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Why Sitting Too Long Could Harm Your Spine—and What You Can Do About It

Many people tend to dismiss back pain, thinking, “It’s just a minor ache—it’ll go away on its own.” But did you know that persistent pain in the back and neck could be an early sign of a herniated disc? Often overlooked, this condition can worsen over time if left untreated, potentially leading to more severe symptoms and a longer road to recovery.

Dr. Kitidate Boonchai, a spine surgeon at Vejthani Hospital, explained that a herniated disc is a condition in which the spinal disc that absorbs shock and helps the spine move flexibly, tears or shifts out of its normal position. This can compress the nearby nerves, causing pain and numbness in various parts of the body, especially in the back, neck, hips, or legs.

The symptoms of a herniated disc vary depending on the location of the disc and the severity of nerve compression, such as:

Chronic back or neck pain, especially when moving or lifting heavy objects
Radiating pain along the nerves, extending down the leg for a lower back herniation or pain radiating to the arm for a neck herniation.
Numbness or weakness in the legs, arms, or hands
Tingling or sharp, electric shock-like pain when moving or in certain positions
Muscle weakness or difficulty with movement

If left untreated, the condition can progress and lead to more serious symptoms, including muscle weakness, atrophy, increased radiating pain and numbness, and even difficulty controlling the bladder or bowels.

Causes of herniated discs can vary and include several risk factors such as: being between the ages of 30 and 50; improper use of the spine—like lifting heavy objects or sitting and standing with poor posture; accidents or injuries that directly impact the spine; excess body weight (obesity), which increases pressure on the spine; and lack of exercise, which weakens the back muscles and reduces their ability to support the spine.

To diagnose a herniated disc pressing on a nerve, doctors primarily rely on a detailed medical history and a physical examination. Additional tests, such as Magnetic Resonance Imaging (MRI), may also be used to identify the root cause of back pain more accurately.

For patients with a herniated disc who experience mild symptoms or are in the early stages, treatment may involve pain relief medication, physical therapy, and lifestyle modifications. However, if symptoms do not improve within six months—or if they worsen and begin to interfere with daily life, such as severe radiating leg pain, difficulty sleeping, limited mobility, or problems with bladder or bowel control—surgery may be considered. Currently, there is a minimally invasive surgical technique that uses an endoscope, making the incision about 1 centimeter in size. This approach minimizes tissue damage, leads to less post-operative pain, shortens hospital stays, and promotes a faster return to previous lifestyle.

While we may not be able to avoid herniated discs caused by age-related degeneration, we can slow their progression and reduce the severity by minimizing risk factors. These include maintaining a healthy weight, exercising regularly, avoiding smoking, having a well-balanced diet, practicing proper posture when sitting, standing, bending, or lifting heavy objects, frequently changing sitting positions during work, and preventing accidents that may impact the spine.