Lumbar Disc Hernias ,,,,, how to avoid them?

Hello Steemit community, this publication corresponds to the themes of Neurosalud of which I will be bringing to you by this means ,,,, today we have a topic that is a pathology more and more frequent in young people who are dedicated to life work on a desk behind a computer: HERNIAS DISCALES LUMBARES.

What is a Herniated Disc?

It is a disease in which part of the intervertebral disc that lies between the vertebrae, moves, migrates or simply leaves its normal anatomical position, mainly in a posterior sense compressing a nerve root, causing neurological lesions in different degrees.

What are your symptoms?

Among the main symptoms we have:
• Pain in the lower part of the back (lumbar area) of moderate to strong intensity = LUMBAGO.
• The pain can extend to the buttocks, legs and feet = CIATICA.
• Tingling or numbness in the legs or feet.
• Muscle weakness, with difficulty for leg movement and walking.
• Voiding dysfunction between 1% - 18% of cases.

The pain associated with a herniated disc usually gets worse when you cough, laugh, or strain yourself.

Main causes

It is usually due to bad postures in our daily activities such as: driving, using the computer, watching TV, bending over or getting up. There are also factors related to the physical activity of the individual, doing or submitting to sudden movements or gestures and excessive forces without taking into account the correct position.

How to prevent and avoid them?

Preventing lumbar disc hernias is possible and easy to do if you lead a healthy lifestyle and have certain care at work and at home.

1. Avoid excessive efforts: be very careful both at work and in games, so as not to make excessive efforts lifting objects or doing any kind of forces.
2. Use proper lifting techniques: do not bend at the waist, bend the knees and use the strong muscles of the legs to help support the weight.
3. Practice correct posture when you walk, sit, stand and sleep: stand up straight with your shoulders back, your abdomen in, and your back straight, sit with your feet firmly on the ground or elevated . Sleep on a firm mattress, and sleep on your side, not on your stomach (upside down).
4. Maintain an adequate body weight: overweight increases the pressure in the lower back favoring the appearance of hernias and their rapid progression.
5. Do not remain standing or sitting for long periods of time: you have to alternate the positions to avoid muscle spasms, ligaments and intervertebral disc overload.
6. Stretch often when you are sitting for long periods of time.
7. Exercise regularly to keep your back, legs, and stomach muscles strong: swimming is excellent for strengthening the paravertebral muscles.
8. Stop smoking: the cigarette is composed of a large amount of chemicals that decreases your body's ability to absorb nutrients, in the absence of nutrients, the disc becomes fragile and more prone to hernias.
9. Eat healthy: well balanced meals rich in fiber, vitamins and minerals increases the absorption of nutrients that strengthen the discs and prevent hernias. Example: cereals, fruits and vegetables.

I hope these easy and useful recommendations will serve you in your day to day ,,,, GOOD LIFE AND HEALTH FOR ALL.