Herniated disc: tips for prevention

The intervertebral discs act as a cushion between our vertebral bodies and are essential for the mobility of our back. However, frequent incorrect loading and chronic lack of exercise can lead to a herniated disc. Below you will find out how you can prevent the painful prolapse.

How does a herniated disc occur?

The intervertebral discs act as intermediate cushions in our spine, which distribute pressure loads evenly and thus protect our vertebral bodies. They consist of a gelatinous core – a kind of gel-like cushion – surrounded by an elastic cartilage covering. The intervertebral discs have to be loaded and relieved regularly in order to be able to absorb nutrients and remain robust and flexible at the same time. If you use them too little or too much over the years, cracks can form in the outer fiber ring. Parts of the gelatinous core can protrude (“prolapse”) through such cracks and come across nerve fibers. This causes stabbing pain that sometimes radiates into the arms and legs, as well as numbness – the typical symptoms of a herniated disc.

Herniated discs (lat.  Prolapsus nuclei pulposi) occur most frequently in the lower back area, in the lumbar spine. The development of a prolapse is usually multifactorial and can be caused by years of incorrect posture and incorrect loading due to incorrect lifting or carrying. In addition, risk factors such as old age, lack of exercise, weak abdominal and back muscles and obesity play a major role in the case of a herniated disc.

Important: In contrast to lumbago , which occurs suddenly and subsides again within days or weeks, a herniated disc can be lengthy and, in the worst case, be accompanied by consequential damage such as paralysis.

Herniated disc: 3 tips for prevention

It is estimated that between 1 and 5 percent of all people will suffer a herniated disc in their lifetime. Fortunately, in 90 percent of those affected, the pain subsides on its own within six weeks. As a rule, therefore, conservative treatments such as painkillers, gentle exercise and physiotherapy are sufficient to get the prolapse under control. However, if the symptoms persist for more than six weeks or if faecal and urinary incontinence occurs, an operation is an option. So that you don’t suffer from a herniated disc in the first place, there are a number of things you can do preventively to keep your discs healthy.

1. Interrupt sitting phases frequently

If you are sedentary or sit a lot in your free time, you should take regular breaks to get up, walk a few steps, and exercise your back . Ideally, you should interrupt your sitting phases every 30 minutes, but at the latest after 60 minutes . Sitting for longer periods of time increases the pressure on the discs and makes a prolapse more likely. Static standing also puts a strain on the intervertebral discs, which is why – if you have a height-adjustable desk – you should alternate between sitting, standing and, above all, moving phases.

Tip: Let your smartphone or watch remind you every 60 minutes to get up and do a stretch.

2. Strengthen back muscles

Strong trunk muscles protect your spine and relieve your intervertebral discs. Therefore, targeted, lifelong strength training – preferably under physiotherapeutic guidance – represents an effective precaution against herniated discs and back pain. However, you should not only train the back muscles, but also the abdominal muscles – otherwise muscular imbalances can lead to postural damage and further pain. Swimming is also wonderful for building up muscles gently and evenly.

3. Back-friendly behavior  in everyday life

In addition to regular exercise in everyday life and strength training of the trunk muscles, back-friendly behavior is also part of the be-all and end-all of prolapse prevention. Especially when picking up and carrying heavy objects such as crates of drinks or dumbbells, you should keep your back straight and raise your legs. In addition, it is advisable to ergonomically adjust the height of your desk, monitor and desk chair to prevent you from constantly looking down or looking up. Likewise, you should not only sit bolt upright during longer sitting phases, but also bend and move your upper and lower back every now and then for a change. The intervertebral discs can only be nourished if the spine is moved and (gently) stressed.

Crystal Waston MD

Crystal Waston has a degree in Cross Media Production and Publishing. At vital.de she gives everyday tips and deals with topics related to women's health, sport, and nutrition.

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