Back pain is something many people deal with at some point in life. In some cases, it’s just a strain or poor posture, but for others, it can lead to more serious problems. One common issue is a slipped or herniated disc, which can cause pain, weakness, or numbness. Taking simple steps to reduce your risk may help you avoid needing disc herniation treatment later on.

Watch Your Posture
Poor posture places extra stress on your spine. Sitting or standing for long periods with your shoulders slouched or your back unsupported can strain the discs that cushion your vertebrae. Try to keep your back straight and your shoulders relaxed, especially while working at a desk or using your phone.

Lift Carefully
One of the easiest ways to injure your back is by lifting something the wrong way. Instead of bending from your waist, squat down and use your legs to do the lifting. Avoid twisting your body when carrying heavy items, and ask for help if the object is too awkward or heavy.

Strengthen Core Muscles
Your core helps stabilize the spine and supports your lower back during daily movements. Regular exercises like planks, gentle crunches, or yoga can improve your core strength. You don’t need an intense workout routine—just a few minutes a day can make a difference.

Stay Active, but Don’t Overdo It
Movement helps keep your spine flexible and your discs healthy. Walking, swimming, and light stretching are great for overall spine health. But be cautious with high-impact sports or exercises that put pressure on your lower back, especially if you’re already dealing with stiffness.

Choose the Right Footwear
Shoes that don’t offer enough support can affect your posture and spinal alignment. This is especially important in Thailand, where people often wear flip-flops or sandals. Look for shoes with proper arch support and cushioning if you spend a lot of time on your feet.

Maintain a Healthy Weight
Extra weight puts additional strain on the lower back, making disc issues more likely. Eating a balanced diet and staying active can help keep your weight in check. This not only benefits your spine but your overall health as well.

Use Support While Sleeping
Your sleeping position and mattress can have an impact on your spine. Try to sleep on your side or back rather than your stomach, and use a pillow that keeps your neck in a neutral position. A firm mattress that supports the natural curve of your spine is often better than one that’s too soft.

Don’t Ignore Early Signs
Tingling, numbness, or pain in your back, legs, or arms could be an early sign of a disc problem. It’s better to speak with a doctor early and rule out anything serious than wait until it becomes harder to treat.

Be Mindful of Repetitive Movements
Jobs that involve repeated lifting, twisting, or bending can slowly wear down your spine. If this applies to your work in Thailand, try to take short breaks, stretch during the day, and use ergonomic equipment when possible.

Making small changes in daily habits can lower the risk of spinal problems over time. Being aware of how you move and care for your back goes a long way in protecting your spine for the future.