Author: Sangeeta Sedani
Previous Training: 300-Hour Yoga Teacher Training (YTT)certified by Bodhiyoga International
Current Program: 500-Hour Remedial Yoga Continuing Professional Development (CPD) Course delivered by Bodhiyoga International
Presenting condition
Following a late June Saturday of gardening and lifting heavy garden pots I woke up on Sunday with pain and stiffness into the right leg down to level of the calf. Despite the pain, I was able to get up and move around and tried some yoga exercises. I felt this helped the pain initially with slight improvement and I took some ibuprofen to help ease the inflammation and pain. That Sunday I attended a previously booked open air concert with my husband and some friends. During the concert I was mostly standing, aware of pain butadmittedly the concert was a good distraction. Standing was undoubtedly more comfortable than sitting. I took some ibuprofen on Sunday evening and went to bed, fell asleep quickly. Around 4am Monday morning, I woke up in severe pain around the lower back and this referred down to the foot (mainly heel region) – my right leg and foot felt numb!
My husband took me to A&E as I was in excruciating pain and could not straighten my back. After several hours of waiting, assessments and a CT scan in A&E, the diagnosis was disc herniation and likely protrusion of the disc into the sciatic nerve. I was sent home with a cocktail of strong painkillers and anti-inflammatory medicines.
Further investigations through MRI imaging and consultation with a spinal surgeon confirmed that it was right leg radiculopathy (sciatica) caused by right side L5/S1 intervertebral disc prolapse with right side S1 impingement of the nerve root. The treatment suggestions were either surgical intervention through L5/S1 discectomy or physiotherapy alongside natural healing. I chose the latter option as the risk/benefit of major surgery did not feel compelling enough, whereas a course of physiotherapy combined with the body’s natural capacity to recover felt both clinically sound and personally reassuring.
This write-up reflects my recovery both through researching the condition with a scientific lens shaped by my long career in medicines development and practically applying the remedial yoga sequences for the back that I learnt through completing the Bodhi Yoga Remedial 500-hour YTT.
My scientific background led me to explore the pathology, biomechanics, and evidence base behind L5/S1 disc herniation and sciatica, so I could understand the condition beyond symptoms alone. At the same time, my remedial yoga training provided the practical framework to apply that knowledge into intelligent, progressive and mindfulness-basedyoga sequences to better manage the pain, improve alignment, build strength and naturally heal with empathy and awareness.
I began the subsequent months of my recovery journey with an approach grounded equally in research and lived practiceintegrating clinical reasoning with the meta centred (gentleness, kindness, patience) therapeutic application of yoga.
Early Recovery: Stabilization and Pain Management
The early recovery phase following an L5/S1 disc herniation focuses primarily on stabilization, pain reduction, and the prevention of further nerve irritation. According to McGill (2015), the initial management of lumbar disc injury involves maintaining spinal neutrality, avoiding flexion and twisting, and gradually restoring basic movement patterns. In this phase, rest does not mean inactivity but rather to practice conscious stillness – allowing tissues to settle while preventing deconditioning. During this time, I would often meditate (mindfulness of breathing) just lying in bed for anything from 30 minutes to an hour.
My first few weeks were dominated by acute pain and limited mobility. Even simple actions such as sitting, standing, or turning in bed caused intense discomfort. Guided by direction from my initial physiotherapy sessions, I prioritised positions that supported spinal decompression, such as lying supine with knees elevated and supported with cushions. This position accompanied with simple diaphragmatic breathwork eased neural tension and provided relief.
Breathwork became central to my self-management. Diaphragmatic breathing helped engage the parasympathetic nervous system, reducing pain-related muscle guarding (Brown & Gerbarg, 2012). From a yogic perspective, breath awareness (pranayama) acts as a bridge between the body and mind, modulating both physical and emotional stress responses (Telles et al., 2020).
Emotionally, the early stage was marked by fear; fear of re-injury, of chronic pain, and of losing physical autonomy. As Moseley and Butler (2017) explain in their work on pain neuroscience education, pain is not solely a sensory experience but an interpretation of threat. Understanding this concept allowed me to perceive pain as information rather than solely as damage, which helped reduce anxiety and reactivity.
Initial movement was gentle exercises instructed by my physiotherapist. pelvic tilts, supported knee-to-chest movements, and mindful transitions. I slowly rebuilt trust in movement. Early yoga practices were restorative and breath-led, focusing on gentle awareness rather than achievement. By observing the limits of pain-free motion, I learned to respect the body’s protective boundaries.
This phase established the foundation for recovery by cultivating safety, awareness, and body trust.
Rebuilding Strength and Mobility
(~560 words)
Understanding the Injury
An L5/S1 disc herniation often produces posterior or posterolateral disc bulging, which can irritate or compress the S1 nerve root. MRI findings around two weeks after my injury were consistent with this picture. My symptoms included low back pain, prominent gluteal pain, and radiating symptoms down the back of my right leg. Early on, I was not able to do flexion-based movements (deep forward folds, seated rounding) and any hamstring stretching aggravatedsymptoms.
My recovery journey to train the body and mind over the following 4 months is best described in 3 consecutive phases using both physiotherapy guided movements and remedial yoga practices specifically targeting the symptoms of this low back injury:
Phase 1: Acute / Pain Modulation Phase (Weeks 1–3)
1. Constructive Rest with Breathwork (5–8 minutes), mainly on waking in the mornings
Lying supine with knees bent, feet hip-width apart, I placed one hand on the lower belly and one on the ribcage. The intention was diaphragmatic breathing without flattening or arching the lumbar spine.
This position:
On each exhale, I visualised the paraspinals softening without posteriorly tilting the pelvis.
2. Pelvic Tilts (Small Range)
Rather than full spinal flexion, I practiced subtle anterior and posterior pelvic rocking to restore segmental awareness. The movement was small and controlled, avoiding symptom reproduction.
Purpose:
3. Supine Nerve Glides (Sciatic Flossing)
With one knee hugged in, I slowly extended the leg toward the ceiling and gently flexed and pointed the ankle. The key was sensation without stretching.
Why:
This was never held statically.
4. Supported Bridge (Low Lift)
Feet grounded, I lifted the pelvis only a few inches, focusing on glute activation rather than spinal extension.
Cues:
This was foundational. Weak glutes increase load on L5/S1, so restoring posterior chain engagement was essential.
Phase 2: Stability & Endurance (Weeks 3–8)
Once acute nerve irritation decreased, the focus shifted to building endurance in the deep stabilizers.
1. Dead Bug (Modified)
Lying supine, neutral spine maintained, I alternated extending one leg while keeping the pelvis steady.
Goal:
Movement was slow and breath-led.
2. Bird Dog (Quadruped)
From hands and knees, I extended the opposite arm and leg while maintaining spinal neutrality.
Important cues:
This trains cross-body fascial chains and is excellent for L5/S1 control.
3. Side Plank (Modified)
Starting on knees, I lifted into a lateral hold. Lateral chain strength reduces rotational strain at the lumbosacral junction.
This was critical because rotational instability can exacerbate disc irritation.
4. Low Lunge (Upright, Neutral Spine)
Rather than deep hip flexor stretching, I focused on:
Tight hip flexors can increase anterior pelvic tilt and compress the lumbar spine, so controlled hip extension was reintroduced cautiously.
Phase 3: Controlled Mobility & Gradual Loading (Weeks 8–16)
When symptoms were minimal and walking was pain-free, I began integrating more traditional yoga shapes — but modified.
1. Sphinx Pose (Gentle Extension)
This was particularly helpful if symptoms centralized with extension (common in posterior disc bulges).
Elbows under shoulders, chest broad, pelvis heavy.
Purpose:
No collapsing into lumbar compression.
2. Half Sun Salutes (Wall Support)
Hands on wall, hinging from hips with neutral spine.
This retrained hip hinge mechanics without lumbar flexion.
The emphasis:
3. Chair Pose (Shallow)
With a strong hip hinge and neutral lumbar spine, this built load tolerance in the spine under compression.
Emphasis:
4. Supported Forward Fold (Neutral Spine Only)
Eventually, I reintroduced forward folds but kept:
The aim was not to stretch hamstrings aggressively but to coordinate hinging at the hips without lumbar rounding.
What I Avoided (Long-Term)
Even in later stages, I remain cautious with:
These movements significantly increase posterior disc pressure and neural tension.
Neuromuscular re-education
Beyond poses, I integrated:
Consistency was more effective than intensity.
Key Realizations
Timeline
Full recovery required patience. Disc tissue heals slowly due to limited blood supply. Overstretching delayed progress; controlled strengthening accelerated it.
Final Reflection
This remedial sequence transformed how I understand yoga. Recovery from L5/S1 herniation is not about flexibility but it is more about intelligent load management, neuromuscular coordination, and respecting spinal mechanics.
Yoga, when stripped of performance and approached therapeutically, becomes less about depth of pose and more about depth of awareness.
Once acute inflammation settled, the goal shifted toward rebuilding spinal strength, posture, and mobility. The emphasis during this stage was on reactivating stabilising muscles and re-educating the body in efficient movement. The lumbar spine depends on deep stabilisers such as the transverse abdominis, multifidus, and pelvic floor, which often weaken or inhibit following injury (Hodges & Richardson, 1998).
Through targeted physiotherapy and yoga therapy, I began retraining these muscle groups using controlled, low-load exercises. Practices such as Tadasana (Mountain Pose) and Supta Padangusthasana (Reclined Leg Stretch) provided opportunities to integrate spinal alignment with breath. Each posture became an exploration of functional movement, guided by proprioceptive awareness and mindful engagement.
The principle of spinal neutrality, central in both physiotherapy and yoga therapy, was continually reinforced. As McGill (2015) notes, maintaining neutral alignment minimises shear and compressive forces on the lumbar discs. In yoga terms, this aligns with sthira sukham asanam, the balance of steadiness and ease (Patanjali, Yoga Sutra II.46).
Attention to breath and movement coordination further enhanced stability. Research by Telles et al. (2020) supports that slow, rhythmic breathing improves interoceptive awareness and reduces perceived pain intensity. In practice, this meant that each transition – from supine to standing, from extension to flexion – was guided by the rhythm of the breath rather than muscular effort alone.
Psychologically, this stage required rebuilding confidence. The fear of re-injury (kinesiophobia) can limit recovery by reinforcing muscle guarding and movement avoidance (Vlaeyen & Linton, 2012). Gradual exposure to safe, mindful movement allowed me to overcome this barrier. Each successful posture or walk without pain reinforced self-efficacy, which Bandura (1997) describes as key to long-term rehabilitation adherence.
This long-term phase transformed my yoga practice from a fitness pursuit into a process of neuromuscular re-education, training the body to move with intelligence, alignment, and awareness.
Mindfulness and Meditation in Pain Recovery
(~470 words)
Mindfulness and meditation became essential tools in both pain regulation and emotional resilience during recovery. Chronic pain is closely linked to heightened activity in brain regions associated with emotion and threat perception (Apkarian et al., 2011). Mindfulness practices, which cultivate non-reactive awareness, help reduce the amplification of pain by promoting acceptance and emotional regulation (Kabat-Zinn, 2013).
My meditation practice began with simple body awareness and breath observation. Sitting comfortably or lying down, I would scan through areas of tension, acknowledging discomfort without judgment. This process helped me distinguish between pain and suffering, the physical sensation versus the emotional narrative attached to it.
Scientific literature supports mindfulness as an evidence-based intervention for chronic pain. Studies by Cherkin et al. (2016) show that mindfulness-based stress reduction (MBSR) improves function and reduces pain intensity in chronic back pain sufferers. Similarly, Zeidan et al. (2012) found that meditation reduces pain perception by altering neural activity in regions linked to attention and emotion.
From a yogic lens, mindfulness (smrti and dhyana) transforms the practitioner’s relationship with the body. Instead of resisting pain, meditation invited me to witness it with compassion and curiosity. Over time, I noticed that while the pain might persist, my reactivity diminished. Emotional stability improved, and my body’s stress response softened.
Practices such as Yoga Nidra also played a crucial role in nervous system regulation. The deep rest induced by Yoga Nidra supports parasympathetic activation, enhances recovery, and reduces pain-related anxiety (Markil et al., 2012).
Ultimately, mindfulness allowed me to shift from a mindset of “fixing” my body to one of listening and cultivating awareness.
Outcomes and Insights
(~380 words)
Reflecting on this journey, my recovery represents a synthesis of biomechanical rehabilitation, mindful movement, and emotional integration. Physically, I regained strength, mobility, and confidence in my body’s capacity to heal. I am now able to practise yoga, walk, and sit comfortably, maintaining awareness of alignment and breath in all daily activities.
Equally significant has been the psychological and spiritual transformation. I learned that recovery is not linear but cyclical — alternating between progression and rest. As Hanson (2018) suggests, resilience grows not by eliminating difficulty but by developing inner resources to meet it. Yoga and meditation cultivated those inner resources through presence, patience, and compassion.
My understanding of yoga deepened profoundly: asana became a medium for dialogue with the body; pranayama a means of self-regulation; and meditation a tool for insight. I no longer view the spine as a mechanical structure alone but as a dynamic centre of energy, awareness, and balance.
This experience has also reshaped my approach as a yoga practitioner and teacher. I now appreciate the therapeutic potential of yoga beyond flexibility or strength and as a holistic tool of healing that integrates movement, breath, and consciousness.
In essence, the herniation that once represented loss and limitation became a teacher in awareness, humility, and resilience. The journey affirmed that true healing arises when the body, breath, and mind work together, grounded in scientific understanding and guided by a thoughtful and regular yoga practice.
Reference List
