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What is the correct way to sit for lumbar disc? We spend a lot of time in a sitting position during the day. If this position is wrong, it will definitely aggravate the lumbar disc.
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Intervertebral disc herniation can occur in any vertebra of the spine, from the neck to the back, and usually this problem occurs as a result of injury to the back, lifting a heavy object, or sleeping in an improper position.
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In mild cases, you will have no symptoms, but in more severe cases, you will likely feel pain that radiates down the buttocks and legs. Tingling, numbness, and weakness can also accompany a herniated disc. Join us to tell the correct way to sit for the lumbar disc.
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The correct way to sit for the lumbar disc
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Those who have intervertebral disc herniation, or in simple words “lumbar disc”, should have a series of precautions and considerations in their daily activities apart from corrective movements. For example, sitting or sleeping in the right way. But what is the correct way to sit for lumbar disc?
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Maybe you have felt that your pain becomes severe while sitting or lying down in certain positions. However, sitting correctly can reduce the pressure on your spine and significantly reduce your discomfort.
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According to your situation, ask your orthopedist and physiotherapist to explain to you the best sitting and sleeping positions, but in general, never forget these things in order to sit properly for the lumbar disc!
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- You should not sit for too long, you should rest your back every hour with stretching movements.
- Your back position should be straight and neutral, do not slouch in any way or arch your back too much.
- The position of the neck and shoulders should be neutral; This means that your neck does not come forward or your shoulders do not fall.
- Lean on your back and your back should be soft and firm so that your back can easily rest on it.
- Your feet should also be able to easily touch the floor while sitting to have a standard sitting position.
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The correct way to sit on a chair for lumbar disc
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As we said Prolonged sitting is not at all suitable for people with herniated discs. We recommend that you get up every 20 minutes as much as possible and do some movement and stretching; Or adjust the height of the table horizontally to stand. But if you have to sit, make sure your seat is standard and safe. If necessary, get a separate seat for your workplace.
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Your chair should have a standard height and suitable for your height. Always lean on the back of the chair. Sit straight and do not slouch (which causes stretching of spinal ligaments and exacerbation of disc herniation). Your knees should be level with your thighs (not down). The seat should be at a height that allows you Let your feet touch the ground Not to hang or bend. If the height is high, be sure to use a footrest.
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The back of the chair should be firm but soft. You can put a towel or a small pillow behind you. This towel should fill the arch of the waist and support the bottom of the waist. This is especially important behind the wheel.
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The correct way to sit on the floor for the lumbar disc
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Continuing the topic of how to sit correctly for lumbar disc, we recommend you to sit on the floor and use your standard chair as much as possible. But if you sit on the floor, try to keep it short and observe a few important points.
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- Lean on the back even when you are sitting on the floor.
- You can put a small pillow behind you to be more comfortable.
- Be careful to maintain the natural arch of your back, i.e. do not lean forward.
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Is sitting for long periods of time harmful to the spine?
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Yes, it is very harmful!
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If you have a bulging disc, avoid sitting for long periods of time. Sitting too much can put more pressure on the spinal discs.
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For someone with a disc, lying down every few hours is a good break for the muscles, ligaments, and discs; But if you cannot lie down, get up and walk.
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Sitting for long periods of time increases the pressure on the intervertebral discs, making your herniated disc worse. If you are sitting in a bad position, the situation will get worse for you very soon.
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Some simple solutions for short sitting
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The solution is to get up every 20 minutes and walk a little, stretch. Try to do your work standing as much as possible, for example, walk while answering the phone.
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Pay close attention to your sitting position, which is basic, if you can't get up at all, at least change your position while sitting.
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If you forget to get up, you can set reminders for your smartphone and laptop to remind you that it's time to walk and move.
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Introducing suitable exercises for people with lumbar disc
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Now that we have explained the correct way to sit for the lumbar disc, we want to introduce some effective exercises. Exercise plays an important role in controlling pain and improving lumbar disc symptoms. Of course, you should exercise in consultation with an orthopedic doctor, but in general, the following exercises are effective for the lumbar disc.
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Gentle aerobic exercise
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Activities such as walking, swimming or cycling can help reduce muscle spasms and relieve pain. It also improves blood flow and keeps your weight under control, which will put less pressure on your back.
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Mid-body strengthening exercises
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The muscles of the middle body (including the abdominal and back muscles, the erector spinae, and the lumbar spine) support the spine and discs and play a very important role in improving your condition. A good example is Pilates exercises; Work under the supervision of a Pilates instructor and doctor.
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Stretching and flexibility exercises
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Stretching and flexibility exercises such as yoga and pilates maintain the flexibility and softness of your spine and do not allow your back to become stiff and dry.
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Lumbar disc therapy exercises
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We brought the best exercises for the treatment of lumbar disc in another article and gave the necessary explanations. In this section, we briefly introduce some strength exercises that can help improve your symptoms and reduce your pain.
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- Cattle stretch
- hip bridge
- Single abdominal knee stretch
- Stretching the knee inside the abdomen of the sleeping partner
- Stretching the quadriceps muscles in the lunge position
- Stretching of the fillet and the back of the sitting single leg
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tipDo not exercise on your own without your doctor's permission.
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final word
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If you have a lumbar disc, in addition to general considerations such as not lifting heavy objects and not doing high-pressure work, you should also consider various points in other cases such as sitting.
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Sitting correctly is very important for the lumbar disc; Because many times we are in this state and if we sit wrongly, we will suffer more. In this article, we have told all the necessary tips about the correct way to sit for the lumbar disc.
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References: nyboneandjoint – barricaid
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