6 ways to avoid a herniated disc

Brain and Nerve Surgery Specialist Prof. Dr. Halit Çavuşoğlu states that not every back pain is a herniated disc, and that only 5 percent of patients diagnosed with a herniated disc require surgery, noting, “If there are no signs of nerve damage during a physical examination, bed rest, painkillers, and physical therapy should be applied first.

Surgery is required in cases of nerve damage or if these methods prove unsuccessful,” he says. 

Emphasizing that one should avoid turning to alternative methods instead of medical treatment, Prof. Dr. Çavuşoğlu says that otherwise, permanent disabilities or even paralysis can occur.

Çavuşoğlu explained 6 important rules for protecting against a herniated disc and treatment methods, and provided important warnings and recommendations. 

Pay attention to your posture!

Do not sit on the floor, on a stool lower than knee level, on a low toilet, or on a chair that is so high that your feet do not touch the ground.

When sitting, be sure to support your lower back with a small pillow to fill the gap. Never lie down on the floor.

Avoid throwing yourself onto the bed all at once! When getting into bed, sit on the bed first and then take a lying position; when getting up, turn to your side first, and get up after extending your legs to the floor. 

Always follow this rule when bending or reaching up!

When bending to the floor, bend from your knees and hips, not your waist. For example, if you are filling water from a carboy or need to lift an object from the floor, definitely do not bend from your waist; squat down, bring the object close to your body, and straighten up in this way.

If you need to reach up, be sure to place a ladder or stool under your feet.

Otherwise, in both cases, sudden trauma may develop as a result of loading the muscles in your lower back, and over time, your lower back muscle may be damaged, leading to a herniated disc. 

Do not load one side!

When carrying weight, take care to distribute the load equally between both hands. Avoid carrying very heavy items. Be careful to carry the bags or loads in your hands with both hands close to your body, because the further you hold the bags or items from your body, the more negative the effect on your lower back, which paves the way for a herniated disc. If you need to push or pull an object, avoid it first; if it is absolutely necessary, only push it, and definitely do not drag it by pulling it toward yourself. 

Be at your ideal weight

Prof. Dr. Halit Çavuşoğlu states that excess weight is among the most important factors that invite a herniated disc, and that being at an ideal weight is extremely important.

Emphasizing that one should be careful during the weight loss process, Prof. Dr. Çavuşoğlu says, “If you are overweight, be sure to reach your ideal weight by losing weight in a healthy way. Since rapid weight loss will cause more loss in your muscle mass, your muscle volume that supports the spine will decrease, and it may also cause systemic diseases.” 

Exercise regularly

First of all, be sure to get up from where you are sitting every 20 minutes and relax your lower back. Today, due to long hours spent in front of a computer and a sedentary lifestyle away from sports, the muscles in and around the lower back weaken, while the risk of developing a herniated disc increases.

For this reason, make sure to set aside time for regular exercise.

Exercises that are friendly to the spine, such as swimming, pilates, and brisk walking for one hour at least 3 days a week, strengthen your abdominal and back muscles and keep you away from the risk of a hernia.

Avoid high heels

When choosing shoes, it is necessary not to be deceived only by their appearance, but to take care to wear shoes that support spine and lower back health, and to use insoles if necessary.

Stating that high-heeled shoes, in particular, can cause serious problems in lower back and hip health and can pave the way for a herniated disc over time with structural deterioration that may occur in the lower back, Prof. Dr. Halit Çavuşoğlu says, “Frequent use of shoes with heels higher than 3 centimeters should be avoided.

Especially, heavy objects should not be carried while wearing high-heeled shoes.” 

News Source: 12punto