Are you looking to safeguard your spine and prevent the onset of herniated discs? Keep reading to learn the essential dos and don’ts to keep your spine healthy and minimise the risk of herniated discs.
First, here are the things that you should do
- Maintain proper posture. Ensure that you sit, stand, and walk with correct posture to alleviate unnecessary strain on your spine. Use ergonomic chairs and supportive cushions to maintain the natural curvature of your spine.
- Engage in regular exercise. Incorporate exercises that strengthen the core muscles surrounding your spine, such as Pilates, yoga, and swimming. Strengthening your core provides stability and support to your spine, reducing the likelihood of disc herniation.
- Lift objects safely. When lifting heavy objects, bend your knees and lift with your legs rather than your back. Keep the object close to your body and avoid twisting motions while lifting to prevent undue stress on your spinal discs.
- Practice proper body mechanics. Whether sitting, standing, or lifting, be mindful of how you move your body. Avoid sudden movements and repetitive motions that can strain your spine. Distribute weight evenly and maintain balance to protect your spinal discs.
- Maintain a healthy weight to prevent excess pressure on your spinal discs. Obesity increases the load on your spine and contributes to disc degeneration, raising the likelihood of herniation.
- Stay hydrated. Drink an adequate amount of water daily to keep your spinal discs hydrated and maintain their shock-absorbing properties. Proper hydration supports the elasticity and flexibility of your spinal discs, reducing the risk of herniation.
On the other hand, here are things to avoid
- Prolonged sitting. Limit prolonged sitting and sedentary activities that place continuous pressure on your spinal discs. Take regular breaks to stretch and move around to alleviate pressure on your spine.
- Stay away from lifting heavy objects. Refrain from lifting heavy objects without proper technique or assistance. Overexertion during lifting can strain your back muscles and increase the risk of disc herniation.
- Say no to smoking. Smoking impairs the blood flow to your spinal discs, depriving them of essential nutrients and oxygen. Try to quit smoking to promote optimal disc health and reduce the risk of herniation.
- Avoid high-impact activities such as jumping or running on hard surfaces, as they can exert physical stress on your spine and accelerate disc degeneration. Opt for low-impact exercises that are gentler on your spine.
By following these dos and don’ts, you can take proactive steps to protect your spine and reduce the risk of herniated discs. However, if you do develop a herniated disc, there are various treatment options to consider.
A natural and highly effective way to reduce the occurrence of herniated discs or to accelerate the healing process of a herniated disc, is to decompress your spine with spinal decompression exercises. For targeted pain relief and decompression, use a device like tha Backrack, which works on all major regions of the spine to stretch out and relax your spine.
