Slipped Disc - Things You Must Do To Prevent It!
Written and reviewed by
BPTh/BPT, Fellowship in Orthopaedic Rehabilitation (FOR), MBA (Healthcare)
A slipped disc is a condition which is characterized by a damaged disc in your spinal cord. The disc is a soft substance present in the spinal cord that cushions the vertebra in the spine. A slipped disc occurs when the soft substance in the disk pops out causing pain in the area.
There are various preventive measures that you can adopt to prevent a slipped disc from occurring; they are
- Keep a check on weight: Being overweight increases the risk of a slipped disc as the pressure on the lower back will be immense. In order to reduce the pressure, maintain optimal levels of bodyweight.
- Exercise regularly: Do strength training exercises such as the plank and squats to strengthen the core muscles. This helps in strengthening your lower back strong and prevents slipped disc from occurring.
- Maintain a good form while exercising or lifting anything heavy: If you are exercising or simply lifting something heavy, make sure to keep your lower back straight. Lifting heavy weights without proper form may lead to slipped disc as the spine may not be able to bear the stress.
- Quit smoking: It is advised to quit smoking as smoking impairs the ability of the disc to absorb nutrients and thus, prevents it from remaining healthy. It may also cause the discs to become brittle and dry.
- Maintain a good posture: Remember to keep an uptight posture while walking; keep the spine straight to prevent slouching. Maintain a proper neutral posture while sitting as well. Hunching over your desk while working with your computer may also cause problems in your spine.
- Do not sit for prolonged periods: Sitting for extended periods of time may cause problems in your lower back and posture. It may weaken the lower back muscles and lead to complications such as a slipped disc. If you wish to discuss about any specific problem, you can consult a Physiotherapist.
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