The correct way to sit and sleep for lumbar disc

When sitting and sleeping with a lumbar disc, prioritizing proper posture and ergonomics is essential to minimize discomfort and promote spinal alignment. In the following, we have stated some points, you need to know that apart from the things you will read below, exercise for lumbar disc is also an effective solution that can significantly speed up and improve your treatment process.

Dr. Scott D. Boden, Emory University Chair of Orthopedics, says about the importance of posture for lumbar disc health:

Based on our clinical research, maintaining proper posture can reduce the risk of developing lumbar disc herniation by 50%. Using proper back support while sitting and choosing standard mattresses for sleeping plays a key role in controlling pain and preventing further injuries.

The best sitting position on the floor for lumbar disc

First, use a suitable surface such as a yoga mat or blanket and avoid sitting on the bare floor. Bending your knees and placing your feet on the floor helps reduce back pressure. Leaning against a wall or using a pillow behind or under the hips can provide better support and maintain the natural curve of the back; Also, avoid sitting for long periods of time and change your posture by doing stretching exercises. While sitting, keep the body straight and relax the shoulders in line with the spine. Avoid bending or rounding your back and use your hands or forearms for support if needed.

When lifting, make slow and controlled movements and avoid sudden or twisting movements. If you feel discomfort or pain at any stage, adjust your sitting position to avoid aggravating symptoms. For more information on harmful work for the lumbar disc you can read the additional tips.

Guide to the best sitting posture for lumbar discs:

• Maintaining a straight back: The back should be kept without a strong arch to reduce the pressure on the discs.
• Placement of legs: Legs should be crossed or with knees bent and close to the body.
• Using a mattress or pillow: To reduce the pressure on the pelvic bone and make it more comfortable.
• Balance and position change: Constantly change the sitting position to avoid dryness and long-term pressure on the discs.
• Injury prevention and pain reduction: Following these tips will help reduce pain and prevent disc damage from worsening.

The correct way to sit on a chair for lumbar disc

The correct way to sit on a chair for a lumbar disc includes maintaining a proper posture and fully supporting the spine; For this purpose, it is recommended to use a chair with a standard back or a small pillow to support the natural curve of the back. The feet should be flat on the ground and the knees should be bent at a 90 degree angle. If the feet do not reach the ground, you can use a footstool; Also, you should avoid leaning forward or sitting on the edge of the chair and distribute the body weight evenly on both sides of the hips.

To reduce the pressure on the discs, keep the shoulders in line with the spine and keep them loose and avoid crossing the legs. Taking regular breaks and stretching throughout the day will help reduce long-term stress and prevent further problems. Keeping these tips, along with consulting a specialist, can help improve the condition of the back and prevent the injury from worsening.

About 55% of participants in one study reported that back pain occurred or frequently occurred during or after prolonged sitting, indicating a negative effect of sitting posture on back pain. source

The right way to sleep for lumbar disc

For people who suffer from spine problems such as lumbar disc, choosing the right mattress is very important. It is recommended to use a mattress with medium firmness; A mattress that provides adequate support and is neither too firm nor too soft; Of course, comfort and individual preferences also play an important role in choosing a mattress, and it's best to try different options before buying. To maintain the normal position of the spine while sleeping, sleep on your side and place a pillow between your knees. If you sleep on your back, placing a pillow under your knees can support the natural curve of your back.

Sleeping on your stomach is not recommended, as this position can put a lot of pressure on your neck and back. Also, using a medical neck pillow helps keep the neck vertebrae in a neutral and proper position and prevents pressure on the spine.

In various studies, it has been found that using a mattress with medium firmness can reduce back pain by about 48% and improve sleep quality, compared to very soft or very firm mattresses. source

If you have lumbar disc, sit up and sleep properly!

Adhering to the correct principles of sitting and sleeping is one of the most effective ways to manage pain, observe care after lumbar disc surgery and prevent the progression of lumbar disc injuries. Choosing the right chair, using lumbar support and avoiding prolonged sitting or incorrect postures will reduce additional pressure on the spine; Also, adapting the sleeping method by using supportive pillows helps the natural curvature of the back and plays an important role in reducing the pressure on the discs. By following these recommendations, you can effectively improve your quality of life and prevent possible complications.

Recent scientific studies show that the sitting and sleeping position has a significant effect on improving or aggravating lumbar disc symptoms. A 2023 study found that sitting without support can increase pressure within lumbar discs by up to 30% compared to standing, which can exacerbate symptoms. Also, using a lumbar pillow while lying down can increase the lumbar lordosis angle by an average of 14.63 degrees and reduce the pressure on the nerve roots. These findings show the importance of maintaining correct body posture in reducing pressure on lumbar discs and improving symptoms.