How to Prevent Another Herniated Disc

Your spine is a wonderful piece of engineering. It includes a series of vertebrae (small bones) with a small disc or cushion between each vertebra that acts as a shock absorber as you move.

Sometimes, these discs cause a problem. When the soft, gel-like center of the disc pushes through the hard outer layer and puts pressure on nearby nerves, this is often referred to as a herniated disc (or a slipped or ruptured disc).

A herniated disc can be caused by trauma such as a fall, lifting something heavy, or simply age-related wear-and-tear on your body. This can occur anywhere in your spine, but most often happens in the lower back and neck.

If you’ve ever experienced this problem, you know how painful it can be and how much you don’t want to repeat the experience once it’s healed. 

At ReGen Pain Management in Plano, Texas, Dr. Jonathan Koning sees many patients who’ve experienced multiple herniated discs. Here’s his best advice on how to prevent that from happening.

Practice good posture

Stand up straight, with your shoulders back, making sure your neck is in alignment as well. Don’t hunch your back when you’re sitting at your desk all day or lean your neck forward while you’re looking at your phone. This creates a lack of stability in your spine and puts more pressure on your discs.

Lift safely

When lifting a heavy object, use proper form. Lift with your legs, not your back, bending at the knees (not the waist), and keeping your back straight. Let your legs take most of the strain.

Strengthen your core

Your core muscles, located in the center of your body, help protect your spine from everyday strain. Keeping them strong maintains that support. Planks are an excellent exercise to build core strength.

Sleep in the right position

Good posture applies when you’re asleep as well. Avoid sleeping on your stomach — this can put too much strain on your back. Instead, sleep on your back with a pillow under your legs, or on your side with a pillow between your legs. This will keep your spine in a neutral position.

Wear the right shoes

Wear supportive shoes, and if you’re a woman, choose flats rather than high heels, which can disrupt the natural curve of your spine.

Stop smoking

It may come as a surprise, but nicotine can accelerate the breakdown of spinal discs, increasing the risk of herniated discs. Studies have shown that smoking raises the likelihood of reinjury and the need for additional spinal surgeries.

If you need treatment for a herniated disc, Dr. Konig is here to help. Schedule a consultation by calling ReGen Pain Management or requesting an appointment online.