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In the United States, back pain affects around 39% of the population, with one of the most common causes being disc herniation.
As we age, our spine naturally changes. The discs between the vertebrae lose flexibility, making them more prone to injury. A herniated disc occurs when part of a spinal disc ruptures and its interior protrudes into the spinal canal.
If the ruptured disc presses on your spinal nerves, it can cause back pain and symptoms collectively known as radiculopathy — these include numbness, tingling or prickling sensations, and weakness.
While some age-related wear-and-tear is inevitable, you can take steps to lower your risk of suffering a herniated disc. At Silver Spine & Neurological Center - Interventional Pain Management & Spine Surgery, we believe prevention is key. Here are seven practical ways to protect your spine as you age.
Excess weight, especially around your midsection, places additional stress on your spine. Over time, this strain increases the risk of disc problems. Losing even a small amount of weight can ease pressure and improve spinal health.
If you’re struggling, talk with your doctor about safe weight management strategies, including diet changes, exercise, and medication, if needed.
Strong abdominal and back muscles act like a natural brace for your spine. Weak muscles, on the other hand, allow more stress to fall directly on the spinal discs.
Incorporate core-strengthening exercises such as planks, bridges, or Pilates into your weekly routine. Even simple movements, when done consistently, help support and stabilize your spine.
Poor posture, such as slouching at your desk or hunching over your phone, places uneven pressure on spinal discs. Over time, this can weaken them and lead to herniation.
Focus on sitting and standing tall, keeping your shoulders back and your head aligned with your spine. Ergonomic chairs, lumbar cushions, and adjustable desks make it easier to maintain a healthy posture throughout the day.
Many herniated discs happen suddenly during lifting. Whether you’re carrying groceries, picking up a child, or moving furniture, use the proper technique to avoid injury.
Bend your knees and hips rather than your waist, keep the load close to your body, and avoid twisting while lifting. If an item is too heavy, don’t hesitate to ask for help. Protecting your spine is always worth the extra time.
Movement keeps your spine flexible and nourishes your discs. Low-impact activities such as walking, cycling, and swimming increase blood flow and help strengthen the muscles that support your back.
Aim for at least 30 minutes of moderate activity most days of the week. Regular movement also helps reduce stiffness, a common issue that often accompanies aging.
Research shows that smokers are more likely to develop herniated discs compared to nonsmokers. Smoking affects more than your lungs; it also reduces blood flow and oxygen supply to spinal discs, speeding up degeneration. Quitting smoking at any age improves overall health and slows spinal wear-and-tear.
Back pain is common, but lingering pain, numbness, or weakness may signal a herniated disc. Don’t ignore these warning signs.
Early evaluation can prevent a minor issue from developing into a major one. At Silver Spine & Neurological Center, our team uses advanced diagnostics and interventional treatments to address spine issues before they worsen.
While you can’t stop the natural aging process, taking active steps to protect your spine lowers your risk of herniated discs and keeps your back strong and flexible for years to come.
We specialize in both prevention and treatment of painful spinal conditions. Whether you’re looking to protect your spine or manage existing back pain, our specialists are here to help you maintain mobility, independence, and quality of life.
Call Silver Spine & Neurological Center - Interventional Pain Management & Spine Surgery for more advice on protecting your spine, or use the online form to get in touch.