How to Sit on a Couch with a Herniated Disc

Dealing with a herniated disc can be incredibly painful and restrictive, affecting even the simplest activities, including sitting. While couches are designed for relaxation, finding a comfortable way to sit on one when you have a herniated disc requires some thought and adjustment. This article offers suggestions to help you find relief and comfort.

Why Sitting Properly Matters

A herniated disc (sometimes referred to as a “ruptured” or “slipped” disc) can cause pain, numbness, and weakness, often radiating down the legs. Proper sitting posture is crucial to avoid exacerbating these symptoms and to help in the healing process.

Sitting improperly can increase pressure on the spinal discs, leading to more pain and prolonged recovery. Understanding the right way to sit can minimize stress on the spine, reduce discomfort, and support healing. Here are some ways you can achieve this on a couch.

Choosing the Right Couch

Not all couches are created equal when it comes to spinal health. Here are some features to look for:

• Firmness – A firmer couch provides better support for your back. Soft, saggy cushions might feel cozy initially but can worsen your condition.
• Supportive backrest – A couch with a high, firm backrest can help you maintain proper posture.
• Seat depth – Opt for a couch with a shallower seat if you are shorter, as this can help you keep your feet flat on the floor and your back against the backrest.

Sitting Down

Before sitting down, ensure you have everything you need within reach to avoid unnecessary movements. Place pillows or cushions strategically for additional support.

• Approach carefully – Stand with your back to the couch and your feet shoulder-width apart.
• Lower yourself slowly – Use your leg muscles to lower yourself down slowly, avoiding any sudden movements.
• Avoid twisting – Keep your back straight and avoid twisting your torso.

The Ideal Sitting Position

• Feet flat – Ensure your feet are flat on the floor. If the couch is too high, use a footrest.
• Knees at right angles – Your knees should be at a 90-degree angle to your hips.
• Lower back support – Place a cushion or rolled-up towel behind your lower back to maintain the natural curve of your spine.
• No slouching – Keep your back straight and shoulders relaxed but not hunched forward.

Alternative Positions

• Reclining – Sit with your back slightly reclined, using a cushion to support your lower back. This can reduce the pressure on your spine.
• Lying down – If sitting becomes too painful, consider lying on your side with a pillow between your knees to keep your spine aligned.

Even with the best setup, it is important to change positions frequently to avoid stiffness and additional discomfort. Aim to shift every 20–30 minutes.

Using Pillows for Support

Pillows can be incredibly helpful for maintaining comfort and proper alignment:

• Lumbar support – A small cushion or lumbar roll can provide targeted support to your lower back.
• Arm support – Use pillows to support your arms, reducing strain on your shoulders and upper back.
• Thigh support – Placing a pillow under your thighs can relieve pressure on your lower back.

Getting Up Safely

Standing up can be as challenging as sitting down. Follow these steps to rise without aggravating your herniated disc:

• Move to the edge – Slide toward the edge of the couch using your legs.
• Use your legs – Push up with your legs, keeping your back straight.
• Avoid twisting – Keep your torso facing forward, and use your hands to support yourself if necessary.

Additional Tips for Comfort

• Heat and ice – Use a heating pad or ice pack to alleviate pain while sitting. Apply heat or cold to the lower back for 15–20 minutes as needed.
• Pain relief – Over-the-counter pain medications, as recommended by your doctor, can help you manage discomfort.
• Stretching – Gentle stretches can relieve tension and increase flexibility. Incorporate back stretches into your daily routine, but avoid any movements that cause pain.

When to Seek Professional Help

If you find that sitting on a couch continues to be extremely painful despite these adjustments, it is important to consult with a healthcare professional. Physical therapists can provide personalized advice and exercises to support your recovery.

Sitting on a couch with a herniated disc requires mindful adjustments and support to ensure comfort and promote healing. By choosing the right couch, preparing your space, finding the ideal sitting position, and using supportive tools like pillows, you can significantly reduce discomfort. Remember to move and stretch regularly, and seek professional guidance if needed. With these strategies, you can enjoy your time on the couch without compromising your spinal health.

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 today.

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