If you suddenly feel intense pain in the lower back and this pain expands to the hip, through the lower leg down to the fingers – you are affected by spinal disc herniation, also known as slipped disc. There are six ways to avoid this disease that occurs in middle-aged people. This disease can also occur in young people as well.


    Most authors favor degeneration of the intervertebral disc as the major cause of spinal disc herniation and cite trauma as a low cause. Here are the six ways to avoid spinal disc herniation:

    1. Avoid Exhausting Exercising

    Increased physical activity is recommended for prevention of many diseases. Athletes and the persons who are exercising consider their lifestyle as healthy. In order to have real healthy lifestyle, you should avoid intense exercising. Exhausting exercises result with microtrauma and great strain for your spine, which accelerates degenerative changes. Degenerative changes in intervertebral discs and other spine structures lead to spinal disc herniation. Exercising after some greater pause is the most dangerous.

    1. Strengthen Your Back Muscles

    This advice is not inconsistent with the first one. Moderate physical activity that activates the back muscles makes them stronger. Strong muscles unburden the vertebras and the cartilage that is found between them. Strong muscles decelerate degenerative processes, reduce the risk of injuries thus prevent the spinal disc herniation. Some easy exercises, fitness and yoga could be helpful.

    1. Avoid Hard Work

    Don’t lift heavy objects while your body is bent. In this position your spine is burdened the most and vulnerable from spinal disc herniation. Your spine is mostly affected by the works that require sitting, bending and twisting your body, lifting heavy objects and shocks and vibrations exposure. Person who sit a lot at their work usually aren’t aware that this is not good for their spine and don’t have the habit to make a break and have a stretch or walk.

    1. Quit Smoking

    Toxic substances in the cigarette smoke reduce the ability of intervertebral disc to absorb nutrients. Therefore it ages faster and becomes vulnerable from injury. Nicotine increases the pain sensitivity.

    1. Maintain Normal Body Weight

    Excess body weight burdens the spine. The fat accumulation in the abdomen is especially risky because it changes the static in the lumbar spine. Fat stomach leads to forward spine distortion, which increases the risk of spinal disc herniation.

    1. Eat Healthy

    You need to consume more calcium and vitamin D. This will allow you to prevent osteoporosis that contributes to spinal disc heniation. Include fatty sea fishes (three times a week) in your diet, low fat dairy products, legumes, soy, hazelnuts, peanuts, spinach and whole grains. Avoid alcohol, coffee and salt because they weaken your bones.    

    Leave a Reply