A slipped disc occurs when the gelatinous disc between the vertebrae is pushed out from its original position and sometimes impinges on the spinal nerves, or in severe cases, even cuts them. It occurs when the back muscles are not strong enough to keep the spine in position under pressure or due to a high impact, like in an accident. Here are some preventive and restorative measures I’d suggest for tackling a slipped disc:
Preventive measures
Maintain proper posture: The spine is structured to keep the back erect. Constantly sitting with a slouched back in front of the TV, computer, on motorbikes, etc, stresses the spine to bend in an unnatural position that pressures the discs outward. This makes the body more prone to a slipped disc. Remind yourself to maintain a good, erect posture.
Perform stretches regularly: If you spend long hours on the desk or ride motorcycles, stretch your back every hour or two. This helps the spine relax and maintain its actual position. Yoga is effective for regaining spine flexibility. It is also important to strengthen the lower back muscles and the spine by weight training.
Practice proper form: Weight train with proper form and technique. Maintain a rigid, neutral spine during deadlifts, goodmornings and squats and all weight bearing exercises. This keeps the back safe and also strengthens the muscles that support it. Avoid lifting weights while seated during overhead presses and dumbbell curls. Performing these exercises while standing instead saves the lumbar region of the back from undue stress. Even while running, it is important to learn a proper running gait and wear shoes with soft, ideally gel padding to reduce impact on the body’s skeletal structure.
Restorative measures
If you have suffered a slipped disc, take the rest that it needs to heal. Follow that up with physiotherapy and restorative workouts like yoga or pilates that mobilise, stretch and mildly re-strengthen the muscles that support the spine. Once full mobility and basic strength is restored and pain has ceased, practice weight training with proper form and technique to firmly strengthen the muscles and make them capable of bearing even higher stress.
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