“Bulging Disc Prevention"
By Tommy Hoffman, Licensed Physical Therapist
What is that old saying about an ounce of prevention…? Well whoever said it must have had a bulging disc. That is because much like many other things in life, especially a bulging disc, prevention is perhaps the best medicine. I have found preventing the development of a bulging disc(s) serves as your best defense before the actual manifestation of back pain even begins.
And while the intervertebral disc is believed to be the most common cause of non-traumatic lower back pain, it may also be the most preventable.
In this article, we will look at many useful strategies that you may want to explore and implement into a part of your everyday life and activities of daily living. Practice of these strategies on a regular basis will reduce the risk of the occurrence of lower back pain and the incidence of a bulging disc.
When Are You More Likely to Hurt Your Lower Back?
While it is never easy to completely avoid a bout of lower back pain or the ability to prevent it from happening in the first place, there are three high risk postures you may want to re-consider as you want to decrease the occurrence of a BULGING DISC.
First, avoid prolonged sitting positions. This is especially true in automobiles and soft chairs that lack good lumbar support. Follow proper sitting postures whenever possible.
Second, watch bending or lifting activities. In particular those done first thing in the morning and after a period of prolonged sitting. Follow proper lifting mechanics whenever possible.
Thirdly, avoid sleeping in the fetal position. Especially if the mattress or box spring is old and/or has lost its firmness. Don’t forget to rotate your mattress every three months and replace old mattress’ every 8 to 10 years (or as needed).
The “Big 5” for Preventing Lower Back Pain
All though there may be several others, I have listed what I like to call the “Big 5” for the prevention of lower back pain. A long with avoiding the three high risk postures listed above, you can easily begin to reduce the occurrence of back pain by adjusting your lifestyle given the “Big 5”. Here are the five factors most likely to reduce the incidence of a back injury to include a bulging or herniated disc:
- Reduce risk factors: This includes smoking (decreased oxygen to the intervertebral discs), obesity (increased load on the spine) and stress.
- Identify with the early signs of back trouble: These are not to be ignored and include muscle stiffness or tightness (especially in the morning), difficulty in straightening up after getting out of a chair, and minor intermittent aches and pains.
- Balance flexion and extension activities: Because lumbar flexion dominates most of the normal day (sitting, work postures, lifting) we must balance our daily routine with extension patterns. Without a proper balance between these two activities, an imbalance is likely to occur and back pain is soon to follow.
- Prevent prolonged loading and repetitive movements: Avoid loading your spine in one position for any prolonged period of time. Look to change positions and unload the spine frequently through out the day or as often as needed.
- Maintain good fitness: Achieving strength and flexibility around the spine can greatly affect the healthy status of your lower back. A balanced exercise program is always a good idea.
Most of what I have written about in this article just makes “good sense”. Now that you are armed and ready with the information I have provided you, combined with your own body intelligence, you can prevent future back pain and maintain a greater quality of life.
If you suffer from lower back pain or a bulging disc problem, seek the professional advice of your medical doctor for the proper treatment and diagnosis of your condition.
Good Luck,
Tommy Hoffman, P.T.Tommy Hoffman
"Don't spend more time with bulging disc pain by not finding out the truth today!"