Back pain can occur due to injury or improper lifting techniques. Also, chronic back pain can result from arthritis or a herniated disc. Recent statistics show that a growing number of Americans suffer from herniated discs, as they emerge to be among the leading causes of severe lower back pain. It’s no secret that pain from a herniated disc can impact your quality of life and significantly hinder your productivity. While there are available treatment options for herniated discs, like painkillers and the Discseel Procedure, it’s much better to uncover how to reduce your risk of developing this painful condition. Read on!
First, What Is A Herniated Disc?
Your spine contains small discs which act as shock absorbers. Commonly known as a bulging disc, a herniated disc occurs when the spinal disc projects out of its typical space into the spinal canal. When the gel-like center bulges out, it presses your spinal nerves, leading to pain, discomfort, tingling and, in some cases, numbness. At the same time, herniated discs can occur due to spinal wear and tear as you age, but it’s possible to reduce your risk of suffering this severe condition. The following are tips for minimizing your risk of herniated disc:
Incorporate appropriate exercises
The best way to strengthen your back and its core muscles is through thorough exercise. Furthermore, regular, gentle physical activity is a good way to prevent lower back pain and disc herniation. Some activities proven to improve your spine health include cycling, swimming, jogging and walking. Besides, regular exercises like squats, sit-ups and leg press will help you maintain a healthy weight, which is significant for a healthy spine.
Practice good posture
Poor posture, whether sitting or standing, is a major contributor to lower back pain, particularly disc herniation. Therefore, if you’re spending more time sitting, it’s best to use an ergonomic chair or any other chair with good lumbar support. On the other hand, when standing, keep your shoulders aligned with your hips and spread your feet to balance the pressure resting on your spine.
Avoid high-heeled shoes
High-heeled shoes typically put more pressure on your spinal discs, which can cause them to be improperly positioned. Wearing flat shoes can help reduce spinal stress, thus allowing the discs to function effectively and avoid bulging.
Learn safe lifting
Practicing safe lifting techniques is advisable if your work entails lifting heavy leads. Mostly, improper lifting adds too much stress to your spine, which is the leading cause of herniated discs. Therefore, when lifting, avoid too much bending, hold items near your body, squat, and use your legs to lift you up. By all means, prevent your back from any form of straining.
Quit Smoking
Smoking can deprive your healthy tissues of key nutrients and oxygen. This, in turn, alleviates your risk of developing spinal disc degeneration and, in severe cases, disc herniation. Therefore, to reduce incidences of back pain and herniated discs, it’s best to say no to cigarettes.
Treatment For Herniated Disc
Whereas herniated discs are preventable, cases of accidents or wear and tear can make you a victim of this debilitating condition. Thankfully, herniated discs are treatable! Whether you seek physical therapy medications or minimally invasive injections, Performance Pain and Sports Medicine is here to guide you through recovery. If you want to achieve optimal spinal health and alleviate your quality of life, schedule an appointment with our Spine experts team today.