Slipped discs happen. But they needn’t happen to you.
This post covers the best ways to prevent a slipped disc.
Lifting heavy objects is a dangerous activity – especially when you’re cavalier about it.
Here’s what you need to do to protect your lumbar discs:
- Use your legs. Bending from the waist to lift a heavy object is not the right way. Instead, bend your knees, lift the object and hold it close to your body, at the level of the hips.
- When turning to put it down, take small steps toward your objective. Don’t twist.
- While holding the load, keep your knees soft, not straight and rigid.
- Bend your knees again to place on the intended surface.
Keep the Extra Pounds Off
We know people don’t care to hear this but being overweight creates a perfect storm in your joints and spine.
- That extra weight is bearing down on your lower back when you sit, stand, walk or do anything at all. It’s also serving to strain your joints.
- Following a program of regular exercise (walking and swimming great forms of low-impact exercise), change your eating habits to support better health and a normal weight. If you have questions about how to accomplish weight loss safely and effectively, contact your doctor.
Mind Your Posture
Sitting and standing posture both matter to the health of your discs. Slouching while you sit is one of the worst things you can do, so mind your posture, whether sitting or standing.
- When sitting, keep shoulders down and abdominals in. Ensure that the small of your back is against the chairback, as well as your bottom. If required, add a lumbar pillow.
- When standing, keep feet shoulder width apart and your head in a neutral position. Again, shoulders relaxed and abdominals in.
- Sleep posture matters, too. Sleeping on your stomach can impact your lower back and hips. Sleep on your side, with a pillow between your legs to maintain spinal alignment, or on your back with a pillow under your knees.
Sitting for Long Periods
Sitting for long, uninterrupted periods can wreak havoc on your back.
- Get up every 30 minutes, grab a coffee, go to the washroom, or just walk around the office for a few minutes.
- Make a point of stretching your back. You can try pelvic curls, with knees bent, or hugging your knees to your chest, one after the other. Stretch your neck and shoulders as well.
High heels are one of the worst things you can do to your body. They’re responsible for a lot of back pain, too!
- Avoid walking in them for more than a couple of blocks.
- Keep your heel height to no more than 2 inches.
Every little thing you can do for your spine health is a thing worth doing. Don’t wait until you’re doubled over in the doctor’s office. Act now, with these best ways to prevent a slipped disc.
Spine Consult NJ
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