There are many reasons for back and neck pain. Sometimes it is the result of an injury or due to incorrect lifting strategies and the weak point of a herniated disc. Back pain can also occur due to underlying conditions such as herniated discs or arthritis. According to research, 20 out of every 1000 experience pain related to herniated discs.
At Specialty Care Clinics, we provide treatment for neck and back pain issues according to your conditions and help you return back to your normal life.
First, let’s discuss the structure of your spine. Your spine contains vertebrae and various small bones. A little disc or pillow is there in between each vertebra. This disc act as a shock absorber and is composed of an annulus-like outer layer and a gel-like core. Herniated discs occur when the gel-like center extends beyond a tear in the disc. It can affect the nerves in your spinal column when the gel-like center protrudes out, which can cause pain, tingling, and even numbness. Other terms for this issue include bulged discs, ruptured discs, and slid discs.
Wear and tear can lead to herniated discs, but you can lower your risk by following mentioned tips :
Do exercise:– You can stop back pain by working out, especially if you have slipped discs in your back. Your back is far more sustained when you strengthen your core muscles. As a result, the security of a strong core reduces the likelihood of disc herniation.
Longer periods of sitting lead to dehydration of the lumbar disc, which puts pressure on the spine. Frequently change your position to increase the flow of fluid to the discs. Frequent exercise is helpful in preventing chronic spine problems.
Exercises like walking, swimming, or cycling reduce weight without putting stress on your spine. Maintain a healthy weight for a healthy spine. Avoid high-impact exercises such as aerobics and martial arts that puts pressure on your spine.
Lift properly:– Your back experiences a lot of stress and anxiety from inappropriate training, including lifting while twisting. Some safe lifting ideas are given below :
- Don’t bend while lifting.
- Squat and raise yourself by using your legs.
- Hold the items close to your body.
- To avoid back strain when moving heavy objects, try using a dolly.
Proper posture:– Poor posture can result in back pain. Some tips are given to reduce back pain and for proper posture :
- The shoulder should be parallel to your hips while standing.
- The chin should be aligned with the flooring.
- Avoid slouching.
- Your knees should be at a right angle and your feet should be flat on the floor.
Make little changes around you if you are working from home. Your computer monitor needs to be at eye level. Use a chair that provides back support.
Quit smoking:– Avoid the use of tobacco products as it is linked with the risk of back pain. Smoking is associated with the risk of degenerative disc disease. The disc becomes dehydrated due to nicotine’s effects on the vascular system and cellular damage produced by smoking toxins. Smoking is also linked to osteoporosis, which results in spine fractures.
Change your sleeping posture:– Sleep on your back or side. Avoid sleeping on your stomach as it puts pressure on your spine. Place a pillow between your leg while sleeping on the side. Pressure on your disc increases because your disc rehydrates while sleeping. According to a study, spinal pressure increases to 240% after seven hours of sleep. Take extra care of your spine as it is more likely to herniate in the morning time, some studies suggest.
Maintain a healthy lifestyle:– Manage your stress level. Eat a balanced diet. Drink adequate water to stay hydrated. Reduce excessive body weight.