Safe Lifting: 10 Tips to Avoid Disc Herniation and Back Pain

By Dr. Soroush Khoshroo
QubeCore Sports & Rehab Chiropractor

What is disc herniation?

Disc herniation is a condition where the cushion-like discs between the vertebrae in the spine are damaged or ruptured, causing the inner gel-like material to protrude outwards and press on nearby nerves.

What are the causes and symptoms of disc herniation?

  • A disc herniation can put pressure and irritate the nearby nerves that originate from the
    spinal cord and exit the spine
  • Symptoms can include neck pain or low back pain with pain shooting down the arm or leg (depending on the location of the disc herniation), numbness, tingling, and weakness
  • The most common cause of disc herniation is the gradual wear and tear of the discs due to aging
  •  One of the more common causes of traumatic disc herniation is improper lifting of heavy
    weights especially when combined with twisting and turning motions

What are some steps you can take to prevent disc herniation and back pain when lifting weights?

1. Stand close to the load to be lifted
2. Place your feet shoulder-width apart
3. Bend your knees and keep your back straight
4. Squat down to the level of the object and test the weight of the load
5. Ask for help if the load is too heavy or awkward
6. Use the strength of your leg and arm muscles (not your back) to smoothly and slowly lift the load. Try not to jerk when lifting
7. Keep the load close to your body
8. Never twist your body while turning and carrying the load
9. Pivot to turn in the direction you want to move toward
10. Bend your knees and slowly lower the load to its new location

What is the treatment for disc herniations?

Treatment for disc herniation typically involves a combination of pain management, physical therapy, and lifestyle modifications to prevent further damage to the spine. In some cases, surgery may be necessary to repair or remove the damaged disc.

QubeCore Sports & Rehab offers Chiropractic services in North Vancouver for a wide range of conditions. To book your appointment with Dr. Soroush Khoshroo, call 604.210.2274 or simply book online by clicking HERE.

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