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Exercises to Prevent Herniated Disk as You Get Older

The spinal column is made up of irregularly-shaped bones with disks in between. The disks are made up of cartilage with a gel-like center. They act as cushioning and provide shock absorption for the bones. As we age, normal wear and tear can cause the disks to degenerate and become less flexible. In severe cases the disk may herniate, causing the gel-like center to bleed into the spinal canal and irritate the spinal nerves. Keeping your back and core muscles strong supports the spine and can help prevent disk bulges and herniations.

  1. Core Strength

    • Use Pilates, crunches and other core work to strengthen the back, the abs and the legs. These muscles support the spine and encourage proper posture. Always engage the abs, when performing core work, to protect the lower back and prevent hyperextension. Keep your spine neutral and your shoulders in line with your ears. When doing crunches, hold your fingertips behind your ears and your elbows parallel to the floor. Avoid clasping your hands behind your neck or bringing your elbows forward as that can cause you to pull at your neck. If necessary, support your lower back and hips with a rolled towel, a cushion or a bolster.

    Core Flexibility

    • Practice forward bends and back bends to keep the spine and core muscles supple. When standing, keep your feet firmly planted and relax your knees. In face-down poses, such as cobra and downward facing dog, engage your abs to keep your pelvis from tipping forward. In face-up poses, such as bridge pose, keep your neck and shoulders relaxed and support them with a folded blanket or cushion if necessary. Do not tuck your chin as that can strain your neck.

    Other Exercises

    • Keep your spine neutral and engage your abs while lifting weights or doing cardiovascular exercise. Improper posture puts strain on the back muscles and the disks between the vertebrae. Always lift with your legs and avoid using weights that are too heavy. If you have to rock your upper body to do biceps curls, switch to a lower weight. Do not twist your spine while bending at the waist or bend forward while holding weights. When performing dead lifts, keep your lower back neutral and your shoulders back, and hinge forward at the hip.

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