Risk Factors Can Influence The Risk of Developing Lumbar disc disease/back pain

Genetics are NOT the only risk factor for Lumbar Disc Disease/Back Pain.
Lumbar Disc Disease/Back Pain is believed to be caused by a combination of environmental, genetic and lifestyle factors. Now that you have learnt about your genetic risk, you can determine how aggressively you need to make lifestyle changes to reduce your risk.
The earlier in your life that you commit to living a healthy lifestyle, the more you can reduce your risk for or delay the development of Lumbar Disc Disease/Back Pain.

Suggested Lifestyle Changes

Dietary Recommendations:

1. Food that could cause inflammation should be avoided. For example, fried foods, sodas, refined carbs, lards and processed meats.
2. Controlling your blood pressure and cholesterol will not only help your heart, but will be beneficial to your spine as well. Consume heart-healthy foods that are rich in omega-3 fatty acids. For example, salmon, tuna, beans, whole grains, nuts, etc.

Lifestyle Recommendations:

1. Maintain ideal weight according to your BMI as being overweight will increase the risk for LDD.
2. Keep a proper posture when standing or sitting.
3. Maintain adequate muscular strength. However, keep in mind to practise proper lifting mechanics and avoid lifting heavy objects using lower back muscles as it places unnecessary stress on the back.
4. Be sure to maintain proper sleeping positions as it can help to prevent back pain.
5. Quit smoking as smoking and mechanical stresses imparted to the spine contribute to the development of LDD.

Exercise Recommendations:

1. Ongoing exercise, or in combination with education, help in reducing the risk of low back pain, at least in the short term.
2. Physical activities that increase back muscle strength and flexibility can reduce the risk of developing and help relieving lower back pain. For example, knee to chest stretch, piriformis stretch, seated spinal twist, etc.
3. Core stability exercises can also help to improve symptoms of lumbar disc disease. For example, plank, side plank, bridge, and modified push-up.

Result Explanation Recommendations:

1. Maintain a healthy body weight in accordance with BMI (18.5 - 24.9 kgorm?) to reduce the risk of developing other health problems.
2. Individuals aged 18 - 64 are recommended to do at least 150 minutes of moderate-intensity activities per week. For example, brisk walking, dancing, biking, gardening, etc. Otherwise, one may also opt to do 75 minutes of aerobic exercises per week. For example, fast swimming, running, climbing up a hill, basketball etc.
3. For individuals aged above 65 years old, avoid activities that will put too much weight on your joints and knees. For example, squats, deadlifts, climbing stairs, etc. Instead, opt for yoga, pilates, brisk walking, gardening, etc.