How to Prevent Disc Herniations

How to Prevent Disc Herniations

How to Prevent Disc Herniations


Anyone who has suffered from a disc herniation will tell you that the pain can be intense and debilitating. It can interfere with your daily activities and prevent you from living your life to the fullest. Fortunately, there are steps you can take to prevent disc herniations before they occur. In this article, we will discuss some tips from physical therapists on how to prevent disc herniations.


Maintain proper posture

One of the main causes of disc herniations is poor posture. When you slouch or hunch over, you put extra pressure on your spine, which can cause a disc to herniate. To prevent this, it is important to maintain proper posture. When sitting, make sure your feet are flat on the floor, your back is straight, and your shoulders are relaxed. When standing, keep your head up, your shoulders back, and your abdomen pulled in.

Stay active

Regular exercise can help prevent disc herniations by keeping your spine strong and flexible. Low-impact activities such as walking, swimming, and cycling are great options for keeping your spine healthy. Additionally, incorporating core strengthening exercises can help support your spine and prevent injury.

Lift correctly

Improper lifting techniques can put undue stress on your spine and lead to disc herniations. When lifting heavy objects, be sure to keep your back straight, bend your knees, and use your leg muscles to lift the object. Avoid twisting your back while lifting, and never lift more than you can handle.

Quit smoking

Smoking can weaken the discs in your spine, making them more susceptible to injury. If you smoke, quitting can help reduce your risk of disc herniations. Not only will quitting smoking benefit your spine health, but it can lead to other positive health outcomes as well.

Seek early treatment

If you are experiencing back pain or other symptoms of a disc herniation, it is important to seek treatment early. Physical therapists can evaluate your condition and provide individualized treatment plans to help manage your symptoms and prevent further injury. Delaying treatment can lead to more serious complications and a longer recovery time.



Preventing disc herniations requires a combination of lifestyle changes and early intervention. By maintaining proper posture, staying active, lifting correctly, quitting smoking, and seeking timely treatment, you can reduce your risk of suffering from a disc herniation. If you are experiencing back pain or think you may be at risk of a disc herniation, contact a physical therapist today to discuss your options for prevention and treatment.

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