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The Ultimate Back Pain Relief Tips Blog

How to Prevent A Herniated Disc

Posted by Dr. Jeff Winternheimer D.C. on Wed, Apr 09, 2014 @ 02:15 PM

herniated discLearning how to prevent a herniated disc is important as you age, especially if you are involved in activities like weight lifting or you must lift heavy objects as part of your job. Being health conscious and taking precautionary steps to prevent injury will help you reduce your risk of a back sprain, strain or slipped disc.


Herniated discs are more common in men than they are in women. If you are between the ages of 35 and 55, your risk is also higher than normal. There are several things you can do to prevent a herniated disc. One of the most important things you can do is to maintain proper posture. This keeps the muscles and the skeletal structure strong and stable, especially during periods of strenuous activity.

    • If you lift weights or exercise in the gym on a regular basis, you must learn to lift properly. Talk to a trainer and find out how to use each piece of exercise equipment. By learning how the body functions during a lift, you will in turn, learn how to prevent a herniated disc and other possible back injuries. One of the main causes of a back problems in body builders is poor lifting technique and twisting abruptly during a lift.
    • If your job requires you to life heavy objects on a regular basis, wearing an approved back brace will help to stabilize and support your back. It will also make you more self-conscious about how you lift. Knowing how to prevent a herniated disc will help you understand how important it is to lift correctly each time without taking unnecessary chances.
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    • Another key component in having a healthy back and knowing how to prevent a herniated disc is proper diet. Always make sure your diet includes a adequate amounts of calcium and magnesium to protect and strengthen bones. If you have any doubts about how much calcium you are getting through your diet, add a calcium/magnesium supplement. Calcium and magnesium must be taken in a 2 to 1 ratio respectively to be effectively absorbed by the body.
    • Exercise also strengthens the bones and prevents damage to the vertebrae. As a person exercises, the muscles gently put pressure on the bones creating resistance. The resistance, in turn, causes the bones to hold onto calcium for longer periods of time, preventing bone loss as a person ages. Exercising 3 to 4 times a week will help your bones remain healthy as long as they are also receiving the amount of nutrients they need each day.


Remember how important it is to keep the body in the best shape possible with exercise and diet, to be consistent, practice good posture and plan ahead if moving heavy items—you’ll have the best chance to avoid back pain from herniated discs and other injuries. Manage your stress level and save your lifting (when you can) for the important things in life, like the kids or grandkids.


If back pain strikes despite your preventive measures, contact the Illinois Back Institute for a free consultation. We specialize in proven, all-natural, non-invasive techniques, like Functional Disc Rehydration. This innovative treatment, developed by Dr. Jeff Winternheimer, D.C., helps rejuvenate spinal discs to restore pain-free function.

pain study functional disc stabilization

Topics: herniated disc, herniated disc treatment, herniated discs, how to prevent a herniated disc, do i have a herniated disc, how do you get a herniated disc