Fitness, the golden key to spine health Keeping fit is one of the most effective ways to prevent lumbar disc.... Excess weight puts more pressure on the spine and increases the risk of disc problems.... People who have a balanced weight avoid double pressure on the back and the possibility of back pain is reduced.... To prevent the most dangerous lumbar disc**, you must have a balanced diet and exercise.... Exercises such as walking, swimming and other methods that help strengthen muscles.. To prevent Lumbar disc herniation includes avoiding inflammatory foods and consuming nutrients that are beneficial for bones... > > *"More than 70% of cases of lumbar disc herniation occur as a result of bad daily habits such as prolonged sitting, improper lifting of objects and insufficient physical activity.. Prevention of lumbar disc herniation, contrary to popular belief, depends more on correct lifestyle than genetic factors."* Long driving?..Minimize this harmful habit!..Long driving is one of the main causes of back pain and disc problems....Continuously sitting in one position puts a lot of pressure on the spine and weakens the muscles around it....To prevent lumbar disc, drivers should adjust their seat properly and use support cushions....Change body position and do stretching exercises while resting. It can reduce the pressure on the back, short stops on long routes and doing light exercises such as shoulder rotation and back stretching are also considered as ways to prevent lumbar disc herniation... Observance of these points will preserve the health of drivers' backs and prevent serious problems in the future... Choosing the right shoes, walking with a healthy back Wearing the right shoes plays an important role in the treatment of lumbar disc... Improper shoes such as high-heeled shoes or shoes that do not have enough support can put a lot of pressure on the spine... To prevent lumbar disc, it is recommended to choose shoes with suitable soles and the ability to absorb shock... Shoes that support the natural arch of the foot have a significant effect on reducing pressure on the back.... Other ways to prevent lumbar disc disease include the use of lumbar disc standing watches and the use of medical support watches to change shoes.. ankles and feet are good... do not sit and stand tall, take care of your back!.. sitting or standing for a long time is one of the common causes of back problems.... sitting for a long time puts a lot of pressure on the intervertebral discs and reduces the blood flow in the spine.... to prevent **lumbar disc** you must get up every *30 to 45 minutes* and Do stretching exercises.. standing for a long time can also lead to the treatment of muscle fatigue and back pain.. Observing the correct principles of sitting and standing.... It is recommended to use appropriate supports to reduce pressure on the back.... Other ways to prevent lumbar disc herniation are to change body position during the day and do strengthening exercises for back and abdominal muscles.... Sleep on your side and save your spine!... One of the ways to prevent lumbar disc herniation is to sleep in the correct position. .... Sleeping too much on the back and too much pressure on the abdomen can lead to pressure on the abdomen. Pain... The best sleeping position to prevent lumbar disc herniation is to sleep on the side. For more support for the back, you can place a small pillow between your knees to prevent the abnormal rotation of the spine. Choosing the right mattress and pillow plays an important role in preventing lumbar disc herniation. from the lumbar disc is... strong muscles play a supporting role and reduce the pressure on the spine... performing regular exercises such as stretching exercises, strengthening exercises and exercises such as pilates and yoga can help improve the flexibility and stability of the back... reducing pressure on the discs... in addition, regular exercise improves blood circulation in the lower back and prevents back pain... avoid sudden movements... one of the common causes of back pain and disc problems is doing The movements are sudden and uncontrolled... Changing body position without preparation, rapid bending and strong rotation can lead to damage to the intervertebral disc, when performing daily activities, the intervertebral discs should be controlled.... Prevention of lumbar disc requires observing the correct techniques in moving and carrying objects... Warming up the body before exercise and stretching exercises can prevent sudden injuries. Other ways to prevent lumbar disc herniation include avoiding sudden turns when lifting objects and using appropriate techniques in sports activities. Basic lifting: bend the knees, not the waist! Improper lifting is one of the main causes of disc problems. Preventing lumbar disc herniation requires following the correct principles of carrying objects. bend and use the strength of the leg muscles to lift..this method reduces the pressure on the intervertebral disc..reduces the weight of the intervertebral disc..spreads the weight evenly when the intervertebral discs are lifted..increases the injury, so it is better to avoid unnecessary rotation....bye nicotine!...hello lumbar discs Cigarettes and other products containing nicotine have a negative effect on the health of the spine... Nicotine reduces the blood circulation in the intervertebral discs and slows down their regeneration process... Preventing lumbar disc herniation requires improving lifestyle and quitting harmful habits such as smoking... Research has shown that smokers develop lumbar discs. Healthy habits such as exercise and nutrition are appropriate... What should be done to prevent lumbar disc disease?.. To prevent lumbar disc disease, paying attention to lifestyle and following simple but effective tips in daily life plays a significant role in maintaining spine health.. In the table below, we review the most important preventive measures: Lumbar disc prevention is better than cure Recent studies in the years *2024* and *2025* show that the use of preventive methods can have a significant effect in reducing the incidence of lumbar disc herniation.... For example, a meta-analysis study published in the journal Frontiers in Medicine in 2025 included *8* randomized clinical trials with a total of regular exercise therapy, lumbar disc patients with a total of 6 disc patients and 611* became. Significant improvement in pain indices (VAS), functional disability (ODI) and patients' quality of life... In addition, studies conducted by the *Spine Committee of the World Federation of Neurological Surgeons (WFNS)* in *2024* emphasize that strengthening exercises of the core muscles of the body, correcting the sitting and sleeping position and avoiding high-pressure disc activities can effectively prevent the recurrence of lumbar discs... these findings show that Adopting preventive methods and complying with medical recommendations can play an important role in reducing the risk of lumbar disc herniation. Preventing lumbar disc herniation is much better than treating it, because it prevents serious problems and has lower costs and complications.. - Reducing pain and disability; It is prevented by preventing the occurrence of severe back pain and movement limitation caused by the lumbar disc... - Avoiding heavy treatment costs; Lumbar disc treatment, especially in advanced stages, requires medicine, physiotherapy or even surgery, which is costly... - Prevention of surgery and its complications; Some patients have to undergo surgery, which is not always without risk and has a relatively long recovery period... - reducing the possibility of chronic pain; If the back disc is not treated on time, it may turn into chronic pain, which is difficult and long-term to treat... - Increase productivity and work ability; A person who does not suffer from a lumbar disc has more physical and mental strength for work and daily activities... - Protection of other parts of the spine; Disc damage can put pressure on other parts of the spine and create new problems...