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5 Ways to Prevent Herniated Disc Pain
When you have a herniated disc, one of the discs that cushion the vertebrae in your spine has been irritated or compressed. This often causes inflammation and pain, which can radiate in your arms or legs.
While anyone can develop herniated disc pain, symptoms are linked with increasing age and various lifestyle factors. Fortunately, you can take steps to lower your odds.
Dr. Nicholas Perenich and his team at Spine Institute of Florida in Dade City and Spring Hill diagnose and treat disc herniation to bring you lasting relief.
If you’re concerned about herniated disc pain, consider the following prevention measures.
1. Exercise regularly
Routine workouts can prevent a herniated disc by strengthening the muscles around your spine. Stronger back muscles better support your spine while reducing pressure on your spinal column. Exercise also improves flexibility, making you less prone to sudden nerve compression.
If you already have a herniated disc, stretches that focus on your back, neck, or hamstrings can help minimize pain.
2. Improve your posture
Your posture can play a major role in your likelihood of experiencing herniated disc pain. While poor posture adds pressure to your spinal discs, making way for rupture, good posture does the opposite.
Avoid slumping over or keeping your head angled downward for lengthy periods of time. Instead, keep your back mostly straight and devices you fix your gaze on, like smartphones and computers, at about eye level.
3. Lift heavy objects properly
Primarily using your back muscles, instead of your leg muscles, can lead to disc herniation. The same can happen if you turn or twist your torso while lifting a large box or barbell.
Rather than bend your back while keeping your legs fairly straight when lifting a hefty object, bend your knees and hips while squatting down to the floor. Meanwhile, avoid lifting anything heavy above your shoulders.
4. Wear flat, supportive shoes
High heels add a lot of strain on your back, making you more vulnerable to herniated discs and back pain. Unsupportive shoes can also contribute to back pain by shifting your alignment and raising your risk for sudden injuries.
To prevent herniated disc pain, choose shoes that fit well and have cushioning and shock absorption. Running and walking shoes, for example, often make good choices. Custom orthotics may help, too.
5. Quit smoking
Smoking reduces the oxygen supply to your spine, which can cause discs to break down faster. Smoking also keeps sufficient nutrition from reaching your spine, because of capillary vessel contraction.
Some people effectively quit by using nicotine replacement therapy and avoiding personal triggers, such as bars or parties. If you’re struggling to quit on your own, consider professional help.
How our team can help
If you’re experiencing herniated disc pain, our experts can provide personalized guidance. For mild to moderate symptoms, we may recommend over-the-counter pain medication, epidural injections, or physical therapy.
For severe or long-lasting cases, we may suggest minimally invasive herniated disc surgery. The procedure takes just 30 minutes and involves only one tiny incision.
To learn more about herniated disc pain prevention or get started toward relief, call Spine Institute of Florida or schedule an appointment through our website today.