5 Habits to Avoid if You Don't Want a Herniated Disc

5 Habits to Avoid if You Don’t Want a Herniated Disc

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5 Habits to Avoid if You Don’t Want a Herniated Disc

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Taking care of your spine health is crucial and should not be overlooked, especially when it comes to preventing a herniated disc, a common issue among working adults and the elderly. Changing certain behaviors can significantly reduce the risk of developing this condition.

1. Habits Leading to a Herniated Disc

Sitting in the Same Position for Long Periods

Sitting in the same position for extended periods can cause muscle tension, leading to back pain and affecting the spine. Slouching increases pressure on the intervertebral discs and may lead to a herniated disc. Prolonged sitting also impacts blood circulation, reducing blood supply to the back bone and muscles in the back.

Overeating and Excessive Weight

Excessive body weight is a significant risk factor because the spine has to bear more weight, increasing pressure on the intervertebral discs and the risk of a herniated disc.

Smoking

Smoking affects the oxygen flow to the spine, causing the intervertebral discs to deteriorate faster. It also reduces the elasticity of the back bone, increasing the risk of a herniated disc.

Lack of Exercise

Not exercising leads to weak muscles that cannot adequately support the spine. Weak muscles force the back bone to bear more burden, raising the risk of a herniated disc. Regular exercise helps strengthen muscles and increases the flexibility of the spine.

Sleeping on Your Stomach

Sleeping on your stomach causes abnormal curvature of the spine, which can lead to a herniated disc. Sleeping in the correct position can reduce pressure on the intervertebral discs and prevent health issues related to the spine and nerve.

2. Symptoms

Back Pain

Back pain is a common symptom in patients with a herniated disc. The pain can be severe and may radiate to other parts of the body. When the nerve is compressed, it can cause difficulties in performing daily activities. The nature of the pain can vary among individuals; some may experience a constant dull ache, while others may have occasional sharp pain. The pain often worsens with movement, such as bending or twisting. Additionally, back pain can affect sleep quality, leading to fatigue and irritability.

Numbness or Weakness

Compression of the nerve may lead to numbness or weakness in the affected area, impacting movement and the ability to perform tasks. Numbness often begins as a tingling sensation or feels like pins and needles in the affected area, typically the legs or feet. In severe cases, numbness can progress to a complete loss of sensation in that area. Weakness can cause difficulty walking or lifting objects, and in some cases, it may be severe enough to affect bladder or bowel control.

Pain Radiating Down the Leg

Pain radiating down the leg is caused by the compression of the nerve in the spine. This symptom can cause discomfort and difficulty in walking or moving. The pain typically starts in the lower back and radiates down the leg to the foot. Sometimes it may feel like an electric shock or a burning sensation. These feelings can cause discomfort and necessitate frequent rest.

Tingling Sensation

A tingling sensation is an abnormal feeling in the area affected by the compression of the nerve. This symptom can cause discomfort and difficulty in performing daily activities.

3. Treatment for Herniated Disc

Endoscopic Surgery

Endoscopic surgery is an effective treatment method for patients with a herniated disc. This technology allows for quicker recovery and reduces side effects. Importantly, it results in smaller incisions, which speeds up recovery, minimizes the risk of complications, and helps patients return to normal life more quickly. Additionally, endoscopic surgery reduces back pain after surgery and minimizes damage to the muscles in the back.

Surgery is generally performed when the following conditions are present: conservative treatment methods have failed, there is chronic back pain, there is noticeable weakness in the legs, or there is a loss of control over urination or bowel movements.

During endoscopic surgery for a herniated disc that compresses the nerve, only the portion causing compression is removed, whether it’s due to a bulging disc, compression from the back bone, joints, and ligaments, or pressure from a spinal cyst. This alleviates symptoms such as back pain radiating down the legs, calf pain while walking, numbness, and muscle weakness, as well as other neurological issues caused by prolonged nerve compression. With the small incision, patients experience less post-surgical pain and can return to their normal lives.

Rehabilitation

Physical therapy is a crucial rehabilitation method for patients with a herniated disc. Strengthening muscles and increasing flexibility help reduce symptoms and prevent recurrence. This may include physical therapy, light exercises, and posture training. Physical therapy strengthens the back muscles and increases flexibility in the spine.

Prone Position (Simple Prone)
Suitable for patients with severe back pain who are newly affected. Lying on the back can exacerbate the pain, so lying prone helps reduce pressure on the spinal nerve. Lie prone for at least 15 minutes a day until the pain subsides before moving to the next exercise.

Prone on Elbows – Full Arm Extension
This exercise increases pressure on the bulging herniated disc by arching the back, allowing the disc to return to its place and reducing nerve compression and back pain. Start by propping up on elbows for 1-5 minutes or as tolerated, then rest in the prone position and repeat 5-10 times. Once pain is gone, increase pressure by fully extending the arms, resting in the previous position.

Standing Back Extension
This exercise creates maximum pressure on the herniated disc. It is recommended to try this only when there is no pain or after recovery to realign the spine.

Deep Abdominal Muscle Contraction Training
This exercise focuses on stabilizing the spine to prevent injury during movement. Patients breathe steadily 2-3 times, then deeply. As they inhale, the abdominal muscles expand, and as they exhale, the muscles contract. At full exhalation, hold the contraction for 1-10 seconds without holding the breath, allowing for conversation. Gradually release the contracted muscles. This can be done frequently.

Medication Use

The use of pain relievers or anti-inflammatory drugs can help alleviate symptoms of a herniated disc. Medication is an important part of treatment and should be administered under a doctor’s supervision.

The medications for patients with a herniated disc may include pain relievers, anti-inflammatory drugs, and muscle relaxants. These medications help relieve back pain and reduce inflammation of the nerve.

Pain relievers include paracetamol, diclofenac, ibuprofen, etc.
Anti-inflammatory drugs, such as celecoxib and meloxicam, help reduce pain and swelling in inflamed areas.
Muscle relaxants, like diazepam and tizanidine, help reduce muscle spasms, thereby relieving pressure on the nerve and alleviating back pain.

Medication for patients with a herniated disc should be used under medical supervision, as each type of drug may have different side effects. For instance, pain relievers might affect the stomach and kidneys, while anti-inflammatory drugs could impact the digestive system. Therefore, a doctor will choose the appropriate medication for each patient and monitor the treatment’s progress.

In some cases, patients may need to take medication continuously for an extended period, such as 1-3 months, to control pain and inflammation. In such situations, patients should strictly follow the doctor’s instructions and closely monitor the medication’s effects to prevent potential side effects.

Medication should be part of a comprehensive treatment approach, which includes physical therapy, behavioral adjustments, and, in some cases, other treatments like injections at the pressure site or surgery. Combining medication with other treatments will help patients receive more effective care.

Behavioral Adjustments

Adjusting sitting, sleeping, and exercise habits can help prevent the recurrence of symptoms. Small changes in daily life can effectively reduce the risk of developing a herniated disc.

Adjustments in daily habits, such as sitting with a straight back, sleeping in the correct position, and exercising regularly, can reduce the risk of a herniated disc and improve patients’ quality of life.

Sitting
- Sit with a straight back against the chair backrest, distribute weight evenly, and place both feet flat on the floor. Knees should be bent at a right angle, and thighs should rest flat on the seat, with knees about 1 inch from the seat edge to prevent pressure on blood vessels under the knees.
- Change positions frequently and avoid crossing legs, as it can cause uneven weight distribution and misalign the spine, leading to back pain.

Sleeping
- Sleep on your back or side with a pillow under the knees or between the legs to slightly bend the hips. Avoid sleeping on your stomach, as it can cause abnormal curvature of the spine.
- Using a pillow under the knees or between the legs helps maintain the spine in the correct position, reducing the risk of back pain and a herniated disc.

Getting Out of Bed
- Move close to the bed’s edge, turn to your side, bend your knees, hang your legs off the bed, and use your hands to push yourself up to a sitting position before standing. Avoid sitting up immediately while lying on your back, as it requires excessive use of back and abdominal muscles, which may cause back pain.

Standing
- Stand with a straight back in a comfortable position, feet slightly apart, and weight distributed towards both heels. Engage the abdomen, lift the chest, and keep shoulders back. Avoid standing in one position for too long; shift weight or alternate resting one foot on a small platform.

Lifting Objects
- When lifting or picking up objects below hip level, keep your back straight. Avoid bending the back with straight knees or twisting the body. Follow these steps:
  - Step 1: Stand with a straight back, feet slightly apart, bend knees, and lower yourself into a squat.
  - Step 2: Pick up the object, keeping it close to your body if it’s heavy.
  - Step 3: Stand up slowly using your legs, keeping your back straight.

Walking and Running
- Walk and run with a straight back without twisting. Proper walking and running techniques help reduce pressure on the spine and intervertebral discs.

Exercising
- Regular exercise strengthens back muscles and increases spine flexibility. Choosing appropriate exercises, such as walking, swimming, or yoga, can reduce the risk of a herniated disc.

It is evident that the cause of a herniated disc often stems from ordinary behaviors we engage in during our daily lives. Preventing this condition is not difficult, but if treatment is delayed and the symptoms become increasingly severe, surgery may be necessary to continue daily activities. It is advisable to regularly take care of your health and, if you experience any adverse symptoms, promptly consult a doctor to receive timely treatment. Taking proactive measures can help avoid complications related to the spine, such as back pain and nerve issues, ensuring the well-being of your back bone.