Herniated disc and a few tips to know...

Herniated discs can be caused by several factors, including age-related degeneration, repetitive stress on the spine, improper lifting, and sudden trauma. Certain risk factors, such as obesity, smoking, and physically demanding occupations, can also increase the likelihood of developing a herniated disc.

Knowing how to prevent slipped disc problems includes lifestyle changes. Since most herniated discs occur in the neck or lower back, many of the prevention tips focus on these areas.

Following are some easy or essential tips for reducing the risks.

1. Improve posture

Maintaining an aligned spine is always essential, whether sitting, standing, walking, or running. A sustained poor posture puts pressure on some of the spine’s discs, especially in the neck and lower back. Keep the head up, shoulders back, and spine straight.

2. Regularly exercise

Include in a regular exercise plan the exercises that strengthen back and leg muscles, tendons and ligaments and core muscles. Also, include aerobic exercise because it improves the cardiovascular system, which then helps keep tissues healthy. Flexibility exercises help keep the back muscles and ligaments loose and stretched.

3. Learn to lift items properly

All too often, people try to lift heavy items by bending at the waist. This means the back is being used for lifting when it should be the powerful leg muscles. Even worse, they twist at the waist while picking up a heavy load. Lift by bending the knees and stand up while keeping the back aligned. This uses the force from the legs for lifting.

4. Maintain a healthy weight

Being overweight or obese puts excessive pressure and strain on the back and knees. It also may contribute to poor posture.

5. Manage stress

Stress can lead to tight muscles and ligaments, which in turn increases pressure on the spine. Regularly do stress-relieving activities to prevent the physical toll that ongoing stress takes on the body.

6. Change positions frequently

Sitting or standing for hours without changing positions can put pressure on the spine in general and on certain spinal discs in particular. Medical research has found that people need to move and stretch at least every 30 minutes.

7. Stop smoking

Smoking deprives healthy tissue of nutrients and oxygen, increasing the risk of developing spinal disc degeneration and osteoporosis. A smoker’s heavy coughing bouts can also increase pressure on the spine.

8. Do not wear high-heeled shoes

High-heeled shoes can throw a back out of alignment, which means one or more spinal discs are improperly positioned.

The healing process can be accelerated through proper exercises and appropriate lifestyle changes.

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