How to prevent lumbar disc herniation

If you maintain a bad sitting posture for a long time or perform waist exercises frequently, you are very likely to suffer from lumbar disc herniation. Nowadays, many young people in their twenties suffer from this disease. So how can we avoid lumbar disc herniation in our lives? In fact, many methods can help us prevent lumbar disc herniation. Let’s learn about them below!

How to prevent lumbar disc herniation

1. Avoid being overweight.

2. Maintain a good sitting posture at ordinary times, and the bed should not be too soft when sleeping.

3. People who work at a desk for a long time need to pay attention to the height of the table and chair and change their posture regularly. People who need to bend over frequently in their jobs should stretch their waists and chests regularly, and use a wide belt.

4. Strengthen the training of waist and back muscles to increase the intrinsic stability of the spine. People who use waist belts for a long time need to pay special attention to waist and back muscle training to prevent adverse consequences caused by disuse muscle atrophy.

5. If you need to bend over to pick up something, it is best to flex your hips and knees and squat to reduce pressure on the back of the lumbar disc.

6. When driving normally, move the seat forward to keep your knees and hips at the same height, sit upright, and drive with both hands on the steering wheel. Protect your lower back with a cushion or rolled bath towel. Never sit too far back in the car. Stretch your feet while pedaling or stretch your arms while driving to reduce the curvature of your low back spine.

7. Timely examination: When you experience pain in the waist and legs, limited bending, or discomfort in the waist, going to the hospital for a confirmatory examination in time is the most effective way to prevent the occurrence of the disease.

Other prevention methods

1. Eat a balanced diet with high protein and vitamin content and low fat and cholesterol. Prevent obesity and quit smoking and control alcohol consumption.

2. Pay attention to the combination of work and rest, maintain correct posture, avoid sitting or standing for long periods of time, and do warm-up exercises before strenuous physical activity.

3. When resting in bed, it is advisable to choose a hard bed to maintain the physiological curvature of the spine.

4. Avoid cold and keep warm.

5. Lumbar disc herniation is a disease of the musculoskeletal system. The prevention principle requires reducing exercise and relaxing and resting.

6. You should strengthen your back and waist muscle exercises to enhance lumbar spine stability.