Diseases and conditions

Disc Herniation Dos and Don'ts

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Herniated Disc Dos and Don'ts: Prevention and Lifestyle

What you should Do for Disc Herniation

Suggest things to do
Maintain proper posture for herniated discs: woman maintaining proper posture while working on desk.

Maintain good posture

Maintaining a proper posture can help heal a herniated disc faster. Good posture also prevents herniated discs, especially when bad posture can cause the deeper degradation of the intervertebral discs that cushion the spinal column. 

Having good posture would also prevent deeper inflammation and damage to the spinal column.

Make sure you maintain good posture when working in front of a computer or when weightlifting.

Keep spine alignment for herniated discs: woman sleeping on her back.

Maintain spine alignment

You should always sleep in a relaxed position that does not put pressure on your back and neck, and make sure to keep your spine alignment.

If you sleep on your side, it is vital to use a pillow between your legs to maintain spine alignment, or a pillow under your knees if you sleep on your back.

Sleeping for long hours in the wrong position can have damaging effects on the spine.

Choose the right pillow for herniated discs: pillows on a bed.

Choose the right pillow

Choose the right pillow for you. You will need to take into consideration the quality of the material used to make it, the correct form and size, and the shape of the pillow.

The right pillow would help keep your spine aligned and leveled during sleep.

Stretching for herniated discs: woman stretching in living room.

Stretch and relax your muscles

Stretching and relaxing the muscles and joints serves as a form of pain relief and reduces disc degeneration.

Stretching also strengthens the muscles and stabilizes the spine.

Special training regimens and exercises can even heal or prevent the formation of herniated discs.

Change your diet for herniated discs: healthy diet plan suitable for bulged discs.

Dietary changes

Changing your diet can help treat herniated discs. For example, collagen-based diets can help heal the affected area since collagen helps heal damaged discs and tissue.

Anti-inflammatory herbs or an anti-inflammatory diet can also be used to further reduce the inflammation in the area.

Use proper lifting technique for herniated discs: woman lifting a heavy bag.

Proper lifting techniques

When lifting a heavy load, do not bend at the waist. Bend your knees while keeping your back straight and use your leg muscles to help you support the load.

Using proper lifting techniques in day-to-day activities can lead to less disc degeneration over the years.

Maintain a healthy weight herniated discs: apple and a measure on a scale.

Maintain a healthy weight

Excess weight puts more pressure on the lower back, which in turn will make disc degeneration become worse and promote the formation of herniated discs.

Test genetic disposition for herniated discs: green tubes for genetic DNA test.

Assess your predisposition

It's important to assess genetic or environmental predisposition.

Preventive imaging analysis can be used to assess patients that are predisposed to develop disc herniations. MRI scans can detect potential disc abnormalities.

Patients can then take steps to prevent the abnormalities from developing into a bulge or a herniated disc.

Studies have shown that an MRI scan can detect disc abnormalities in about 30% of asymptomatic and otherwise normal patients.

Apply ice on herniated discs: masseuse putting an ice bag on bulged discs.

Apply ice

Herniated discs can cause spinal nerve inflammation and swelling which is one of the leading causes of herniated discs pain.

Applying ice can help you reduce inflammation and control the pain. This is because cold temperatures constrict the veins and arteries in that area. 

One of the most common mistakes that people do is applying heat to herniated discs because this will increase inflammation and might cause things to worsen.

It is important to be aware that tensed muscles or muscle spasms can cause also similar pain to herniated discs. However, it should not be confused with herniated discs pain because treatment is completely different.

If you have a tensed muscles pain you will need to apply heat to relax the muscles. Applying ice for tensed muscles will make your situation get worst as it will contract them more.

What you should Avoid for Disc Herniation

Suggest thing to avoid
Avoid sitting long time behind a desk for disc herniation: man sitting behind desk staring at laptop.

Avoid sitting for a long time

Patients frequently report increased pain when sitting. Sitting also increases the pressure on the discs and lower back by nearly 40%.

Increased pressure can lead to an increase in disc degeneration and, possibly, disc herniation.

Avoid lifting heavy weight for disc herniation: person lifting heavy weight at the gym.

Avoid lifting heavy weights

Patients affected by any form of a disc herniation should avoid lifting unnecessary weights, such as furniture or even carrying heavy bags.

This is because, combined with bad posture, lifting heavy weights can further strain disc health, increasing disc degeneration and disc herniation.

One should always maintain aligned posture when carrying or holding any object.

Don't wear high heel shows for disc herniation: woman wearing red high heels.

Don’t wear high-heeled shoes

Continually wearing high-heeled shoes can add additional strain on the spinal column.

Don't lift your arms over your shoulder for bulged discs: man lifting heavy weight over his shoulders.

Don’t lift your arms over your shoulder

Lifting your arms over your shoulder, especially if you're carrying some weights, can further induce pain caused by disc degeneration.

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