Herniated discs are generally caused by wear and tear of the disc.  When a person ages, the vertebral disc will lose some of the fluid that helps keep the spine flexible.   Herniated discs are also caused by injuries to the spine.  This injury could cause tiny tears or cracks on the outer layer (Annulus Fibrosus).  The inner layer with the gel-like substance is forced though the tears or cracks causing the disc to bulge, rupture, or break into pieces.

Causes of Injury to the Spine

There are many activities or accidents that can cause an injury to the spine.   When there is sudden heavy strain or an increase of pressure to the lower back, a herniated disc can become worse.  Sudden twisting or even forceful sneezing can force the gel-like substance through the disc’s outer layer.

Repetitive activities that are stressful to the lower back can cause an aggravated disc to rupture.  This could include poor lifting habits, vibration exposure over time, or injuries from sports.

Herniated Disc Risk Factors

There are a variety of risk factors, some of which cannot be changed.  However, some risk factors could be prevented by simple changes.  Risk factors that cannot be changed are:

• Age
• Gender
• History

As mentioned above, age is a contributing factor to herniated discs.  Males are more prone to herniated discs.  The history of a person’s injuries to the back, previous herniated discs, and back surgery cannot be changed.

There are some risk factors that can be changed.  Taking the steps to reduce the risk from these factors can decrease a person’s overall risk of developing a herniated disc.  Lifestyle change and/or medical treatment could significantly decrease these risks.

Risk factors that can be changed:

• Job and Activities – Jobs or activities that can increase the risk of a herniated disc entail long periods of sitting or pulling heavy objects, frequent bending or twisting of the back, heavy physical exertion, repetitive back movement or an exposure to constant vibration.
• Strenuous Exercise – Strenuous exercise for a long period of time or exercising too hard after a long period of inactivity can increase the risk of a herniated disc.  Also, not exercising on a regular basis could increase the risk of a herniated disc.
• Smoking – Toxins found in Nicotine can keep the spinal discs from absorbing nutrients they need from the blood.  Smoking can also increase the sensitivity to pain.
• Overweight – Extra weight can put added strain on the lower back.

Herniated Disc Prevention Steps

The above risk factors can be decreased by taking the necessary prevention steps.    They are simple and can change a person’s risk of a herniated disc significantly.

• Maintain a healthy body weight.
• Exercise on a regular basis.
• Stop smoking.
• Use proper lifting techniques.
• Practice good posture.

Tips for Perfect Posture

• When standing or walking, keep shoulders back and down, chin down, abdomen in, and lower back supported.
• When sitting, use a small pillow or rolled towel to help support the lower back.
• When sleeping, keep back in a neutral position.  Use a towel roll to support the lower back or place a pillow under the knees.

Proper lifting techniques are important.  Lift by squatting and bending the knees.  Use the legs to push up.  Prevention is the key to lowering the risks of a herniated disc.