How to Prevent a Herniated Disc

A herniated disk is a result of the rupture of the outer lining (annulus fibrosus) of the disks that allow the inner substance (nucleus pulposus) to push through, not only irritating the outer wall but possibly also the surrounding spinal nerves. These discs serve as cushions for the spine as the spine is made of vertebrae that work together to allow movement for the body. They appear in a stacked-like position since the discs are located in between individual vertebrae. Hence, they are constantly exposed to pressure as our body moves and also from support for our body weight.

There are many situations that could cause a herniated disc, but all of them simply contribute to the deterioration of the discs either from decapitating its nutrient cycle, increasing pressure or exposing it to forceful shocks. In many cases, there are plenty of ways to prevent a herniation from happening or delaying its development.

Recommended herniated disc prevention methods vary from life-changing habits and small everyday decisions. While perhaps not financially taxing, these do require significant discipline and control.

Posture Improvement

Improving one’s posture isn’t just a beauty tip but a medical fact that it aids the spine with regards to weight distribution. The body’s weight is one of the main factors that contribute to the pressure of the discs in between the vertebrae of the spinal column. The proper alignment of the spine allows weight supported by the spine to be transferred to some of the core muscles. Holding a proper posture will delay the development of disk herniation if not fully impeding its progress.

Healthy Diet

While your risk for disk herniation increases with age, maintaining a well-balanced, healthy diet can reduce your overall risk. Being overweight is one of the risk factors of disc herniation. The added weight increases compression of the spine that can contribute to a rupture occurring in the disc. Hence, avoiding those unhealthy pounds by maintaining a balanced diet is key to delaying the development of disc herniation.

Exercising and Stretching

Just as proper posture improves core muscles, so does exercising strengthen the muscles to remove unwanted pressure from the spine. There are various stretches and exercises that decompress the spine. Working to relieve pressure from the discs by allowing more space in between vertebrae.

It is best to consult an expert to ensure that the exercises do not aggravate the pressure on the spine. This could cause a slipped disc or other significant harm to your back. 

STOP Smoking ASAP

Smoking impedes the nutrient cycle of the discs with the toxins it releases in the body. As the discs are already prone to deteriorate overtime, cutting off its nutrient supply will increase their vulnerability. Hence, stopping the habit allows the normal circulation to flow, providing the essential nutrients to the spine therefore strengthening the discs to avoid tears from occurring that lead to herniation. Depending on the gravity of the habit, there are various things one can do to quit smoking.