3 Key Ways to Prevent a Herniated, Bulging, or Slipped Disc

A neighbor of mine once told me “Getting old is not for the faint of heart,” and that’s always stuck with me. 

After all, haven’t we all had one of those days where we wake up somehow having managed to injure ourselves in our sleep? 

Or, if you’re like an old classmate of mine (who shall remain nameless), maybe there was a time you ate a big meal and a couple of hours later ended up taking yourself to the emergency room because you had not yet learned what heartburn felt like. 

We’ve all been there. 

And, like it or not, back pain is more likely than not something we’re all going to have to learn to prepare for and manage. 

So, right here, right now, let’s start with lesson number one…

Simple ways to prevent a herniated disc. 

Bottom Line:

Back pain is something that nobody wants to experience.

You might be interested in learning how to strengthen your spine if you're currently dealing with pain or if you want to lower your risk of injury and discover techniques to avoid developing a herniated disc in the future.

And we're here to tell you that you've come to the correct spot because we're Austin, Texas's go-to source for non-surgical spinal disc therapy!

Start with the body's core, which consists of the muscles, ligaments, and tendons that support your spinal column and enable movement of your spinal discs, if you want to strengthen your spinal discs.

Why it Matters:

To function at its peak, your core requires a balance of strength and flexibility.

A flexible core is essential for enabling the body to move well and through its full range of motion, while a strong core gives your body the stability it needs to move, bend, and twist without injuring you.

Collectively, these physical characteristics assist you in maintaining the health of your spinal discs, exactly like movement-based care like the adjustments we offer.

So, our top 3 ways to prevent a herniated disc include:

1. Core exercises can help your back maintain a balance of strength and flexibility.
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3. Movement of the spine promotes the delivery of nutrients to the spinal discs.
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5. Spinal adjustments can improve your range of motion and help to decrease pain.

Ways to Prevent a Herniated Disc at Home 

As mentioned in the previous paragraph, strengthening your stomach, back extensor, and rotator muscles through exercise will help you lower your risk of spinal disc injury.

And through our experience delivering non-surgical spinal disc therapy in Austin, Texas, we have witnessed firsthand the significant impact that incorporating and giving priority to core exercises can have on the spine health of our patients.

The following is a list of techniques to avoid a herniated disc at home. The stronger your core is, the less load your disc experiences during regular activities and, ultimately, the lower the chance of herniation.

The exercises and stretches listed below should be performed 2-3 times a week, with the goal of completing 10 repetitions of each.

Planks

1. Start in a push up position, bend your arms, and support your body with your forearms.
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3. Keep your hips, legs, and torso in a straight line while tightening your abdominal and glute muscles.
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5. Draw your core muscles in at the level of your belly button and hold that position as long as you can.

Bird Dogs

1. Get on all fours, making sure your spine is neutral (not arching up or down).
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3. Then, engage your core muscles and slowly reach forward with your right arm as you extend your left leg behind you.
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5. Hold for a breath and then slowly return your limbs to the starting position.
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7. Repeat the exercise on the other side.

Glute Bridges

1. Lie on your back with knees bent 90 degrees and feet flat on the floor.
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3. Engage the muscles of the deep core and move into a bridge position by lifting your bottom off the floor. Instead of forcing your belly up by arching your back, try to maintain the natural curve in your lower spine.
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5. Lift your left foot off the floor and extend your left leg to maintain a straight line through your left heel.
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7. Return your foot to the floor and repeat with your right leg.

Dead Bugs

1. Begin lying on your back with both arms extended towards the ceiling.
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3. Lift your legs off the floor to 90 degrees.
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5. Exhale to bring your ribcage down and try to flatten your back onto the floor by rotating your pelvis upwards and bracing your core muscles (this is the starting position for this exercise that you need to hold throughout the movement).
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7. Start the exercise by extending your left leg, straightening at the knee and hip and bringing the leg down to just above the floor (don’t let your lower back arch).
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9. At the same time, lower your right arm back to just above the floor.
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11. Keep your abdominal and gluteal muscles tightened and return your left leg and right arm to the starting position.
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13. Repeat with your right leg and left arm.

Back Extensions

1. Lie face down on a mat and place the hands on the floor or behind the head (more advanced).
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3. Contract the abs and keep them contracted throughout the exercise.
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5. Squeeze the back to lift the chest a few inches off the floor.
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7. Lower and repeat.

Knee-to-Chest Stretches

1. Lie on the back with both legs flat against the floor.
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3. Lift the right leg, bending the knee toward the chest.
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5. Use both hands to pull the right knee toward the chest.
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7.  Hold the right knee against the chest for several seconds.
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9. Return to the starting position.
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11. Repeat with the left leg and then return to the starting position.

Kneeling Back Stretches

1. Begin the exercise on the hands and knees, positioning the knees hip-width apart, with the shoulders directly over the hands.
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3. Round the back, pulling the belly button up toward the spine and tilting the lower back toward the floor. Hold the position for 5 seconds.
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5. Rock gently backward, lowering the buttocks as close as possible to the heels. Ensure that the arms are stretched out in front. Hold the position for 5 seconds.
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7. Rock gently back up to the starting position.

Modified Seat Side Straddle

1. Sit on the floor with one leg extended to the side and the other leg bent.
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3. Keep your back straight and bend from your hips toward the foot of your straight leg. Reach your hands toward your toes and hold for 5 seconds.
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5. Slowly round your spine and bring your hands to your shin or ankle.
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7. Bring your head down as close to your knee as possible.
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9. Hold for 30 seconds and then relax for 30 seconds.
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11. Repeat on the other side.
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Next Steps: 

It's been said that we don't get old and stiff, we get stiff then old. 

Our clinic is here to assist you in maintaining your activity level, good health, and happiness. The main lesson to be learned from our list of techniques to prevent a herniated disc, is that it is much simpler to keep your spine moving than to get it moving.

If it's been a while since your last adjustment or it's time for your first, contact us today to set up a visit if you're ready to take your spinal health seriously or you're seeking for non-surgical spinal disc therapy in Austin, TX.

In order to keep you pain-free and at the top of your game for years to come, our skilled team will collaborate with you to evaluate your movement and develop a plan of action.

We're here for you and our doors are open.

Science Sources: 

Exercise and Physical Therapy for Treatment and Pain Management. Spine-Health. 2006.

Exercise for Sciatica from a Herniated Disc. Spine-Health. 2019.