Lumbar Disc Herniation
A herniated lumbar disc, often referred to as a “slipped disc” in the lower back, can cause significant pain and discomfort. In fact, more than 50% of back pain cases in the general population are linked to inflammation or problems involving the intervertebral discs and nerves in the spinal column.
Causes
Most cases of disc degeneration, rupture, or herniation are related to lifestyle habits.
Excess body weight – People who are overweight are at greater risk because their spine has to bear more load. This increases pressure within the discs, making them more likely to rupture or bulge, pressing against nearby nerves.
Prolonged sitting – Sitting, especially for long periods without movement, increases disc pressure more than standing or lying down. Office workers, programmers, and others who remain seated for extended periods often develop disc degeneration and chronic back pain. The risk increases further if prolonged sitting is combined with excess body weight.
Bending and lifting heavy objects – This is one of the most common direct causes of disc rupture. Whether sitting and bending forward or standing and bending to lift something, both positions can lead to a herniated disc.
Other contributing factors include repeated coughing or sneezing, falls or impacts to the lower back, and frequent twisting or spinal manipulation.
How to Protect Your Lower Back While Working
Disc degeneration is a leading cause of back pain and nerve compression in the spine. It occurs when pressure inside the discs increases. Below are common activities that raise this pressure and how to prevent damage:
1. Protecting Your Back When Lifting
Sitting and bending forward to lift something from the floor puts more stress on the spine than bending while standing. When sitting, your back flexes more, which increases disc pressure. Avoid lifting heavy objects whenever possible and use assistive tools if available.
If you must lift, stand close to the object, bend your knees, and keep your back straight while lifting.
Figure 1: Incorrect sitting posture when bending to lift an object
Figure 2: Proper lifting posture
2. Avoid prolonged sitting
Sitting generates higher disc pressure than standing or lying down, especially when leaning forward. To minimize strain:
Use a chair with proper back support and a seat depth that allows your hips to touch the backrest.
Recline the backrest slightly (about 10 degrees).
Stand up and change position at least once every hour to relax the back muscles and relieve disc pressure.
Figure 3: Proper sitting posture
3. Weight management
Excess body weight adds stress to the spine, accelerating disc degeneration. Maintaining a healthy weight helps reduce the load on your back.
4. Core strengthening and posture
Lightly engaging your abdominal muscles while standing or walking encourages an upright posture and provides extra support to your spine, reducing disc pressure.
Final Thoughts
The MorRu medical team has found that lumbar disc herniation can occur in people of all ages and lifestyles. With proper daily habits, you can slow or even prevent many risk factors. If you have questions or concerns after reading this article, you can book an appointment with one of MorRu’s specialists for professional advice.
Source:
https://pmc.ncbi.nlm.nih.gov/articles/PMC10683841/
https://pmc.ncbi.nlm.nih.gov/articles/PMC4799068/
Written by Dr.Matee Phakawech
Medical License Number 41601