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.
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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.