Clinical data reveals that nearly half of lower back and leg pain patients are under 35, with a high proportion working in writing-intensive roles such as journalists, office staff, white-collar workers, and typists. IT professionals who use computers long-term exhibit particularly high incidence rates and tend to be younger. For these groups, lumbar disc herniation isn't caused by overexertion—it's caused by sitting.
Lumbar Disc Herniation Is Sedentary in Origin
Research reveals that prolonged sitting causes overall lumbar spine compression and shortening, shifting the body's central axis from the anterior to the posterior edge of the sacrum. Consequently, lower back and leg pain stemming from lumbar disc herniation or degeneration is often rooted in prolonged sitting.Li Zhenzhou explains that intervertebral discs lack blood vessels, relying instead on fluid diffusion for metabolism. This process is far less efficient than blood circulation. Imagine a sponge saturated with water: constant compression forces water exchange between the sponge and surrounding liquid, while rest halts this exchange.Therefore, insufficient trunk movement leads to disc malnutrition. Over time, the disc degenerates, a process known as degenerative disease. Degenerated discs lose elasticity and strength, potentially causing annular laxity and microfractures, ultimately resulting in disc herniation.
While sitting is often perceived as restful, this is not the case for the lumbar spine. During sitting, the lumbar intervertebral discs bear the greatest pressure.When seated, the body's central axis shifts backward. The load-bearing force line that originally acted on the standing position now shifts to the posterior joints of the lumbar spine and the posterior walls of the intervertebral discs. This causes congestion in the posterior disc walls, which over time can lead to damage and degeneration. Simultaneously, the joint space narrows, causing congestion in the synovial membrane. This stimulates the spinal nerves, resulting in lower back and leg pain.
When maintaining proper posture while seated, the pressure within the lumbar intervertebral discs is six times that of the supine position. Poor posture, however, can elevate this pressure to eleven times the supine level. The posture adopted during computer work is often incorrect, subjecting the lumbar discs to prolonged high pressure over years. This significantly increases the risk of lumbar degeneration, disc tears, and herniation.Simultaneously, prolonged sitting stretches the back muscles for extended periods, leading to muscle strain in the lower back. This can cause chronic lower back pain and compromise lumbar stability, further increasing the likelihood of lumbar disc herniation. Additionally, many young professionals experience high levels of mental stress, disrupting autonomic nervous system function and impairing the physiological functions of the lumbar spine.Many young people maintain irregular lifestyles and unhealthy diets, which severely impede nutrient supply to the lumbar discs and accelerate their degeneration.
Key to Preventing Herniated Discs: Stay Active
Life thrives on movement, and so does lumbar health—especially for those in sedentary occupations. Regular exercise is essential, and taking breaks to stand and stretch after prolonged work is a proven remedy for office workers seeking to prevent herniated discs.
1. Improve Work Posture and Balance Work with Rest.Maintaining proper posture is crucial for reducing pressure within the lumbar discs. Avoid prolonged repetitive motions, prevent excessive fatigue, and avoid overloading the spine. Those engaged in prolonged bending or desk work can adjust chair and desk heights to change sitting positions. Regularly stand up to stretch the waist—it's generally recommended to stand and move around for 15 minutes after every 45 minutes of seated work to allow fatigued muscles to recover.
2. Strengthen your back and core muscles. Strong back and core muscles provide support and protection for the lumbar spine, making regular muscle strengthening an important preventive measure against lumbar disc herniation.Exercises like the Flying Swallow and Five-Point Stretch, along with sports such as swimming and aerobics, effectively strengthen these muscles. When performing the prone position exercise, lift your head, legs, and arms as high as possible in unison, counting one beat per lift and lower. Complete 4 sets of 8 beats per session, 1-2 times daily. Swimming is also an excellent method for strengthening the lumbar spine.
3. Apply force scientifically and reasonably in daily life. Actions like bending to lift heavy objects, bending to pick up children, sudden twisting of the waist, or forcefully arching backward while bent over can all potentially damage the muscles and intervertebral discs in the lumbar region.Therefore, when lifting heavy objects, bend your knees into a squat position and lean your body forward to distribute the weight onto your leg muscles, reducing the load on your lower back. Simultaneously, gradually increase the force applied to prevent sudden strain on the lower back—this is especially important for office workers who rarely engage in physical labor. Additionally, keep your lower back warm and ensure adequate rest.
4. Maintain a regular lifestyle and balanced diet. Cultivate healthy living and working habits with consistent routines for sleep and meals. Minimize all-nighters, especially prolonged computer use for work or gaming. Eat breakfast regularly, prioritize high-protein and vitamin-rich foods, and consume ample fruits and vegetables. Timely management of psychological stress is equally vital for preventing lumbar disc herniation.