There are few things worse than having a herniated disc. I personally know how life changing these injuries can be. Back in July of 2022, I suffered a severe herniated disc in my neck. This injury affected how I slept, how I interacted with my family and how I performed in my chiropractic practice. Herniated discs often get associated with heavy lifting or sudden trauma, but there are several everyday activities that can also lead to disc injuries in surprising ways. My original injury occurred in high school (probably from football) but the injury in July 2022 was from simply putting something in the back of my car. Many of these share a common underlying cause. They also have a simple (not easy) roadmap to prevent them. Here are five unexpected ways you could herniate a disc—and why it’s essential to take proactive care.

1. Poor Posture While Sitting
   Never before have we sat as much as we do today. Most of us spend hours sitting each day, whether at a desk or lounging on the couch. Slouching puts extra pressure on the spine, especially on the lower lumbar discs. Slouching/sitting also can weaken core muscles, which are important for the health of our spine. Over time, this compressive stress can weaken the disc, making it prone to herniation with even a minor movement.
2. Sneezing or Coughing Hard
   A forceful sneeze or cough may seem harmless, but these actions create a sudden spike in abdominal pressure, which can strain the spine. For those with weakened discs, a sneeze could be enough to trigger herniation, particularly in the lower back. As we see above, some of our normal daily activities heavily contribute to the danger of sneezes.
3. Twisting to Reach Objects
   Whether reaching for an item in the backseat or twisting to grab something behind you, quick, twisting movements put unusual stress on the discs. When combined with an existing misalignment, these small movements increase the risk of injury. This is yet another reason why focusing on core strength and making sure we are moving properly  is so vitally important to our spinal health.
4. Sleeping on Your Stomach
   Sleeping on your stomach can force the spine into an unnatural position, placing extra pressure on the vertebrae and discs, particularly in the neck and lower back. Repeated nights in this position can lead to spinal issues, increasing the likelihood of herniation.
5. Wearing Heavy Backpacks or Bags
   Heavy bags, especially when worn on one shoulder, create an imbalance that puts uneven stress on the spine. Over time, this can contribute to misalignments, which compromise spinal health and increase the risk of herniated discs. Ensuring proper fit and appropriate weight is crucial for preventing back injuries. This applies to women and purses as well. Carrying your purse on the same shoulder every time can contribute to back pain and potential injury to the vertebral discs.

Staying mindful of these daily activities and seeking regular chiropractic care can help keep your spine healthy. Chiropractors are specially trained to detect and address spinal subluxations before they lead to disc injuries, helping you stay active and pain-free. At BMC Family Chiropractic, not only will we help you keep your spine in proper alignment, we will give you exercises to help strengthen your core muscles and help make your body more adaptable for the stresses of daily life.