How to Avoid Herniated Disc

How to Avoid Herniated Disc

A spinal disc that ruptures or splits open is known as a herniated disc, sometimes known as a slipped disc. Back and extremity discomfort, numbness, and weakness may result from this. Herniated discs may develop anywhere along the spine, however they are most often encountered in the lower back. Herniated discs may be avoided in a number of ways, including being physically active, eating healthily, avoiding repetitive bending and twisting movements, strengthening all your other core muscles, and adopting excellent posture. Regular chiropractic visits may also help maintain the health of your spine and lower your chance of suffering a herniated disc. Let’s look at the root causes of this problem and six solutions to avoid it.

Keeping active and in shape

Staying active and in shape is the first step in preventing a herniated disc. Exercise makes the muscles that surround the spine & discs stronger, which may support again the spine and help avoid injuries. Keeping active also contributes to maintaining a healthy weight, which also eases the tension on the spine. On most days of the week, aim both for 30 minutes of moderate activity. Walking, riding, swimming, and other enjoyable hobbies are examples of this. Start out gently if you haven’t been active lately, then progressively increase it over time. A herniated disc may be avoided by maintaining a healthy weight. The lower spine and discs are placed under more stress when a person is overweight, which may result in damage. By eating a balanced diet & getting regular exercise, try to maintain a healthy weight. Consult a certified dietician or your doctor if you need assistance with weight loss.

Steer clear of excessive bending and twisting motions

Avoiding repeated bending and twisting actions is another technique to stop a herniated disc. The discs are subjected to unneeded strain during these motions, which may result in damage. For instance, when lifting something really heavy, employ good form and lift using your legs rather than your back. Additionally, stay away from sports like tennis and golf that force you to twist and turn your spine.

Making Your Core Muscles Stronger

Your core muscles need to be strengthened if you want to avoid a herniated disc. The spine is supported by the core muscles, and if those muscles are incredibly weak, the lower spine is more susceptible to injury. Your core muscles may be strengthened via a variety of workouts. Exercises like crunches, sit-ups, and planks are a few examples.

Posture Correction

Another strategy to avoid a herniated disc is to correct your posture. Injury-causing strain is placed on the spine as a result of poor posture. Make careful to maintain a straight back and relaxed shoulders when seated. When standing, maintain a balanced weight distribution over both feet. Additionally, when you go to bed, lie on your back or side with a pillow at night under your hands and knees for support.

Regularly Visiting A Chiropractor

Regular chiropractic visits might also aid in preventing a herniated disc. Since chiropractors are skilled in spinal manipulation, they may assist in realigning the spine to relieve pressure on the discs. They may also provide stretches and exercises to assist the muscles all around the spine become stronger. For instance, the chiropractor could suggest the activities shown below:

Laying on your stomach only with all your other legs straight is known as “The Cobra.” Next to your chest, place your hands flat on the ground. Lift your head and chest slowly and maintain the position for a few seconds. Repeat from your starting position.

The Pelvic Tilt: Lie flat on your back only with your feet all the time flat on the ground and your knees bent. Pull in your lower back and tense your abdominal muscles. Hold for a little while, then let go. Ten times in total.
these are just some a few examples of activities that might aid with disc health. Speak to your chiropractor or another one healthcare professional for more precise workout recommendations.

Do Not Wear Low-Heeled Shoes

Another significant factor in avoiding a herniated disc is wearing low-heeled footwear. Your posture might be affected by high-heeled footwear, which can also strain your spine unnecessarily. They may also cause you to literally walk with an unnatural gait, which increases your risk of being hurt. Try to wear low-heeled footwear that is supportive and easy to walk in.
A frequent spine injury that may result in pain, numbness, & weakness is a herniated disc. You may avoid a herniated disc by keeping a healthy weight, abstaining from repetitive bending and twisting actions, and even by wearing low-heeled shoes. You may lessen your risk of developing a herniated disc & maintain the health of your spine by adopting these steps.

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