Yoga Routine for Herniated Disc: Pain Relief (QUICK RESULTS!)
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- Опубліковано 29 чер 2024
- This gentle full yoga routine is more focused on extension of the spine to relieve pain for people with herniated discs.
➡️ If you are able to manage your pain but you want to be stronger, then this is the perfect class for you.
This video also has tips on how to adjust your movements all throughout the day.
Follow along as I show you the best yoga exercises to help you recover from your injury.
➡️ These exercises presented in this video are highly effective to help you with pain or discomfort that you have from slipped discs.
I also recommend my other Herniated Disc Series so you can change up your exercises depending on the level of pain you have.
If you love learning about your body then I have made two anatomy freebies for you. One is a full-hour workshop on knee pain. As a bonus, if you sign up you'll also receive a free bootie building class.
💜CLICK HERE TO GAIN ACCESS 💜: tinyurl.com/ywzexjjf
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💬 Did I help you feel better with this yoga routine for herniated disc? Let me know if this helps at the comment section below.
✨ And if you like this video, consider subscribing to Celest Pereira Physio using this Link! ⤵️
ua-cam.com/users/CelestPerei...
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💞 Hello & Welcome to my channel! My name is Celest Pereira and on this channel, I will be focusing on education and tutorials for living a healthier and pain-less life! 💞
Thanks for stopping by my channel. Here you'll get free yoga and exercise videos, as well as wellness tips to help your body, mind, and butt feel wonderful.
If you love movement and anatomy, and you don’t take yourself too seriously, you’re in the right place.
➡️ My biggest passion has been the human body since I was little. When I grew up to I trained as a physio and have been passionately teaching optimal movement for 11 years. My classes and workshops are challenging but having fun while we learn is always a priority.
Of course, everyone is at a different stage on their journey to a healthier mind and body. There’s absolutely no shame in it, the most important thing is to start! Once you get going, you’ll notice that all of the routines and exercises I teach will become easier and easier to accomplish.
➡️ Here, you can also expect lots of neural, psychological, and physiological tidbits sprinkled in. Join me on the journey to living a better life!
Don't forget to subscribe for weekly uploads and hit the bell to be notified as soon as a new video is released! 🔔
See you on the mat darling 💗💗💗
Celest
#herniateddisc #herniateddisctreatment #yogateacher
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Chapters
00:00 Introduction
01:19 Standing Pose
01:50 Lift
05:50 Down to our knees
07:43 Point the toes
09:16 Push the floor away
09:55 Push ups
11:49 Support your body
13:17 Grab your ankles
14:12 Keep your back arched
18:50 Arch back
20:00 Left leg
20:20 Right leg
21:10 Super plank
21:55 Stretch
24:45 Roll on to back
27:57 Glute stretch
30:57 Outro - Спорт
please, more videos on strengthen the core for a herniated disc.
I tend to be a “Yoga with Adriene” addict, but when my back started screaming and I suspected disc involvement, I came across your videos. Some challenging yoga, my back feels better for it and I love your cheeky sense of humor! Thank you, Celest, that was helpful!
Hi Crystal, totally my story! Was doing YwA daily for nearly a year when I found myself with a herniated L5S1 (not blaming the yoga for it though - have been working from home and sitting on a very bad chair for over a year... that must have done the trick!).... just curious, did you manage to heal your disc? Have just started with these videos and feel like it's getting better but scheduled to have spinal injection in a few weeks.. hesitating whether to do it or not... maybe doing these videos can heal me?
Wow such high praise as YwA is just incredible !
@@dianedevos8132 Yay my darling, sometime a small change in direction makes all the difference x
My exact story. Severe L5/S1 herniation from YWA (not her fault! I overdid a power yoga). I've been offered surgery because I have calf weakness from nerve compression but I would far rather try to heal myself ... here's hoping. Did you get totally better?
Slow your roll Diane and vron: I was never diagnosed, nor did I say as much, with herniated disc. I simply *suspected* disc involvement.
If you are unsure of a treatment intervention being offered, do a few things: get a second and possibly a third opinion. Be up front with your doctors about your concerns and hesitations: they should not be pressuring you into something you are not comfortable with, but instead providing educational resources so you have your questions answered. Be wary of googling: not all information on the internet is good. And my own personal fav: if it sounds too good to be true, it probably is.
Total recovery from severe herniation with extremity numbness and tingling seems like an unrealistic expectation, but I have heard of stranger things.
Thinking something outside of you can heal you without your changing some habits may be heading down a dangerous path, for example if you sit in a bad chair to work from home, it may be time to shift that habit.
I am just some random person on the internet who found a bit of relief from this lovely resource from Celeste. I am not a member of your care team, they are who you should be touching base with questions you have.
This is my fourth or fifth time to do your full length version. 6 months ago I could barely walk (avid long distance runner for 20 years!) and had been in severe pain for over four months - after four more months of recovery, two epidural shots in the back, and excellent PT, I discovered your 15 minute class. I had been scared to move forward (no pun intended!) The 15 minute class moved me out of maintaining to strengthening!! The moves you chose COMBINED with your sweet spirit and words throughout the yoga I was not afraid to keep pushing myself. I found this full length video last week and have had relief and less sore joints and muscles throughout the day! Immediate relief - noted though, I don't have any nerve pain as I do it. Thank you for caring!! I am looking forward to a "stepped up" version to this one if you are going to do one. I am not a yoga person, and this is not intimidating at all!
Susan! You legend! So inspiring how you've been moving forward in your life and training in the face of so much pain. I am blown away by you lady! Thanks for taking the time to share your story with me. It's people like you that keep me going! Please if you feel this is worth it, please can you share it. It honestly helps me so much and i will be very grateful. Sending you loads of love and I will keep making you more videos I promise xxx
@@AlbaYogaAcademy at 4:13 your doing a twist.. Is it safe to do with bulging disc??
@@mercy6054 WE need to train the body to tolerate as many pain free movements as possible. The secret is that you should move within your brain free range, Hope this helps x
Thank you so much for these exercises - when I started I could hardly walk I was in so much pain and a week later I´m doing this more challenging lesson and am off pain killers since 3 days now. Feels so good!
Celest, thank you so much for this video. I started with the shorter version a few weeks ago which made me realized that there are a lot of yoga positions that are bad for me! I used to push through them even when I was in pain. I just found this longer video today and although I couldn't do the most difficult versions of the postures, it was exactly what I needed. I've had lower back pain for years because of a degenerated disk and for the last few weeks I'm almost pain free, I can sleep through the night without waking up in pain and I can do everyday household chores without worry. Thank you so much for your instruction and education on this topic.
I would LOVE to see more videos for herniated discs. Maybe some that combine foam rolling too? Just did this video two nights in a row. Had MASSIVE relief after night one after hobbling around in pain for three days prior! 💗
Thank you so much putting up this routine! It has already helped me so much day to day knowing how to move and strengthen correctly! It's always a pleasure tuning in! :-)
Fantastic! Perfect at home class for recovery from a slipped disc. Thank you❤️
This is my second-favorite video on all of UA-cam, right after your first video on “yoga for herniated discs”!!! THANK YOU SO MUCH ❤️🙏
This is just what I've been looking for! Thank you!!
Doing this routine has changed my life for the better! Thank you so much 🙏🏼
Thank you so much. This video has allowed me to do yoga again. I'm still in alot of pain but just being able to do most of the poses in this video without pain is well... I have no words other than I have tears of joy to be able to exercise again and work on getting my strength back. Thank you 😊
aww thank you for your kind words and sharing this with me
Dear Celest,
I cannot thank you enough! I’ve always practiced sports until a herniated disc forced me to stop. As a concert pianist I had to reduce concerts, i was afraid to move and very much in pain. I am so grateful for your videos, they changed my life and I feel myself again. You are an angel 🙏🌹
Thank you for this yoga class, you are inspiring and really good at what you do, it has helped a lot!
Thanks for making these! You are helping me recover!!!
Thank you so much Celest for bringing the energy, love and great practices!
🙏✨💪🌸
My pleasure beautiful friend x
Means a lot that you do this!
Thank you soo much for this great tape!
Really enjoyed this class. Thank you. More like this please 🤗
Celest, thank you for this class. It helps so much
You dear woman, what a difference you have made to the quality of my life! Just avoiding "flexion" as you suggest has made everything so so much better. And the yoga is lovely. Thank you so much, please keep up the fabulous work.
thx for giving good pieces of advice and ideas!!!
Thank you so much, so grateful to find this.
These videos have saved my life by teaching me how to adjust my movements all throughout the day, and I do these videos in the evening when the pain starts to be unbearable. And I love Celestes whole way of communicating--so joyful and sweet. Thank you so much.
glad to see you're back to posting! we have missed you.
Aww thanks Dan x
Thank you so much for your videos for herniated disc! I have shared this with many others who are suffering as well. We are grateful!
Thank you so much Celest!! This whole series is amazing and has helped me so much!!
If you ever think of adding another video (for those of us who have recovered well thanks to you!) could it be more like a regular flow with modifications? 🌸❤️❤️
Love this class! Thank you so much.
I'm 27 with a l4 l5 and s1 herniation. I've been bed ridden for 4 weeks.
I've finally started trying yoga and I started with your videos. Already I'm doing every position and feels great breaking a sweat. You truly are an angel helping each and every one of us. I love you very much. Thank you for your selflessness
I am beyond grateful to read these words. Well done you for your perseverance
I have this exact injury right now and I’ve tried yoga consistently for a month and haven’t felt any progress yet. Anything you recommend? I’m desperate to know!! Thank you
@@Two4Jay make sure it's not inflamed and do this twice a day
@@jamesdean7842 do you just ice to counter the inflammation ?
@@Two4Jay yes and anti inflamitories from the Dr.
I threw all the other pills away
Dear Celeste, your enthusiasm is so amazing that I got up from my couch and became a human pretzel in five minutes. My back feels better. Thank you.
Thanks for making this series! I recently found out a have a herniated disc just as I was starting to regularly do yoga. I'm grateful to have some content that cater's to that. It's a great way to wake my muscles up and helps them stay engaged throughout the day.
I was diagnosed with a herniated L5 disc nearly 11 years ago at the age of 12. I have been through quite a bit of physical therapy and have a lot of experience with how to move without hurting my back. You've included all of the tips and tricks that I've learned and you even included several positions that my physical therapist has me do. Thank you for this mindful practice! I would love more herniated disc friendly practices especially ones that are for flexibility! ♥️♥️🙏
Really amazing class!! recently home from a five day stint in hospital, could barley move days ago! been doing your previous shorter class and started on this one, its helping me so much with recovery, thank you thank you thank you xx
I created an account just to appreciate your work :) . I do this class daily and It helped me a lot . I don't even feel injured anymore . Thank you for everything .
Hi Celest thank you for your series on herniated discs. You have really helped me to recover from a herniated disc that I experienced due to a reaction against new medication. Your mindfulness has also been a massive help in the healing process. A series of 30 minute classes would be wonderful. thank you again
Great class. Made me feel strong (or at least like I could be strong again) for the first time since hurting my back. Thank you!
This class = absolute lifesaver.
Thank you so much- I have been searching for a yoga practice that didn't involve hip flexion. I have found it and you now have one happy devotee ;)
This was a fantastic class - just what I needed after being inactive for so long!
Hi Celest,
You fixed my back about 3 years ago with your 16-min class. I commented then, too. I am so grateful for your work, thank you.
I had problems again recently and so I came back here and once again! You fixed me again! =D
I have shared your videos so many times, too!
Thank you! You're really great!
Take it easy.
I do one of your classes every day. I have herniated disks on three lumbar levels and your classes have helped me a great deal. I'm more flexible, pain-free, and it's helping with balance. Thank you so much.
I've been struggling with nagging lower back pain for several weeks now, and I am SO glad that I stumbled across this practice. Thank you, Celest for taking the time and putting forth the effort to put it together. It is one of the few videos that actively focuses on extension of the spine and avoiding flexion that turned out to be inflaming thing even more. 10/10 would/do recommend! Will definitely be coming back to this one again.
Thank you for your three videos. I refer clients to these videos, when I cannot help them out one on one! Thanks for sharing lovely!
Thank you so much for creating this practice! I have had surgeries on my neck and back, so I find this routine very beneficial. Please consider a practice for those of us who have had spinal fusion surgeries.
Your modified yoga works better than my Physical therapy. Feels great relieves some of the tightness and weakness from my sciatica. Plus your easy on the eyes!
Thank you Celest. Really gave me hope to find your videos. So good to know which moves to do and not be worried. Feel so much better after your sessions!!
Your comment makes such a big difference to me. Thank you for taking the time. I am so happy you feel good x
Thank you so much for this! I have been on a total roll with working out and feeling great until my low back decided to totally go out on me this week out of the blue. Definitely needed some great stretches and instructions on how to protect my back but still keep my body moving in a way that will hopefully help these nerves settle back down. 🙏🧘♀️
I have a damaged disc and was having a bad day with pain. I did your class and I don't have pain for now. Thank you for your online vids, would love to see some more 😊 x
Wow this was so hard but very much needed. This has to be my daily routine!
Oh! I only just discovered you - very late in the game I see!! Thank you so much for your videos, they are an instant help for my back. Plus I have to say that your adorable attitude is sooooooo refreshing and lovely. Thank you ❣️
I’ve been a big SaraBeth Yoga fan for years but you’re my new favorite instructor since I love your style, smile, humor, knowledge and beauty. Will keep enjoying waking up to you for a long time to come Cel! 🙏🏻😙
Aww thank you. Please send me your suggestions for other videos x
Thank you so much!!
These videos are awesome, Celest you are amazing. These videos for sure helped me to tally recover from my herniated disk.
Thank you so much for the work you have put up to help thousands of people! Thanks for your amazing contribution. Much love!
So nice of you! Your comment helps so much !!!
This is sooo helpful I've done this for about 4 months and it helped me a lot .... my herniated disc got better thank you so so much 💜💕
This video helped me SO MUCH I haven't moved this much in 2 months and it felt incredible to realize there are so many ways to move that don't produce any pain. I have a herniated T4 (upper back).
Can't believe I'm only seeing this video now.
Thank you for that! Really saved my injured back ^^
If you feel like doing more of these I would appreciate it sooo much ❤️❤️
Wow this made my day!
I couldn't walk properly, and with all meds pain was there for more than half year. I couldn't do yoga or exercise anymore, and mentally I was in a dark place.
Then I found you.
You saved me with a flow.
Thank you.
Wow! Sorry you had to experience all of that. Thank you for your kind words and support!
love you for making this video!. my whole body is tingling lol. Feels very safe for my L5. Thank you again. You make it look so easy 😓😥
Excellent class! The last stretch felt great I need to stretch my hips---I didn'tfeel any danger with it. I like your version of the plank. Thank ypou, please keep up the good work.
You are amazing! I've never done yoga in my life as I've neglected working on my core and focusing more on building muscle (I'm around 215 lbs now) and these videos have really helped me with my herniated disc in just 2 weeks! Thank you so much for these videos!
I suffered from back pain for over a year. Found this video and it along with a few other things got me back to normal. 2 years later, experienced similar pain, used this video the first day and by day 3 I was back to normal :). Awesome, thanks so much!
Wow...this was the hardest class ive done mentally and physically in a while!.....and I teach Yoga! I also suffer from 2 herniated discs and strggle to follow the rules of constant extension. Thank you for showing aome beautiful variations. I want to try to do this frequently....i felt all the nemefits! I super appreciate you....lotts of love from Las Vegas!
I was so pleased to find this video - I have a severe L4-L5 disc herniation, and not being able to do yoga (or anything much!) has made me very sad! :( It's been so nice to find suitable yoga video to get back to it, if gently. I'm currently doing your shorter one in the morning, this in the evening, and several of the exercises are similar to things my Physio has also recommended, which is nice. Can't do everything in this longer video yet but it's early days and I'm taking it easy, looking forward to progressing, and hopefully avoiding surgery - fingers crossed! I'm amazed at how much I've stiffened up just over the months I've had problems, so it's great to be building strength and flexibility again, too. Thank you, thank you, thank you!!!
Thanks, beautiful, and it helped me doing yoga again!
ur videos are so helpful for my l5s1 been following the last week and i think its helping...want to get back into running and lifting once it heals...but these are also helping my balance and concentration too
Thank you very much for creating this sequence.
Thank you Dominika
Thank you so much 🙏🙏 Amazing workout and stretch. I’ve in pain for the past month. One class - and I don’t feel any pain anymore 😮 Thank you again 🙏
Thank you, thank you, thank you!
Brilliant thanks, please keep posting more!!
Thanks Ashley! I'll do! x
i couldn't walk for weeks, and between this and swimming, I'm starting to feel myself again. thank you so much for this!
Thanks Celeste! I've been doing yoga for 8yrs and have totally stopped since my herniation. It was killing me watching all that progress fade away. Feels great to get back on the Mat. Can you post more?? Thanks so much!
This is great! I was already doing your shorter video for herniated disk a few times a week, it's good to have something new and it would be wonderful to have a full 60 minutes class for us with a full routine. Thank you so much!
Great suggestion. I;ll keep it in mind x
Request for 45-60 minutes please.
Jumped in to this class emediately... Goodness I'm enjoying this
This was so good for my herniated disc! Thank you!
Thanks so much! Can you post a decompression, and core/back vid for herniated discs? Love the vids
Thank you so much for these herniated disk focused videos!! I can't tell you enough how tight my hips, legs, and lumbar spine were. I have been dealing with a herniated disc for 3 months now, miserable and isolated to laying prone for relief. I decided to finally take action to attempt in hopeful recovery instead of relying on doctors. Your video program was the first I landed on with these special considerations I needed. Not only have my ADLs improved, but I am experiencing less pain. Thank you do much for creating these instructional videos!
Really, thank you so much Celest. This is just amazing. I wake up every day with low back pain because of a Hernia and this video just save me . I feel so much flexible after it. Please post more and more.
Oh this is so good to know!!!!
I’m a very active dude, love working out until the point it herniated my discs 😢. I find this routine VERY helpful and challenging and love it! Thank you now that I’ve found a new way to stay active and strong without pain!
Thank you so much for sharing your story and your support. I am so glad I can help you x
this is brilliant! Adding my voice to the chorus of commenters wanting another variation of this routine. I love yoga but haven't been able to practice it since herniating a disc in my lower back. This class has given me a way back into practice. Huge thanks.
Awww thanks Josh!!!! I'll make another one soon :) Please share this video so more people can benefit from it. Big hugs, cel x
Thanks. Love it. From the Philippines
My second back surgery for a herniated disc. I have to do it right this time. I really appreciate the routine here. This is such life changing advice. I was doing the yoga all wrong, not arching enough. Thank you.
we're so pleased it's a help.
I 've had 16 in the last 18 years, try to hike and use exercise for strength, I've always heard that yoga is amazing, everything physically has been taken from me,my daughter who plays professional soccer was home for a visit, and shared your videos with me,I do your sessions everyday, the change is amazing, thank you for what you do,it is appreciated, please more programs for people with multiple back surgeries, thank you
Thank you so much it gave me a relief
Thank you this was so amazing!!
Glad you enjoyed it!
Excellent session. Feels safe while still being active. Thanks.
Great to hear!
I am so grateful I found this class!!!! I was in pain for 2 months and was scared to diagnose myself with a herniated disc. After the new year I finally caved in and started treating my back with care for a herniated disc and this video is where I began. The next day after this class, it was like night and day. I have no pain radiating down my legs and I can actually walk and stand with minima discomfort. Thank you soo much for this!!!
thanks so much for this, I have spinal stenosis and disc hernation throughout L1-S1 so this felt good and safe!
Super yoga for those with back problems. Thank you so much!
Glad it's helpful; to you xx
I’m so glad I found these videos! Was there a series created? I would totally buy it.
I so much appreciate you. I can’t thank you enough for putting this information out so we could all heal. I’ve been suffering for 2 years and I pray that this will put me on the right tract to recover. I hope to walk a mile as I’m restricted. My right leg numbs up after standing for more than 10 to 15 minutes. The only way to relieve it is to sit. Can’t wait to be normal again. Please keep doing what you are doing and changing peoples’ lives. God has you there for a reason. I pray for you And May God bless you abundantly.
Amazing video thank you 🙏 I’m really starting to like this routine
I’m going to do it every morning
Are you cured now
Thank you so, so much, Celest! I have just been offered the option of surgery for a severe L5/S1 herniation (caused by an over-enthusiastic YWA session), which I really want to avoid if possible. The research shows that one can heal in time. I was in 10/10 pain for nearly two weeks (I honestly don't know how I survived it - no position relieved my pain; it was beyond excruciating, and I had virtually no sleep the entire time), but as soon as it was manageable, I started your videos. I'm now, four weeks after my herniation, pain free, although I still cannot do a calf raise on my left foot (suggesting nerve damage/impingement), so I am hoping to give my nerve the space to heal with your programme. I am so grateful to you. I felt utterly depressed two weeks ago, and now I have hope again! I would love more of these videos. Yoga got me into trouble, and I truly believe yoga will get me out of it!
So sorry you went through all that pain. Appreciate the consistency and so glad you're feeling a difference! You've got this!
Thank you again, I have been doing this practice, got so much better on my back now. Thank you and wish you beauty from inside out! God bless you!
Appreciate YOU!
hey still loving this class and is deffo helping be get stronger every day! would be amazing if you could do a yin yoga class for people with slipped discs!!
Celest, I love everything about this video and your personality! You are a warm hug, as well as an enthusiastic coach- a true blessing! Why more Yoga instructors, especially on UA-cam, don’t address the common ailment of vertebral disc disease/herniations, I can’t understand. I have had multiple back and neck surgeries, but I still practice yoga, and so does my Neurosurgeon. However, as no Yoga instructor addresses disc problems, I am constantly thinking of ways to modify my practice ; sometimes it’s tiring. It’s nice to enjoy a practice that adds a little challenge, while keeping a mindfulness on the discs. I would enjoy a similar practice with the thoracic and cervical discs in mind. Thank you again!
Big thank you from Hawaii, your videos are great! post L5/S1 surgery and this is helping a bunch. Mahalo
I had a herniated disc during Christmas period . Your class is helping me alot to recover from it !Pierre from Canada .
celest thank you so much and i hope you are reading all this comments! Ive been in off/on pain for 4 months since i mess my disc up with deadlifting. I messed up my disc even worse week ago with wrong streching excersises (bending forward). doctors still dont work for some time (only emergency) so i was in lot of problem. 3 days before i found your videos i couldnt walk more than 3 minutes without starting to get pain in lower back,and now i dont feel pain at all! i think my problem was i didnt develop those core and smaller muscles so i was prone to that kind of injuries,and now even only 3 days later i feel more stable in lower back. you are very beautifull from inside and outside,much love from croatia
I am 26 and suffering from herniated disc. I practice with you and really helps me get strength in my back muscle. Thank you very much for your amazing video.