Ruptured Disc Prevention

According to the article "What is a Herniated Disc?" on Spineuniverse.com, a reputable resource for spine pain, a ruptured or herniated disc occurs when a gel-like substance leaks out from the disc or cartilage between spinal vertebrae. This can create extra pressure on spinal nerves, which can be very painful. There are a number of ways to prevent a ruptured disc including weight control, maintaining good posture, eating right, taking supplements and exercise.

Posture, Weight, Diet & Lifting

• It is important to maintain good posture whether your are working or just sitting at the dinner table at home. Years of bad posture can cause some of your vertebrae to bend , especially as you age and lose bone density. This can put pressure on disc cartilage and make it more prone to rupturing. It is also important to keep your weight at a normal level. Extra fat on the body exerts additional pressure on spinal vertebrae which can make you more prone to a herniated disc. Diet is also important for preventing disc ruptures. In his article "Role Of Cartilage Bone & Diet," Dr. Rex Newman, a pioneer in natural medicine, talks about the importance of calcium for maintaining strong bones and cartilage. Contrarily, sugar can weaken cartilage and bones. Dr. Newman says, sugar "enters the blood and the calcium phosphorous balance is upset, resulting in still more loss of calcium from the bones." Sugar also weakens cartilage as well. Finally, be careful when you bend over and lift heavy objects. Putting your body in an awkward position while lifting can cause a ruptured disc. Bend your knees when you pick something up; or have someone else lift it.

About Exercise

• Exercise can increase flexibility and strength in spinal muscles. This can add stability to spinal vertebrae and discs and help prevent a ruptured disc. Stretching exercises for the back add flexibility to muscles near the spine. This takes pressure off the vertebrae and discs when you lift things or make sudden movements. There are also certain exercises that build strength in the upper back, which better supports spinal vertebrae and disc cartilage. However, it is also important to develop flexibility and strength in adjacent muscles as well (e.g., buttocks and abdomen) for even greater spinal stability.

Exercises To Prevent Ruptured Disc

• Lie on your back with your knees bent and your feet on the floor. Slowly press your back against the floor. Hold for two to five seconds, then relax. Repeat 10 times.

  While still lying down, pull both knees to your chest and hold for two to five seconds. Lower your feet to the floor then repeat 10 times. You can also pull one knee to your chest at a time.

  Leg lifts from a bench or the floor can build strength in the abdomen. Squeezing your buttocks or walking steps can build your gluteus maximus. You should also do exercises for your legs and upper back as well. (See Resource 3 below for more details on specific lower back and abdominal exercises.)