Sitting loads a lumbar disc more than standing does. If your pain is worse by the end of a working day, this is usually why.
Sit back, not forward
Use the backrest. Perching forward on the edge of a chair removes all support and roughly doubles the load the disc carries.
Support the low back
A small cushion or rolled towel in the lumbar curve maintains the natural inward curve. Without it the lumbar spine flexes and the disc is loaded posteriorly.
Hips slightly above knees
Raise the seat, or tilt it slightly forward. This opens the hip angle and reduces the pull that flattens the low back.
Get up every twenty to thirty minutes
This is the single most effective change. Not a long break — thirty seconds of standing resets the load.
Beware the low soft sofa
Deep, soft seating puts the hips below the knees and holds the lumbar spine in full flexion. It is often the worst seat in the house.
These are general suggestions, not a prescription. If any movement sharply increases pain, causes numbness, or sends pain down a limb, stop and get assessed. Advice that suits a disc problem can be exactly wrong for spinal stenosis, which is why a diagnosis comes first.
If pain is not settling, or you are not sure which of these applies to you, get a diagnosis first. Call (314) 310-5577 or request an appointment.
Common questions
Is standing all day better?
Not necessarily. Prolonged standing has its own problems, particularly with stenosis. Alternating is better than either extreme.
Are kneeling chairs or balls better?
They shift load rather than remove it, and they help some people. Movement matters more than the chair.
Hurt in an accident? Start here.
You do not need a lawyer, a police report or a referral to be seen. Bring your symptoms and we will work out the rest.
Monday–Friday, 8:00 a.m. – 4:00 p.m. Same-day appointments are often available for new accident and injury patients.