Lumbar Prolapse: Prevention | How to prevent lumbar prolapse?

How to prevent prolapse? For clarifying purposes, lumbar prolapse is known as lumbar prolapse. In this article you will find advice and information on how to prevent and prevent lumbar prolapse of the intervertebral discs. This also means that these tips and advice will help you keep your discs (the soft shock absorbers between your vertebrae) healthy and free from damage - which includes that it can help you prevent disc degeneration, wear and tear, and as mentioned earlier - prolapse / disc protrusion .

We point out that the advice also applies to you who have had or have prolapse of the lower back - but that training and the like must be adapted to the individual with the help of a physiotherapist or modern chiropractor.

What exactly is a lumbar prolapse?

Prolapse means a disc injury in which the soft mass (nucleus pulposus) in an intervertebral disc has seeped out through the support wall (annulus fibrosus). The lumbar spine is the medical term for the lumbar spine - ie the 5 lower vertebrae. A lumbar prolapse therefore becomes a disc protrusion in one of these associated intervertebral discs.

Advice and tips in relation to the prevention of lumbar prolapse

Here you will find some general advice and tips on how to keep the intervertebral discs in good condition.

Get help from professionals: Take advantage of the publicly authorized occupational groups out there (chiropractor, physiotherapist and manual therapist). They can help you choose the right exercise and help you with spinal decompression (traction techniques).

Regular training: Research has shown that the most important thing you do is exercise regularly. Exercising regularly increases blood circulation to muscles, joints, tendons and not least; intervertebral discs. This increased circulation takes nutrients into the exposed discs and helps keep them healthy. Go for a walk, practice yoga, exercise in a hot water pool - do what you like, because the most important thing is that you do it regularly and not just in the "skipper's roof".

If you are unsure of what kind of training this entails or if you need an exercise program - then you are advised to contact physical therapist or modern chiropractor for setting up a training program customized for you.

Special training with exercise bands can be particularly effective for building up the hip, seat and lower back - due to the fact that the resistance then comes from different angles that we are almost never exposed to - then preferably in combination with regular back training. Below you see an exercise that is used for hip and back problems (called MONSTERGANGE). You will also find many more exercises under our main article: training (see the top menu or use the search box).

Relevant training equipment: Training Tricks - Complete Set of 6 Strengths (click here to read more about them)

Body weight: Try to maintain a natural and healthy body weight, as this will reduce the load on the lower back - including the intervertebral discs. Excessive body weight will also contribute to overload against nearby structures such as the knees, pelvis and hips - which in turn can lead to increased load on the lower back.

Lifting technique: Lift with your legs and avoid lifting in exposed, forward-bent positions. How many back kicks and visits to the chiropractor could have been avoided if people lifted properly? This applies not only when lifting heavy items such as car tires and tools - but also when picking up smaller items on the ground. Because if you think about lifting technique - even at light load - then this will be automatic, and thus you will lift correctly the next time you pick up something heavy.

Quit smoking: Another good reason to be smoke-free. Nicotine can damage your intervertebral discs by limiting the supply and absorption of nutrients. This "malnutrition" can in turn cause the discs to become worn, dehydrated and damaged.

Sleep in neutral position: Try to keep your back in a neutral position when you sleep. This means that sore muscles recover, intervertebral discs get hydrated and the facet joints get a well-deserved break. To avoid incorrect loading, you may want to sleep on your side with a pillow between your legs - so that your hips and pelvis are in a neutral position.

Avoid static positions: Prolonged compression through sitting still causes a high pressure on your intervertebral discs, which thus slowly but surely collapses. The most important thing if you have an office job with a lot of sitting is micro breaks - like going to the printer or fetching an extra cup of coffee. There are also ergonomic cushions you can use up on the office chair to provide a more correct sitting position.

On the next page we will talk further about prolapse in the lower back - but in a more extensive format.

NEXT PAGE (click here): - What You Should Know About PROLAPS IN THE LOWER BACK

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