doctors prescribe waist belt but even that is not a permanent cure. Hot sponging of the region of pain and swelling does provide some immediate relief. Even light massage is helpful. Aspirin or some other muscular depressants are used. But all these cures provide immediate but temporary relief.
Yoga therapy - For the patients of slip-disk and sciatica, in the beginning, such asanas are prescribed which strengthen the muscles and ligaments associated with the vertebrae. The smooth functioning of those parts is assured and a steady flow of blood to these parts is maintained. Backward bending asanas are especially beneficial in these diseases. The duration of asanas should be gradually increased till the back bending attains perfection.
The patient should practice following asanas under the guidance of an expert yoga trainer: – Makarasan, adwasan, and jyeshthikasan. Once the practice of these is perfected, then gradually the patient must proceed with ardha shalabhasan, sarpasan, simple dhanurasan, bhujangasan, shalabhasan, vajrasan, ushtrasan, meru vakrasan, and bhu namanasan. For the shoulder and upper back dwikonasan, sarpasan, bhujangasan, garudasan, gomukhasan and marjari asan are useful and beneficial. Besides these, shithilikaran, pranayama, dhyana and ajapa japa should be practiced.
In the previous issues the procedures for makarasan, marjari asan, sarpasan, bhujangasan, and dhanurasan have been described in detail. The procedures for the rest of the asanas are as follows –
The procedure of Adwasan – Lie on your stomach keeping the legs straight. Spread the hands forward while touching head and relax loosening the entire body as in shavasan.
The procedure of Jyeshtikasan – The posture is like adwasan except that the fingers of hands are clasped together and placed at the back of the head.
The procedure of Vajrasan – Kneel on the floor. Spread the soles of the feet so that toe of one foot rests on the toe of the other. Knees should be touching each other and heels should be spread and the base of the body should rest on these. Remember, heels should be touching the sides of the hips. Place the hands on the knees, palms down.
The procedures of Ushtrasan – There are two procedures:
The first procedure of ushtrasan – Sit in vajrasan with the knees apart and ankles by the side of the buttocks. Keep the feet flat behind the body. Stand on the knees. Twist to the right, reach back with right hand and try to hold the left heel or ankle. Left hand should be raised upward straight perpendicular over the head, and palm should be facing front side. The weight of the upper body should be on the left ankle. Repeat the process in the opposite direction.
The second procedure of ushtrasan – Come to the posture of ushtrasan first. Stand on the knees. Bend backward slowly reaching for the right heel with the right hand and then the left heel with the left hand. Bend the neck and body backward to the extent possible. With the support of knees, come back to normal position.
The procedure of shalabhasan – Place the palms under the thighs in supine posture. Legs should be stretched. Lift the stomach and legs up. Legs should not be touching each other. Stay in this position for a while and then come back to normal state.
The procedure of Ardhashalabhasan – Lie down on the stomach and place the palms under thighs. Let one leg be stretched on the ground and lift the other leg up to the extent possible. After remaining in this state for some time come back to normal state. Repeat the procedure with the other leg.
The procedure of meru vakrasan – Stretch the legs forward in sitting position. Vertebral column should be straight. Turn the trunk slightly to the right and place the right hand behind the body close to the left buttock, with the fingers pointing backward. Place the left hand behind and slightly to the side of the right buttock, as close as possible to the right hand. Bend the left knee and place the foot outside the right knee. Twist the head and trunk as far as it is comfortable using hands as levers, while keeping the spine upright and straight. Hold the final position, relaxing the back. Look over the right shoulder as far as possible. Reenter the trunk, relax for a few seconds and then twist again. Practice up to 5 times and then repeat on the other side.
Bhu namanasan – Sit with the spine erect and legs outstretched. Place hands to the side of the right hip. Move the right hand back slightly further behind the body with the fingers pointing backward. Twist the trunk 90 degrees to the right, using the arms and shoulders as levers. Slowly bend the torso and bring the forehead to the floor, close to the hand placed behind the body. The spine should be as straight as possible. Try to keep both buttocks on the floor. Hold the final position for a short while. Slowly raise and return to the starting position. Repeat the movement on the other side. This completes one round. Practice up to 5 rounds.
The procedure of Gomukhasan – Place the heel of the left leg by the side of the right buttock. Place the right leg on the left thigh. The knees should be one above the other. Place the left arm behind the back and right arm over the right shoulder. Try to clasp the fingers of both hands behind the back. Trunk should be straight. Eyes closed.
Shithilikaran –After every asan, rest in adwasan for 15-20 seconds. At the end of a series of asanas, practice shavasan followed by yoga nidra.
Ajapa japa – Inhaling and exhaling with complete consciousness and awareness of relaxation from muladhara chakra to agna charka and from agna chakra to muladhara chakra is extremely beneficial. With every breath the flow of prana through the muscles of back should be visualized. This keeps the body and mind peaceful; and accelerates the healing process.
Food – In the beginning, light semi-liquid food should be taken. Juices of vegetables are the best. After some time, kichadi can be taken. Vegetable juice and kichidi eliminate constipation. As the condition improves patient can be given rice, dal, vegetables and roti. Non-vegetarian dishes, cheese, oily and fried food, milk, ghee and heavy meals should be avoided.
Some other suggestions – Stop the forward bending asanas at least for six months, until the disease gets cured completely. Sukhasan, padmasan, and siddhasan should not be practiced. Contact an expert yoga trainer or the Department of Yoga, Devasanskriti Vishwavidhyalaya, Gayatrikunj, Shantikunj, Haridwar. Do not sit on chair for long durations. Do not drive long distances at a stretch. Avoid lifting heavy weights. Stop gardening.
If the right life style is adopted and yoga therapy is regularly practiced, the patient reaps great benefits.
Composition of the body – Vertebral column in man is a hollow tube made up of 33 bones. The vertebrae are placed one above the other and held firmly together with the help of strong vertebral muscles. Between two vertebrae there is a disc-shaped joint, which is filled with a lubricant. These discs function as shock absorbers. These shock absorbers protect the brain, spinal cord and all internal organs in course of movements and jerks. These discs are filled with a jellylike lubricant and all the bones are attached to each other firmly by ligaments.
What is slip-disk and how is it caused? The pressure on the lower region of the waist causes a crack in the disk which later breaks. This is known as slip-disk. By the breakage in the disc, the lubricant oozes out and exerts pressure on the nerves, and this causes severe pain. Around 4th and 5th vertebrae the pain becomes permanent. Generally this pain is seen in those who work sitting in a chair for long periods or in those whose ligaments in the waist region are weak. This is also caused by lifting heavy weights. This disease is not seen in people who work in fields or work more with hands.
Sciatica- In sciatica the patient experiences piercing pain. The pain originates from the last three vertebrae of waist region and, passing through the two vertebrae in hip region, reaches down to the back of lower limbs. The fluid oozing from the torn disc exerts pressure on the nerve which causes severe pain. Sciatica nerve passes through the waist through the back side of hips and thighs, ankles and reaches down to the heels. Thus in sciatica, pain is felt in hips, thighs and ankles. In such a condition the patient must lie down otherwise the tension in the lower limbs will increase and the patient will experience severe pain. The muscles in the region of pain get contracted quickly. To provide protective support to the region, plaster is used. In condition of severe pain, pain killers can be used and patient must be made to sleep on hard bed covered with a thin cotton mattress.
Diagnosis of the disease – The patient suffering from sciatica and slip-disk feels recurrent pain. Once it becomes chronic, the patient experiences difficulty in movements. A little bending, moving or any other tension hurts him. Such patients always prefer to lie down to get relief from pain. The body of the patient becomes weak. He always feels dejected and irritated. With this psychological problem his personal, familial, married, and social life becomes pathetic and miserable.
Modern therapy – In the chronic cases, operation is the popular cure. Surgeons remove the damaged disc and reattach both the vertebrae. With this treatment patient no doubt gets relief but this is not a permanent relief. Some times pain recurs. With all such procedures the condition worsens. In the initial stages, doctors prescribe waist belt but even that is not a permanent cure. Hot sponging of the region of pain and swelling does provide some immediate relief. Even light massage is helpful. Aspirin or some other muscular depressants are used. But all these cures provide immediate but temporary relief.
Yoga therapy - For the patients of slip-disk and sciatica, in the beginning, such asanas are prescribed which strengthen the muscles and ligaments associated with the vertebrae. The smooth functioning of those parts is assured and a steady flow of blood to these parts is maintained. Backward bending asanas are especially beneficial in these diseases. The duration of asanas should be gradually increased till the back bending attains perfection.
The patient should practice following asanas under the guidance of an expert yoga trainer: – Makarasan, adwasan, and jyeshthikasan. Once the practice of these is perfected, then gradually the patient must proceed with ardha shalabhasan, sarpasan, simple dhanurasan, bhujangasan, shalabhasan, vajrasan, ushtrasan, meru vakrasan, and bhu namanasan. For the shoulder and upper back dwikonasan, sarpasan, bhujangasan, garudasan, gomukhasan and marjari asan are useful and beneficial. Besides these, shithilikaran, pranayama, dhyana and ajapa japa should be practiced.
In the previous issues the procedures for makarasan, marjari asan, sarpasan, bhujangasan, and dhanurasan have been described in detail. The procedures for the rest of the asanas are as follows –
The procedure of Adwasan – Lie on your stomach keeping the legs straight. Spread the hands forward while touching head and relax loosening the entire body as in shavasan.
The procedure of Jyeshtikasan – The posture is like adwasan except that the fingers of hands are clasped together and placed at the back of the head.
The procedure of Vajrasan – Kneel on the floor. Spread the soles of the feet so that toe of one foot rests on the toe of the other. Knees should be touching each other and heels should be spread and the base of the body should rest on these. Remember, heels should be touching the sides of the hips. Place the hands on the knees, palms down.
The procedures of Ushtrasan – There are two procedures:
The first procedure of ushtrasan – Sit in vajrasan with the knees apart and ankles by the side of the buttocks. Keep the feet flat behind the body. Stand on the knees. Twist to the right, reach back with right hand and try to hold the left heel or ankle. Left hand should be raised upward straight perpendicular over the head, and palm should be facing front side. The weight of the upper body should be on the left ankle. Repeat the process in the opposite direction.
The second procedure of ushtrasan – Come to the posture of ushtrasan first. Stand on the knees. Bend backward slowly reaching for the right heel with the right hand and then the left heel with the left hand. Bend the neck and body backward to the extent possible. With the support of knees, come back to normal position.
The procedure of shalabhasan – Place the palms under the thighs in supine posture. Legs should be stretched. Lift the stomach and legs up. Legs should not be touching each other. Stay in this position for a while and then come back to normal state.
The procedure of Ardhashalabhasan – Lie down on the stomach and place the palms under thighs. Let one leg be stretched on the ground and lift the other leg up to the extent possible. After remaining in this state for some time come back to normal state. Repeat the procedure with the other leg.
The procedure of meru vakrasan – Stretch the legs forward in sitting position. Vertebral column should be straight. Turn the trunk slightly to the right and place the right hand behind the body close to the left buttock, with the fingers pointing backward. Place the left hand behind and slightly to the side of the right buttock, as close as possible to the right hand. Bend the left knee and place the foot outside the right knee. Twist the head and trunk as far as it is comfortable using hands as levers, while keeping the spine upright and straight. Hold the final position, relaxing the back. Look over the right shoulder as far as possible. Reenter the trunk, relax for a few seconds and then twist again. Practice up to 5 times and then repeat on the other side.
Bhu namanasan – Sit with the spine erect and legs outstretched. Place hands to the side of the right hip. Move the right hand back slightly further behind the body with the fingers pointing backward. Twist the trunk 90 degrees to the right, using the arms and shoulders as levers. Slowly bend the torso and bring the forehead to the floor, close to the hand placed behind the body. The spine should be as straight as possible. Try to keep both buttocks on the floor. Hold the final position for a short while. Slowly raise and return to the starting position. Repeat the movement on the other side. This completes one round. Practice up to 5 rounds.
The procedure of Gomukhasan – Place the heel of the left leg by the side of the right buttock. Place the right leg on the left thigh. The knees should be one above the other. Place the left arm behind the back and right arm over the right shoulder. Try to clasp the fingers of both hands behind the back. Trunk should be straight. Eyes closed.
Shithilikaran –After every asan, rest in adwasan for 15-20 seconds. At the end of a series of asanas, practice shavasan followed by yoga nidra.
Ajapa japa – Inhaling and exhaling with complete consciousness and awareness of relaxation from muladhara chakra to agna charka and from agna chakra to muladhara chakra is extremely beneficial. With every breath the flow of prana through the muscles of back should be visualized. This keeps the body and mind peaceful; and accelerates the healing process.
Food – In the beginning, light semi-liquid food should be taken. Juices of vegetables are the best. After some time, kichadi can be taken. Vegetable juice and kichidi eliminate constipation. As the condition improves patient can be given rice, dal, vegetables and roti. Non-vegetarian dishes, cheese, oily and fried food, milk, ghee and heavy meals should be avoided.
Some other suggestions – Stop the forward bending asanas at least for six months, until the disease gets cured completely. Sukhasan, padmasan, and siddhasan should not be practiced. Contact an expert yoga trainer or the Department of Yoga, Devasanskriti Vishwavidhyalaya, Gayatrikunj, Shantikunj, Haridwar. Do not sit on chair for long durations. Do not drive long distances at a stretch. Avoid lifting heavy weights. Stop gardening.
If the right life style is adopted and yoga therapy is regularly practiced, the patient reaps great benefits.
