Don’t Risk Your Discs! 5 Tips That Will Save Your Back

You bent down to pick up a pen that rolled under your desk and suddenly, “OUCH!” You felt perfectly fine and now it hurts to even think about standing up straight again. It’s not uncommon for back pain to happen from something that seems to be quite trivial. However, back pain that happens suddenly is usually the straw that broke the camel’s back.

This type of back pain is usually the first sign of an underlying condition or disease affecting the spine. Conditions that affect spinal discs are some of the most common causes of low back pain and other painful conditions like sciatica. Let’s find out what you can do to decrease the risk of injuring your discs!

What Do Spinal Discs Do?

Sandwiched between each vertebra in the spine, with the exception of the first and second vertebrae, is a disc. The discs, also known as intervertebral discs serve as shock absorbers that prevent the vertebrae from grinding against one during day-to-day activities and exercise. Without the function of the disc, something as simple as sitting could become excruciatingly painful.

The outside of the disc, the annulus fibrosus, is made up of sturdy collagen fibers that form rings around the center of the disc, similar to that of a tree trunk. This helps the spine be resistant to compressive forces and provides stability for rotational movements.

The inside of the disc, the nucleus pulposus, is a gel-like substance that helps distribute weight and stress between each vertebra of the spine. The discs are closely positioned to the spinal nerves that communicate with your arms, legs and other parts of the body. Therefore, injury to the discs can cause pain that radiates into areas outside of the spine and back.

What Causes Injury to The Discs?

When it comes to disc injuries, most people tend to think of traumas like car accidents or high-impact contact sports like football. However, anything that causes disc compression can cause a disc injury. Even chronic stress to the spine from repetitive movements and being overweight can be the source of a disc injury.

What Happens When the Disc is Injured?

Disc bulges and herniations are two of the most common types of disc injuries. While you’ve probably heard them used interchangeably, disc bulges and herniations are not the same. They can occur anywhere in the body, but are most commonly seen in the lumbar spine.

A disc bulge occurs when the nucleus pulposus of the disc, breaks through one of the inner rings of the annulus while the outer rings stay intact. A disc herniation happens when the nucleus pulposus pushes completely through all the rings of the annulus. Why is this a problem? A disc bulge or herniation can compress the spinal cord and nearby nerves leading to pains in the back, arms, and legs. In severe cases, a disc injury can cause loss of bowel and bladder control. These acute spinal conditions can set the stage for the onset of chronic spinal conditions like degenerative disc disease.

Ways to Prevent Disc Injury

With causes ranging from sitting too long to being an NFL linebacker, a disc injury may seem inevitable. However, incorporating small habits into your everyday routine will add up in a big way when it comes to preventing a disc injury.

1. Straighten Up! Literally.

You may have heard your mother say, “Don’t slouch!” You probably thought she was being nitpicky, but it turns out she was right. Poor posture puts pressure on the discs, which can lead to injury.

Although the discs are designed to handle pressure, poor posture can lead to spinal joint misalignments and muscular imbalances that make the discs more vulnerable to injury. Practicing good sitting and sleeping postures along with chiropractic adjustments can help keep your discs from bulging under pressure.

2. Give Up Smoking.

Not only is smoking bad for your lungs, but it’s also unhealthy for your discs. The chemicals in cigarette smoke inhibit the discs from absorbing important nutrients, like calcium. This causes the disc to dry out and lose flexibility. This sets the stage for disc injuries and degenerative disc disease.

3. Get Moving!

You may have heard that sitting is the new smoking. As it relates to spinal disc health, the claim is true. Prolonged sitting causes constant pressure on the spinal discs. Over time, this leads to wear and tear that makes the disc more prone to injury. Taking a break from sitting to walk or stretch can help remove some of the pressure on the disc and restore normal movement in the spine.

4. Lift the Right Way.

Whether it’s lifting free weights or a case of water, improper lifting can cause severe damage to the discs. Improper lifting causes weight to be distributed across the discs and vertebrae in a way that can cause injury to discs, muscles, and ligaments.

While it’s exciting to see progress in the gym, you shouldn’t increase your weight if you can’t complete the exercise with proper form. When lifting packages, you should bend your knees, stabilize your core, and hold the package close to you to avoid injuries to your back and discs.

5. Strengthen Your Core.

A strong core is worth more than looking good on the beach. Core strength offers the support your back needs to carry out day-to-day tasks and activities. Core exercises such as planks, bridges, and yoga can help activate and strengthen your core muscles.

Back injuries are the leading causes of doctor’s visits, missed work, and disability. By taking care of your spine, you can avoid the pain of a disc injury. Do your back a favor by staying active and living a healthy lifestyle that will decrease the risk of injuring your discs!

Dr. Candace McMillon-Dantley is on a mission to inspire and educate women to health. She is the creator of The Doc Knows, a health and wellness site for women and author of “Woman, Take Off Your Cape”. When she’s not health writing, she is health motivating and educating through presentations on healthy nutrition, self-care, and conditions of the body. Her experiences as a business owner, chiropractor, wife and mom of two resonate with all women. Connect with Dr. Candace on Instagram @drcandace.