Tips to Strengthen Your Lower Back To Prevent a Herniated Disc

Your lower back supports most of your body’s weight and is vulnerable to injury. A herniated disc occurs when the gel-like center of a spinal disc ruptures through a tear in the disc’s outer ring. It can cause pain, numbness, and weakness in your back, legs, and arms. Roswell herniated disc may be caused by a single event, such as a car accident or repetitive motion over time.  

Disc herniation is a severe problem leading to chronic pain, disability, and even surgery. There are different causes and risk factors for herniated discs, but there are some things you can do to help prevent this condition.

The following measures can help strengthen your lower back and prevent a herniated disc:

Strengthen your core muscles

Your core muscles include your abdominal muscles, back muscles, and hip muscles. These muscles work together to support your spine and help you maintain good posture. Strong core muscles can help prevent a herniated disc by keeping your spine aligned. There are different ways to strengthen the core muscles, such as Pilates, yoga, and crunches.

Improve your posture

Good posture helps distribute the weight of your body evenly and keeps your spine in alignment. When you sit, stand, or walk, keep your shoulders back and head up. Avoid slouching or rounding your back; your doctor at Polaris Spine & Neurosurgery Center can help you with exercises to improve your posture.

Use proper lifting techniques

When lifting something heavy, be sure to use proper lifting techniques. Bend at your knees, not at your waist. Lift the object close to your body. Use your leg muscles, not your back muscles, to raise the thing.

Maintain a healthy weight

Carrying extra weight can strain your back and increase your risk of a herniated disc. If you are overweight, talk to your doctor about ways to lose weight safely. Some of the methods include diet and exercise. Most medical experts will explain a healthy weight as a Body Mass Index (BMI) of 18.5 to 24.9.

Quit smoking

Smoking tobacco can decrease the blood flow to your discs and other parts of your spine. It can lead to the degeneration of your discs and other spine conditions, such as a herniated disc. If you smoke, seek professional help to help quite the habit.

Get regular exercise

Regular exercise is essential for overall health and can help prevent a herniated disc. Exercise helps strengthen your back and abdomen muscles and keeps your spine flexible. Try to get at least 30 minutes of moderate activity most days of the week. Some examples of moderate exercise include walking, swimming, and biking.

Be aware of your body position

Repetitive motions and poor body mechanics can lead to a herniated disc. If you sit for long periods, take breaks often to move around. When you stand, keep your weight evenly distributed on both feet. When you lift something, use proper lifting techniques, as mentioned earlier.

If you are experiencing pain in your lower back, it is crucial to seek medical attention. A doctor can help diagnose the cause of your pain and recommend treatment options to help prevent a herniated disc.