Are you dealing with nagging back pain? Are you looking for some relief? There are many causes for back pain, including a herniated disc or other spinal issues.
Experiencing ongoing back pain can be exhausting and can affect your sleep and overall quality of life. However, there are ways to prevent these injuries and maintain a healthy spine.
Read on for a guide to preventing a herniated disc and staying pain-free.
What Is a Herniated Disc?
Your spine contains small bones or vertebrae. Between each vertebra, there’s a small disc or cushion.
The discs act as shock absorbers, consisting of a gel-like nucleus and an outer layer or annulus. When the gel-like nucleus protrudes from a tear in the disc, it’s considered a herniated disc.
This can lead to pain, numbness, and tingling. This condition is often called a slipped disc, ruptured disc, or bulged disc. You may feel pain in the back, pain down the leg, or pain down the arm.
Herniated discs are often the result of wear and tear on the spine, but there are ways you can reduce your risk of developing this condition.
Exercise Regularly
Exercise is good for the body and a great way to prevent back pain. Strengthening your core muscles helps support your back, and a strong core reduces your chances of a herniated disc.
Exercises like walking, swimming, and cycling can help you lose weight, which reduces the strain on your back. Weight management is critical for good spine health.
Practice Safe Lifting
Whether lifting a heavy box or a bag of groceries, using safe lifting techniques is essential. Improper lifting, such as failing to bend your knees or twisting while lifting, puts stress on the spine and can lead to injury.
Safety tips for lifting include the following:
- Avoid bending at the waist while lifting
- Bend your knees and squat to lift your body up
- Lift with a buddy when possible
- Avoiding holding items at a distance when lifting (hug to the body instead)
Consider using a dolly to prevent straining your back if lifting heavy items.
Maintain a Good Posture
Poor standing or sitting posture can strain your back and lead to lower back pain. Here are some tips for improving your posture and keeping your spine healthy:
- When you stand, keep your shoulders aligned over your hips
- Your chin should be parallel to the floor
- Do not slouch while sitting
- Keep your feet flat on the floor while sitting
- Bend your knees at a 90-degree angle while sitting
If you work from home or sit long, use a chair or pillow that provides lumbar support. Keep your computer monitor at eye level directly in front of you.
Rethink How You Sleep
Did you know that good posture matters while you sleep?
Sleeping on your stomach puts a lot of strain on your cervical spine. To improve your posture as you sleep, keep the following in mind:
- Try to sleep on your back or side
- If you sleep on your back, place a pillow under your knees
- If you’re a side sleeper, place a pillow between your legs
- Replace an old or worn-out mattress
- Choose a firm mattress
Chronic back pain leads to sleep deprivation, which can affect your physical and mental health. Good sleeping habits will benefit your posture, back, shoulders, and hips.
Herniated Disc Treatment
If you experience a herniated disc, there are ways to treat and relieve your back pain. If you want to avoid a surgical procedure, a chiropractor can address the symptoms of a herniated disc.
Herniated Disc Treatment With Chiropractic Care
When you visit a chiropractor, they will take your health history and thoroughly examine your spine. If they suspect a herniated disc or other spinal issues, they may order an X-ray or an MRI.
They will discuss the findings and the treatment options with you. Chiropractors use spinal manipulation as a way to heal the body, and there are various techniques they can use to address the problem.
Flexion-Distraction Technique
This method requires the patient to lie on a table that helps stretch the back and spinal column. The chiropractor uses a specific hand technique to address the problem.
The goal is to stimulate the disc while the spine is stretched to allow the disc to move back into the correct position. This technique may relieve pinched nerves and reduce pain by moving the disc away from the nerves.
Pelvic Blocking Technique
This technique requires the patient to lie on a chiropractic table with cushioned wedges placed beneath the pelvic area. This adjusts the patient’s posture to relieve pressure on the spine.
The goal is to stretch the lower pelvis and elongate the spine to relieve spinal pressure.
Manipulation Under Anesthesia
Some patients with excessive back pain can benefit from this procedure, which allows them to receive treatment without pain.
This option typically involves 15 minutes to an hour of herniated disc treatment for several days. Depending on a patient’s pain level, various types of anesthesia can be used. A chiropractor may use a local anesthetic, mild sedation, or general anesthesia.
Chiropractic care cannot reverse herniation. Only surgery can do that. Chiropractic care may eliminate painful symptoms, making surgery, pain medication, and other treatments unnecessary.
If you are experiencing ongoing back pain or think you may have a herniated disc, chiropractic care may bring some welcomed relief.
Herniated Disc Prevention
A herniated disc is a painful condition often caused by wear and tear on the spine. There are ways to prevent it, including maintaining good sleep habits, doing regular exercise, and practicing safe lifting.
If you’re already dealing with back pain daily, there is hope. Chiropractic care can often help relieve the symptoms of a herniated disc without surgery.
At Horine Chiropractic, we aim to relieve your pain and get you back to doing all the beautiful things that make life worth living. Contact Horine Chiropractic today to schedule an appointment.