7 Tips to Avoid a Herniated Disc in Chicago
Suffering from a Herniated Disc in Chicago is one of the most common pathologies of Back Pain. According to experts, nine out of ten of these ailments are caused by herniated discs. However, in addition to effective Pain Medicine treatments, there are also good practices that help prevent them. What is there to know?
Herniated discs are defined as an injury caused by the degeneration of the intervertebral discs. From the age of 25, these discs, made up of an annulus fibrosus and a central nucleus pulposus, begin to age. When the annulus breaks or is perforated due to overload, a displacement is generated and the nucleus comes out causing a disc herniation. In general, this usually occurs in the lumbar region, although it can also happen in the cervical region.
Good Practices to Prevent a Herniated disc in Chicago
Despite the inevitable wear and tear over the years, taking care of your back will be essential to prevent injuries and discomfort. According to several studies, in developed countries, diseases of the spine are responsible for 20% of sick leave. To avoid them, follow this guide of Pain Medicine recommendations from Grandview Health Partners for your day to day:
- Sit in a correct posture
To take care of your back (and especially if you spend many hours sitting), you should maintain a position as straight as possible, place both feet on the ground and keep your knees bent at a 90-degree angle. Also, in cases where you work in front of a computer, it will be very important that the screen is at eye level. This will avoid adopting a natural posture that avoids stress on the neck and spine.
- Avoid exertion and carrying excessive weights
Pressure and overload on the intervertebral discs is the main cause of herniated discs. Therefore, we must avoid putting them to the limit, especially if you have physical work. In these cases, extreme caution should be exercised. For example, if weights are loaded from the ground, it will have to be done by bending the knees (never the back) and without twisting the spine.
- Get enough rest
Beyond sleeping the eight hours necessary for your rest, you must do it properly. The most recommended posture is on the side since in this position the spine distributes the tensions better. In addition, you should have a pillow that allows the cervicals to be aligned with the rest of the spine and a mattress of medium hardness.
- Control your weight
Being overweight is also a great enemy of herniated discs. It adds stress to the lower back and weakens the muscles. Pregnant women should pay special attention to this recommendation and not gain excess weight during pregnancy.
- Practice moderate sport
Exercising and stretching will help strengthen your abdominal and back muscles. Of course, it will be important not to exceed these practices since you can exceed the limit and end up with injuries.
- Eliminate tobacco
As is well known, smoking is harmful to health. Tobacco contains a large number of chemicals that absorb nutrients and weaken the body. Thus the bones become more fragile facilitating the appearance of hernias. In addition, the chronic cough of smokers puts pressure on the vertebrae.
- Improve your diet
Having a good diet will be a source of health. Foods rich in fibers, vitamins and minerals, such as cereals, fruits and vegetables, will keep our bones healthy and prevent these injuries. In addition, water helps to rehydrate the intervertebral discs and dairy products will provide them with the necessary calcium to keep them strong.
If you have questions or would like to meet with one of our doctors, please contact our chiropractors in Chicago to get the appropriate treatment for you. Call or contact us today to schedule an appointment.