Yoga For Lower Back: L4,L5 Herniated Disc

The spinal nerves are the electrical wires of the body. They originate at the spinal cord and exit the spinal column through the intervetebral foramen. Once out in the body the spinal nerves are considered peripheral nerves. They provide both sensation and motoric to muscles.

The vertebra of the lumbar (lower back) spine are the largest vertebra in the body because they carry the most weight and are subject to the greatest amount of stress.
The motions of the lumbar spine include flexion (bending forward), extension (bending backward), side bending, and rotation.

Lumbar spine is stabilized by pelvis, abdominal muscles and ligaments wrapping around the lower back and hips.
The two lowest levels (L4-L5) and (L5-S1) have the most flexion and extension, motion stress, and the highest rate of injury.
That being said, it is the area most frequently associated with back pain and injuries.

1. Flexibility

Exercises that help to stretch and strengthen the muscles that support your lower back will be an important part of your treatment program while healing from lumbar disc. Since tight and short muscles can worsen the pain of a herniated disc and cause re-injuries, regular flexibility asanas (poses) are most important.

2. Abdominal strength

The best way is to start with asanas on the floor, in a chair or using a bench. Legs should be bend while you are in process of healing, engaging abdominal muscles with straight legs add to pressure on lower back, which is to be avoided.
Jathara parivrtti
Tolasana
Modified Chaturanga Dhandasana (Dolphin)
Modified Vasishtasana

2.1. Lower abdominal Strength

The goal is to keep the lower back in contact with the floor ("locked" and safe) while lifting the legs one at a time, or both at the time with arm support.
Ardha Navasana
Table Top
Khandarasana to Purvottanasana

3. Stretching the back muscles

Stretching your lower back will relieve tight muscles around the herniated disk. When the muscles in your low back and hips are tight, they can pull on your back and increase your symptoms. Following asanas have corrective and therapeutic effect on back muscles and posture. In yoga system of believes following asanas also are associated with relaxation and surrender, a sense of peace and trust to life process.
Padangusthasana
Prasarita Padottanasana
Trikonasana
Parsvottanasana
Paschimottanasana
Supta Padangushtasana

4. Stretching the lumbar spine

Following poses help stretch and lengthen your entire spine and help increase flexibility in the lumbar spine. Yogis associate most of following asanas with increased sense of alertness and agility.
Ardha Uttanasana
Marjaryasana - Cat Pose
Balasana
Ananda Balasana
Badhakonasana - Rising Lotus
Malasana
Modified (Ardha) Titibasana
Anahatasana
Halasana - Plow Pose

5. Strengthening lower back

Instability in the lower back leads to pain, stiffness, herniated disks and nerve pinch. Strengthening lower back revives nerve endings in tail bone, increase the sense of stability, helps in toning abdominal muscles. According to yoga system of believes, those poses increase rising of Kundalini and primal (sexual) energy.
Urdva Hastasana - Upward Salutation
Anjaneyasana- Low Lunge
Bhujangasana
Supta Virasana
Adho Mukha Svanasana
Virabadhrasana
Janu Sirsasana
Setu Bandha Sarvangasana
Uttkatasana
The cobra supta padangushtasana
Low lunge
The head to knees sitting arch
Upward facing dog

Exercises to avoid !

1. Leg press
The leg press is a machine attached to weights in which the person lies down and pushes up or pushes out against the weight. According to Florida Fitness Coaches, the leg press is a bad exercise for leg fitness; it can not only aggravate, but can cause bulging or herniated discs.

2. Squat
Avoid a squat !

3. Twist
Avoid! abdominal exercises with a medicine ball or kettlebell and even yoga asanas while you are in process of healing.

4. Straight Leg Lift
Leg lifts done while you're lying face down or situps done with straight legs should be avoided, even as a part of yoga asanas.

5. Weight Lifting
Avoid! Bending over to pick up a barbell and then jerking it into position cause shock to your spine.

6. Running
Avoid! Your discs are the shock absorbers of your back. When you pound continually during running, you are increasing the amount of stress placed on the discs. While running does not usually cause a herniated disc, it can aggravate one and cause other symptomatic lower back pain. Running also shorten the hip flexors and muscles holding the knee caps, that further does not benefit the health of spine.

Wishing you health, joy and strenth!