The first step is prevention. To prevent a herniated disc it is important to strengthen the musculature. This ensures support and relief of the spine at the same time. And this in turn reduces the pressure on the intervertebral discs. Often, simple measures in everyday life generate prevention.
What else does help? Other measures to prevent a herniated disc
Movement: A lack of movement leads to shortened back and spine supporting muscles. Sports like hiking, Nordic walking, backstroke, yoga and special training for spine and back lead to a targeted strengthening of the corresponding muscles.
Ergonomic body posture at home and at work: Sitting for a long time is strainful for your intervertebral discs. Here, the gelatinous core is pressed under great pressure and the blood flow is impaired. This obstructs the nutrient supply of the intervertebral discs. Therefore, it is important to sit in an upright position and at the proper sitting height – at home and at work. When sitting longer, vary the sitting positions and stretch once in a while to prevent tensions.
Correct carrying and lifting: An incorrect carrying and lifting overloads the spine resp. the intervertebral discs. Therefore, care for spreading the weight evenly on both hands. When lifting, bend your knees and car for an upright back.
Proper bedding content: A perfect relief of the back, the spine and the muscles during night cares for a balance of the water loss in the gelatinous core. It is important to use an adaptable sleeping underlay; this enables the spine to take the same position like when standing upright.
In the next article you will find exercises for the abdominal- and back-muscles when already suffering under a herniated disc.
Imagesource: @istock
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