Don’t sit over 1 hour at once

Don’t sit over 1 hour at once.
Take a break of at least 10 minutes, in a standing position. 

Sitting is the worst position that increases pressure in the lumbar disk.

Biomechanically, the activity of the lumbar muscles correlates well with intra-disk pressure. When back muscles contract, there is an associated increase in disk pressure.

These pressures change depending on spine posture and the activity under taken.

(Don’t maintain your posture like the picture in RED RECTANGLEs)

Numbers depict the intra-disc pressure. When you pick up something in a sitting position, the disc pressure is increased by double.

Adding rotation to the already flexed posture increases the disc pressure substantially.

Comparing lifting maneuvers, it has been shown that there is not a significant difference in disk pressure when lifting with the legs (i.e. with the back straight and knees bent) versus lifting with the back (i.e. with a forward flexed back and straight legs).

What decreases the forces on the lumbar spine is lifting the load close to your body because the farther the load is from the chest, the greater the stress on the lumbar spine.

If you have to work in a sitting position, don’t maintain it for a long time. Take a break of at least 10 minutes, in a standing position. It is very important to protect your lumbar disc.

If you already have lumbar disc disease, don’t maintain a sitting position for more than half an hour.

Deadlift is one of the worst exercise for patients with lumbar disc disease. If you feel pain on your back, stop that exercise immediately.

Protect the health of your disc with a good posture.