Part Three, Tips On Preventing Disc Herniation
Welcome to Part Three of our blog series on disc herniation! As a refresher before diving into prevention tips, it’s important to understand what a disc herniation is. Your spine is made up of small bones called vertebrae, and between each of these bones is a soft, rubbery disc that acts like a cushion. These discs help absorb shock and keep your spine flexible. However, sometimes these discs can get damaged. When the outer layer of a disc tears, the soft inside can push out, creating a bulge that may press on nearby nerves. Essentially, the cushion between the bones in your back slips out of place. This is what’s known as a disc herniation.
Disc herniations can happen in any part of the spine, but they are most common in the lower back (lumbar spine) and neck (cervical spine). The symptoms can range from mild to severe, depending on the size of the herniation and its location. Some people experience pain, numbness, or weakness in the areas served by the affected nerves. These symptoms can continue on for some time after the injury, which is why it is a good idea to work with an Austin physical therapist in order to manage this pain and overcome it quicker.
Why Prevention Is Important
Preventing a disc herniation is important because once you have one, it can be painful and disruptive to your daily life. Even though disc herniations can sometimes heal on their own, the process can take weeks or even months. During this time, you might find it hard to do the things you love, like exercising, working, or even just sitting comfortably. By taking steps to prevent a disc herniation, you can protect your spine and keep yourself healthy and active.
It also helps you to prevent issues in the future. Depending on the type of herniated disc you have, there is a 10-15% chance that the same disc will re-herniate again without proper treatment and care. While there are several things that can be done to help your back relieve pain right away, you might end up in the same spot you started without treatment.
Tips To Prevent Disc Herniation
Preventing a disc herniation involves making sure your spine stays healthy and strong. Here are some key tips to help you do just that.
- Practice Good Posture: Good posture is one of the most important things you can do to prevent a disc herniation. When you slouch or sit in awkward positions, it puts extra pressure on your spine, which can increase the risk of a disc herniation over time. To maintain good posture, start by standing tall. Imagine a string pulling you up from the top of your head. Keep your shoulders back and your chest open. When sitting, make sure your back is supported, your feet are flat on the floor, and your knees are at a right angle. Whether you’re sitting or standing, avoid slouching forward, as this can strain your spine. Be especially wary of this when you are using technology — we often see “tech neck” where people hold their neck at weird, bent angles to look at their phones, and they end up in pain.
- Lift Properly: Lifting heavy objects incorrectly is a common cause of disc herniation. To protect your back, always lift with your legs, not your back. When you need to lift something heavy, bend at your hips and knees rather than your waist. Take it slow — prepare your body before lifting and don’t rush into it with improper form. Hold the object close to your body to reduce the strain on your back. As you lift, push up with your leg muscles, not your back. Try some test first before lifting so you can adjust as needed; if you feel your back straining when you lift, you are not using your legs. Don’t twist your body while lifting. If you need to turn, move your feet instead of twisting your spine.
- Stay Active: Regular exercise is crucial for maintaining a healthy spine. Exercise strengthens the muscles that support your spine, improves flexibility, and helps you maintain a healthy weight — all of which can reduce the risk of a disc herniation. Your core muscles, which include your abs and back muscles, play a big role in supporting your spine. Exercises like planks, bridges, and abdominal crunches can help strengthen your core. Be careful of doing these if your back is already injured. Stretching exercises can help keep your muscles flexible and reduce tension in your back. Try to stretch your hamstrings, hip flexors, and lower back regularly. You should do this before any heavy lifting or other activities that will strain your back. It’s a great idea to work stretches into your morning routine so that your back is always ready to take on the day. Avoid sitting for long periods. If you have a desk job, take breaks to stand up, stretch, and move around every hour or so.
- Maintain A Healthy Weight: Carrying extra weight, especially around your abdomen, puts additional stress on your spine, which can increase your risk of a disc herniation. By maintaining a healthy weight through a balanced diet and regular exercise, you can reduce this strain and keep your spine healthy. One of the best exercises you can do is just walk. You don’t have to do extreme hills or very long distances. Just get up and walk regularly.
- Avoid Smoking: Smoking can reduce blood flow to your spinal discs, which can make them more prone to injury and less able to heal. If you smoke, quitting can significantly improve your spine health and reduce your risk of a disc herniation. Smoking has also been found to worsen disc herniation pain, and it complicates the healing process if you choose to undergo a procedure for a hernia.
- Manage Stress: Stress can lead to muscle tension, especially in the neck and back. This tension can put extra strain on your spine and increase your risk of a disc herniation. To manage stress, start by practicing relaxation techniques. Deep breathing, meditation, and yoga can help reduce stress and relax your muscles. You can also choose high intensity exercises such as bike riding to work out the jitters from stress. Physical activity is a great way to manage stress. Even a short walk can help clear your mind and reduce tension in your muscles.
At-Home Exercises And Stretches For Disc Herniation Prevention
In addition to the tips above, there are specific exercises and stretches you can do at home to strengthen your back and prevent a disc herniation. These exercises focus on improving your core strength, flexibility, and posture. Start with Eric Finger’s favorite, easy to do exercise demonstrated in the video below, and then you can progress to the others if your back feels up to it:
Pelvic Tilts
Pelvic tilts help strengthen your lower back and abdominal muscles, which are key to supporting your spine. Lie on your back with your knees bent and feet flat on the floor. Your arms can lay at your sides. Tighten your abdominal muscles and flatten your lower back against the floor. Hold for 5 seconds, then relax. Don’t forget to breathe! Repeat 10-15 times.
Cat-Cow Stretch
The cat-cow stretch is a gentle way to warm up your spine and improve flexibility in your back and neck. Start on your hands and knees with your wrists directly under your shoulders and your knees under your hips. Your back should start flat — picture it like a table. Inhale as you arch your back, dropping your belly toward the floor and lifting your head and tailbone (this is the “cow” position). Exhale as you round your back toward the ceiling, tucking your chin to your chest and pulling your belly button toward your spine (this is the “cat” position). Move between these two positions slowly, repeating 10-15 times. Sync these with your breath for a super effective stretch — as you inhale slowly move into cow position and then as you exhale move with your breath into cat position.
Bridging
Bridging strengthens the muscles in your lower back, glutes, and hips, all of which help support your spine. Lie on your back with your knees bent and feet flat on the floor. Tighten your abdominal muscles and lift your hips off the floor until your body forms a straight line from your shoulders to your knees. Hold for a few seconds, then slowly lower your hips back down. Repeat 10-15 times. Remember not to push yourself too hard. If you start to do a bridge pose and notice your back begins to hurt, stop there. Slowly work up to a full bridge pose over time.
Child’s Pose
Child’s pose is a gentle stretch that can help relieve tension in your lower back and promote flexibility. Start on your hands and knees, then sit back on your heels while reaching your arms forward on the floor. Lower your chest toward the floor and rest your forehead on the ground. Hold the stretch for 20-30 seconds, breathing deeply. This pose is great because there are several modifications you can do to make it work for you. If you want a deep stretch, sit back on your heels with your toes bent under your feet to stretch them. If you need a very easy pose to protect your back, keep your knees together. If you want a deeper stretch, move your knees apart.
Hamstring Stretch
Tight hamstrings can pull on your lower back and increase the risk of a disc herniation. Stretching your hamstrings regularly can help prevent this. Sit on the floor with one leg extended straight in front of you and the other leg bent with the foot resting against the inside of your thigh. Reach forward toward your toes, keeping your back straight. Hold the stretch for 20-30 seconds, then switch legs and repeat.
Wall Sits
Wall sits strengthen the muscles in your thighs and lower back, which help support your spine. You might remember these from your past gym classes in school! Stand with your back against a wall and your feet about two feet away from the wall. Slide down the wall until your knees are bent at a 90-degree angle, as if you were sitting in a chair. Hold this position for 20-30 seconds, then slowly slide back up the wall. Repeat 5-10 times.
Low Impact Cardio
Cardiovascular exercises that are low-impact, like walking, swimming, or using an elliptical machine, can help keep your spine healthy without putting too much stress on it. These exercises improve blood flow, help maintain a healthy weight, and keep your muscles strong and flexible. Aim for at least 30 minutes of low-impact cardio most days of the week. Start slowly and gradually increase the intensity as your fitness improves. If you have already injured your back, swimming is going to be your best bet, especially in warmer water that can help relax your muscles.
Remember, the human body is connected. When a disc slips out of place, you feel pain and you try to get away from that pain. This means you might hold your body in positions it is not used to being in, causing tense and achy muscles that compound the pain you are feeling.
If you start to feel pain in your back, especially if it’s sharp or persistent, it’s important to listen to your body and take action. Resting is important if you feel back pain, but that doesn’t mean you should lie in bed all day. Resting means avoiding activities that aggravate your pain, like heavy lifting or high-impact exercise. Light activity, like walking or gentle stretching, can actually help relieve pain by keeping your muscles active and improving blood flow.
Preventing a disc herniation involves a combination of good posture, proper lifting techniques, regular exercise, and a healthy lifestyle. By taking these steps, you can protect your spine and reduce your risk of injury. Even if you do experience back pain, there are effective at-home exercises and stretches you can do to relieve your symptoms and get back on track.
If your pain persists or worsens, don’t hesitate to seek help from a physical therapist. We can provide expert guidance and personalized care to help you recover and prevent future disc herniations. By staying proactive and following these tips, you can keep your spine healthy and continue enjoying the activities you love.
Contact us today for a FREE discovery session to determine the cause of your back pain and the best way to treat it.