11 tips to prevent herniated discs

Many risk factors, such as weight and a sedentary lifestyle, can and should be addressed by requiring lifestyle changes. Which ones? Find them here.

From the moment we wake up to the moment we go to bed, we adopt many habits throughout the day that do nothing to benefit the health of our spine. Some of these include, for example, sitting crookedly, always finding excuses to skip going to the gym and go straight to the sofa, lifting weights incorrectly, and smoking. How many of these have you identified with? In the long term, these habits can lead to the development of back problems, including herniated discs. Do you want to avoid them? Here's what you need to do.

1. Adopt good posture

Keep your spine properly aligned under any circumstances, especially if you have to sit or stand for long periods of time. This ensures an even distribution of pressure on this area of ​​your body and prevents premature and unnecessary wear and tear.

2. Practice physical exercise

Strong muscles help the spine and spinal discs support the weight of the body. There are several exercises that can be performed under medical supervision. Not all of them are recommended.

3. Maintain a healthy weight to prevent herniated discs

Excess weight and obesity are enemies of the spine and spinal discs, putting great pressure on them. If necessary, consider losing some weight.

4. Be careful when lifting weights

If you have to lift or carry heavy objects at home or at work, there is a right way to do it. With your feet firmly on the floor and not on tiptoe, approach the object, bend your knees to lower yourself and hold it close to your body until you put it down.

5. Adjust the height of your gadgets

Make sure that the screen of your computer, tablet or smartphone is positioned at eye level. There are several stands on the market today that can help you achieve the right height.

6. Learn to sit

When sitting or driving, your chin should be parallel to the floor and your knees should be slightly higher than your hips. Some people place a small stool or ottoman under their feet. You can also place a small pillow or rolled-up towel between your lower back and the backrest to relieve pressure.

7. Avoid twisting your spine or lowering your head

Twisting your torso and lowering your head to read are extremely common mistakes. To avoid twisting your spine, use a swivel chair. To read, place the book or document at eye level, preferably on a stand.

8. Quit smoking

Nicotine reduces blood circulation and, as such, the absorption of essential nutrients that keep the spinal discs healthy. Avoid smoking.

9. Sleep in a neutral position

Choosing a good mattress and pillow is the first step, but it is not the only one. The position in which you sleep is essential. Above all, you need to respect the normal curvature of your spine, whether you sleep on your side or on your back. In the first case, a good option is to place a pillow between your legs, which should be bent. In the second case, try positioning the pillow under your knees.

10. Eat a healthy diet, focusing on calcium and vitamin D

Some foods are particularly good for your bones, helping to keep them in good shape. Milk and dairy products, green leafy vegetables, legumes and nuts are good sources of calcium. Vitamin D can be obtained from eating oily fish, eggs and liver. Supplementation may be necessary.

11. Drive safely and securely

If you are driving, you should position the seat as far forward as possible so that you do not have to bend your back. The backrest should not be inclined more than 30 degrees.