Prolonged Sitting Hurts Your Back:  Beware of Disc Herniation

Prolonged sitting has become a common issue in modern life, whether at work, during studies, or on long drives. However, remaining in the same position for extended periods can harm your lower back health, increasing the risk of developing lumbar disc herniation, a prevalent condition.

How Does Prolonged Sitting Damage Your Back?

Increased Pressure on the Lumbar Discs：Sitting places more stress on the lumbar spine than standing. Over time, this pressure causes the annulus fibrosus of the discs to degrade and thin, making the nucleus pulposus more prone to herniation.

Muscle Fatigue and Stiffness：Prolonged sitting weakens the muscles of the lower back, abdomen, and spine due to lack of activity. These muscles lose strength and support, further straining the lumbar spine.

Poor Blood Circulation：Being sedentary reduces blood flow to the lower back, limiting nutrient supply to the discs and accelerating their degeneration.

Incorrect Sitting Posture Increases Risk：Poor posture, such as slouching or hunching, exacerbates lumbar flexion and applies more backward pressure on the discs, heightening the likelihood of herniation.

How to Prevent Back Damage from Prolonged Sitting

Avoid Long Sitting Sessions：Stand up and move around every 40–50 minutes. Stretch your back, loosen your joints, or take a brief walk to keep your spine active.

Maintain Proper Sitting Posture：Keep your upper body upright, shoulders relaxed, and back supported against the chair. Your knees should form a 90-degree angle, and your feet should rest flat on the floor. Ensure the chair height allows your knees to be slightly lower than your hips.

Strengthen Lumbar and Back Muscles：Perform exercises like the “Superman” stretch or planks to build core strength and enhance spinal stability.

Choose Supportive Seating：Use a chair with good lumbar support, or place a lumbar cushion behind your lower back to maintain its natural curve.

Manage Your Weight：Excess body weight adds stress to the lumbar spine. Maintaining a healthy weight helps reduce the burden on your back.

By cultivating good sitting habits, balancing periods of sitting with movement, and incorporating back-strengthening exercises into your routine, you can effectively protect your lumbar spine and avoid the discomfort of lumbar disc herniation.