Enlightening Ways to Minimize Risk of a Herniated Disc

Excess weight adds stress on the spine, increasing the risk of disc herniation. Learn 8 ways to minimize your risk of suffering from a herniated disc.

1. Maintain a healthy weight: Excess weight adds stress on the spine, increasing the risk of disc herniation. By maintaining a healthy weight through a balanced diet and regular exercise, you can reduce this risk.
2. Maintain Flexibility in the Spine: As you age, the discs in the spine begin to dry out and to lose flexibility. Exercise techniques like yoga and Pilates are excellent for overall strengthening of the core, these exercises are great for improving pliability and range of motion in the spine.
3. Practice proper lifting techniques: When lifting heavy objects, lead with your legs instead of your back to minimize strain on the spine. Bend your knees, engage your core (squeeze your tummy), keep your back straight and your head up to distribute the weight evenly. Consider having a partner help you lift those maybe-too-heavy or awkwardly sized objects.
4. Improve posture: Poor posture stresses spinal muscles, joints and discs making them vulnerable to injury and degeneration. Practice good posture while sitting, standing, and walking to alleviate pressure on the spine.
5. Engage in regular exercise: Regular exercise will strengthen the muscles surrounding the spine while promote flexibility of the discs. Whether exercises like walking, pickle ball or even badminton, pick an activity that you enjoy can provide support and stability, reducing the likelihood of disc herniation.
6. Avoid prolonged sitting: Sitting for extended periods increases pressure on the spinal joints and discs. Take regular breaks to stand, stretch, and move around to alleviate pressure and reduce the risk of weakened discs.
7. Quit Smoking: Cigarette smoking robs a body of Vitamin C and other nutrients which are essential to keeping spinal discs healthy.
8. Acacia Chiropractic Clinic: Chiropractic care can play an important role in minimizing the risks and managing the symptoms of herniated discs. Dr. David Hall serves Tega Cay, Fort Mill, Steele Creek and Rock Hill with non-invasive techniques such as spinal manipulation, disc decompression, massage therapy and therapeutic exercises to improve spinal alignment and mobility, thus reducing inflammation and alleviating pain associated with disc herniation. Additionally, he provides guidance on ergonomic and lifestyle modifications to promote spine health.