Here are some basic tips for having a healthy back. This reduces the risk of herniated disc as well as the risk of recurrence.

A healthy lifestyle

• Do regularexercise and warm up before starting.
• Exercise the trunk musculature. Working the abdominals helps, but other types of exercise are needed to engage the deeper muscles that support the spine. It is best to seek help from a trained professional (trainer, physiotherapist, kinesiologist). Otherwise there is a risk of injury.
• Maintain a healthy weight or lose weight if you are overweight. Do our test IMC to find out your body mass index.
• Reserve moments of relaxation.

Good posture

• Rester aware of his posture at all times. The back is straight, the gaze straight, the shoulders back.
• To lift a heavy object, do not tilt the torso forward and avoid twisting movements. Crouch down by bending your knees while keeping your back straight. Stand up while holding the object close to the body.
• To shovel snow, keep your back as straight as possible. To do this, place your hand close to the shovel plate and bend your knees to pick up the snow. Use the knee as a lever when the load is heavy. Avoid twisting movements of the back when throwing the shovelful of snow.

At work

• If you have to stand for a long time, use a low stool on which you will put your feet in turn, alternating every 5 to 10 minutes.
• If you have to sit for long hours in the office or driving a vehicle, allow yourself time to rest for stretch and stretch.
• Use straight back chairs that support the lower back.
• Adjust the height of the chair or put the feet on a small stool so that the knees are a little higher than the hips.
• Use a swivel chair to minimize twisting movements.

Think about it

• Prioritize Backpacks handbags, and use both shoulders to carry the backpack.
• Push heavy objects rather than pulling them.
• Avoid wearing shoes with high heels (more than 5 cm). Rather wear well-fitting shoes, which provide good support.