Good posture to avoid a herniated disc

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Extract from the article: In general, a hernia is the protrusion of an organ or part of an organ, most often the intestine, from its usual position. There are several types, including inguinal, crural, umbilical and discal hernias. Santé-Education highlights the herniated dis

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In general, a hernia is the protrusion of an organ or part of an organ, most often the intestine, from its usual position. There are several types, including inguinal, crural, umbilical and discal hernias. Santé-Education highlights the herniated disc, an abnormality that affects any area of the spine and can be caused by ageing intervertebral discs, which dry out with age.

Better known through its main symptom, lumbago or sciatica, ‘the herniated disc is an anatomical problem most often located in the lumbar area. A herniated disc is the protrusion of a portion of an intervertebral disc, explains Germaine Abouya Adohoun-Anthony, a physiotherapist at the Centre National d'Appareillage Orthopédique (CNAO-Lomé). «Between each of the 24 mobile vertebrae in the spinal column is an intervertebral disc, a solid fibrous structure containing a gelatinous core. These discs give flexibility to the spine and act as shock absorbers in the event of an impact. A herniated disc occurs when a disc weakens, cracks or ruptures and part of the gelatinous nucleus erupts», explains Germaine Abouya Adohoun-Anthony.

Although herniated discs can affect any part of the spine, the vast majority occur in the lower back, in the lumbar region.

People at risk

According to the physiotherapist, «herniated discs mainly affect people aged between 35 and 55. Men are more likely to suffer from a herniated disc than women, as they put more strain on their physical strength through their jobs or sport».

It is difficult to assess the prevalence of herniated discs, as some go unnoticed. But current worldwide figures suggest that 1 in 50 people will be affected at some time.

Various causes

There are several possible causes for this anomaly. «These may include: degeneration of the intervertebral discs, which dry out with age; the spinal column losing its tone, elasticity and height; sudden action in poor posture, such as lifting a heavy load in a twisted trunk position; excess weight and pregnancy, which increase stress on the spinal column», says the specialist.

Symptoms

Usually, the first symptom of a herniated disc is pain in the lower back, or lumbago, but it can also cause other symptoms, including: «amyotrophy, a reduction in muscle volume and great muscle weakness, impaired sensation in the lower limbs (tingling, pins and needles, burning, numbness, discomfort), sciatica, i.e. pain radiating into the thigh and leg as a result of compression of the sciatic nerve root», says Adohoun-Anthony.You may also experience cervicobrachial neuralgia. The pain starts in the neck and upper limbs.It often starts in one arm, at the top of the shoulder blade and in the armpit, and then moves down the arm, sometimes as far as the fingers.

Prevention

To prevent a herniated disc, you need to «lead a healthy lifestyle’, i.e. take regular exercise and warm up before undertaking any physical activity.Pay particular attention to the musculature of the abdomen and back, which supports the spinal column.Set aside time to relax», advises the physiotherapist.

You also need good posture. «Remain aware of your posture at all times, with your back straight, your eyes straight and your shoulders back. To lift a heavy object, squat down by bending your knees while keeping your back straight, and stand up holding the object close to your body», she recommends.

At work, «if you have to sit for a long time, allow yourself periods of rest to stretch, use straight-backed chairs or use a swivel chair to minimise the risk of twisting», suggests Adohoun-Anthony.Also, avoid wearing high-heeled shoes (over 5 cm). Instead, wear well-fitting shoes that offer good comfort.

Treatment

The aim of treatment is to relieve pain by reducing inflammation of the nerve root. This is why, apart from emergencies, medical treatment is the first option for herniated discs.

«The doctor may prescribe drugs such as analgesics, anti-inflammatories and others, combined with physiotherapy, depending on the degree of the condition. A lumbar belt or orthopaedic corset may also be prescribed if necessary.  In 90% of cases, this treatment, if properly followed and sufficiently prolonged, for at least six weeks, will bring relief», says the specialist.If the treatment fails, the patient should consult a surgeon specialising in spinal pathology.

Elom AKAKPO