A herniated disc is a term used to describe when an individual's spinal disc nucleus breaks into a fragment and is pushed into the spinal canal out of the annulus through a rupture or tear. Spinal discs are the rubber-like cushions that sit in between an individual's vertebrae or bones of the spine. The nucleus of the spinal disc has a soft and jelly-like center, and the annulus is a more resilient exterior. A herniated disc may also be referred to as a ruptured disc or slipped disc. An individual affected by a herniated disc can experience symptoms such as pain in the arm, leg, foot, neck, shoulder, buttocks, or calf, tingling that radiates, numbness, and muscle weakness. A herniated disc can be caused by the degeneration of the discs in the spine, spinal injury, genetic factors, and excess body weight.
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Get Regular Exercise
An individual who wants to prevent a herniated disc can do so by developing a habit of getting regular exercise and exercising using correct techniques. When performing exercises that involve lifting weight-bearing objects, an individual should bend their knees and keep their back straight rather than bending at the waist to help prevent problems with their spinal discs. Getting regular exercise can help an individual lose excess fat and maintain a healthy weight, which can also prevent them from experiencing a herniated disc, as excess body weight places too much pressure on the lower back. An individual should always stretch their muscles properly before they begin any type of exercise. Ensuring that physical activity does not cause injury to any of the muscles responsible for supporting the spine and its bones can help an individual prevent a herniated disc. Regular aerobic exercise or cardiovascular conditioning is most recommended for individuals who would like to prevent a herniated disc.
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Maintain Good Posture
An individual who wants to prevent a herniated disc can ensure they always maintain good posture. Posture describes the position in which an individual keeps their body while they are sitting, standing, or lying down. Proper posture helps to keep an individual's joints and bones in the correct position to ensure their supporting muscles are being utilized properly. Maintaining proper posture helps an individual reduce the amount of wear and tear on the surfaces of their joints, which can help prevent arthritis and the degeneration of cartilaginous tissues. Correct posture in a sitting position involves an individual sitting up with their shoulders back and their back straight with their buttocks touching the back of a chair. Proper posture can be maintained when lying down or sleeping by choosing a firm mattress and box spring that does not exhibit sagging when body weight is placed on it. This firmness ensures all of the curves in the back are maintained while lying down or sleeping.
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