What Is the Best Position to Sit with a Herniated Disc?

A herniated disc (often confused with a “bulging” disc) occurs when the gel-like center of a spinal disc protrudes through a tear in the outer layer. This condition can lead to nerve compression, resulting in pain, numbness, and weakness, most commonly in the lower back and legs. 

Sitting, an essential part of most people’s routines, can exacerbate the pain of a herniated disc if not done correctly. Understanding the best sitting positions for a herniated disc is crucial for managing pain and promoting healing. This article discusses some optimal sitting strategies and provides practical tips for comfort and recovery.

Optimal Sitting Positions for a Herniated Disc

Maintaining an appropriate sitting posture can reduce the pressure on the spine and alleviate the discomfort associated with a herniated disc. Incorrect sitting positions can worsen symptoms, while the right posture can support the spine’s natural curve and promote healing. To minimize the pressure on your spine and maximize your comfort levels while you sit, try these tips:

• Use lumbar support – A lumbar support pillow or a chair with built-in lumbar support can maintain the natural curve of the lower back. This support reduces the strain on the spine and can alleviate pain. When sitting, ensure the lumbar support fits snugly against your lower back.
• Maintain a neutral spine position – Keeping the spine in a neutral position is crucial. This means sitting with the back straight and shoulders relaxed, avoiding slouching or leaning forward. The feet should be flat on the floor, and knees should be at a 90-degree angle or slightly higher than the hips. This posture minimizes pressure on the lower back.
• Adjust your chair height – The height of your chair should allow your feet to rest flat on the floor. If necessary, use a footrest to achieve this. Your knees should be level with or slightly above your hips. Adjusting the chair height ensures your lower back remains in a neutral position and prevents strain.
• Use an ergonomic chair – Investing in an ergonomic chair can make a significant difference. These chairs are designed to provide support to the entire back, including the lumbar region. Features to look for include adjustable height, tilt, and lumbar support.
• Take frequent breaks – Prolonged sitting can exacerbate herniated disc symptoms. Aim to stand up and move around every 30 minutes. Stretching and walking reduce stiffness and increase circulation, relieving pressure on the spine.
• Sit on a firm surface – A firm chair provides better support for the back compared to soft cushioned surfaces. Soft chairs can cause you to sink and promote poor posture, increasing strain on the lower back.

Additional Tips for Comfort

In addition to the recommendations outlined above regarding proper sitting techniques, try these tips to increase your comfort level:

• Use a recliner or lounge chair – For some people, sitting in a reclined position can reduce the pressure on the spine. If a recliner or lounge chair is available, it may provide relief by distributing weight more evenly across the back.
• Apply heat or cold therapy – Applying heat or cold packs to the lower back while sitting can reduce pain and inflammation. Heat therapy relaxes muscles, while cold therapy numbs the area and reduces swelling. Alternate between the two for the best results.
• Mind your movement – When sitting down or standing up, be mindful of your movements. Avoid twisting your spine, and use your legs to lift your body. This reduces the risk of further injury.
• Practice core-strengthening exercises – Strong core muscles support the spine and improve posture. Incorporate exercises like planks, bridges, and pelvic tilts into your routine. A stronger core can alleviate pressure on the herniated disc and promote healing.

Creating an Ergonomic Workspace

Since sitting is a major part of many people’s workdays, it is essential to create a workspace designed to support your spinal health. Follow these ergonomic guidelines when you set up your own workspace:

• Desk and monitor placement – Ensure your desk and monitor are at eye level to prevent straining your neck and back. The monitor should be about an arm’s length away from your face.
• Keyboard and mouse position – Keep your keyboard and mouse close enough so you do not have to reach forward. Your elbows should be at a 90-degree angle, and your wrists should be in a neutral position.
• Use a standing desk – If possible, alternate between sitting and standing throughout the day. A standing desk allows you to change positions frequently, reducing the strain on your lower back.

Finding the best position to sit with a herniated disc is crucial for managing pain and promoting recovery. By using proper lumbar support, maintaining a neutral spine position, adjusting your chair height, and taking frequent breaks, you can reduce the pressure on your spine and alleviate discomfort. Additionally, incorporating ergonomic principles into your workspace and practicing core-strengthening exercises can further support your spine health. Always consult with a healthcare professional for personalized advice and treatment options. With the right strategies, you can manage your herniated disc symptoms effectively and improve your quality of life.

If you have a herniated disc that is not responding to conservative treatment, herniated disc surgery called a discectomy may be discussed and potentially recommended. Although this is generally a very successful procedure, having a large hole in the outer ring of the disc more than doubles the risk of needing another operation. A new treatment, Barricaid, is a bone-anchored device that closes this hole, and 95 percent of Barricaid patients did not undergo a reoperation due to reherniation in a 2-year study timeframe. This treatment is done immediately following the discectomy—during the same operation—and does not require any additional incisions or time in the hospital. 

If you have any questions about the Barricaid treatment, ask your doctor or contact us at 844-288-7474.

For full benefit/risk information, please visit: https://www.barricaid.com/instructions.