Back pain? Never do this or you could end up with hernia

Read also: Five common habits that silently damage your posture and spine

What to avoid with back pain

According to the American Association of Neurological Surgeons, people with back pain may be at risk of a herniated intervertebral disc — a rupture or tear of the discs that provide cushioning between the vertebrae. This can occur after the discs initially bulge and the hernia presses on nerves in the spinal canal.

Orthopedist and neurosurgeon Arthur Jenkins said that many patients who walk around with back pain likely already have damage to their intervertebral discs.

A herniated disc usually develops when the outer ring of the disc is damaged, allowing the inner material to be forced out under pressure. Therefore, existing damage to the outer ring certainly increases the likelihood of further herniation.

Bending, lifting heavy objects, and twisting can increase this risk. Each type of movement raises pressure in the intervertebral space and may lead to a herniated disc.

For example, shoveling snow involves lifting a weight and throwing it to the side. A person usually has to bend down to put the shovel into the snow and then lift it.

Other common examples include pulling a child’s car seat out of a vehicle. In this case, parents often have to stand slightly twisted because of how the door opens. They have to lift the car seat while somewhat bending, as it is usually positioned below chest level.

What you should do

These tips can help reduce risks if you need to lift something:

• Face what you are lifting directly instead of turning or twisting to the side. Then reposition yourself while still looking forward and keeping your spine straight.
• Use your legs, not your back, to lift weights, and engage your abdominal muscles at the same time.
• When lifting something from the floor, stabilize yourself. If possible, place your hands on something nearby and extend one leg straight behind you — this reduces spinal bending.

Engaging the core muscles is key to protecting your back. Core muscles, particularly the abdominal muscles, work together with the back muscles to stabilize the spine itself.

The doctor recommends that people suffering from back pain support their back and abdominal muscles with exercise, as much as their body allows.