Breaking Down While Sitting Down: A Narrative Review of the Effects of Prolonged Sitting on the Spine

Abstract

Prolonged sitting has become increasingly common due to sedentary lifestyles, while lower back pain rates are rising. Herniated intervertebral discs are a leading cause of chronic lower back pain among adults. Although herniated discs are often associated with old age or injury, evidence suggests that extended periods of sitting and poor posture are key factors in disc degeneration. Many individuals remain unaware of this correlation, leading to delayed prevention and treatment. This review finds that prolonged sitting and improper posture are associated with increased spinal loading and internal stress within the intervertebral disc, potentially accelerating degeneration and herniation. This narrative review of primary and secondary sources found that sitting induces continuous axial compression on the spine, disrupts disc hydration, and increases stress levels within the inner layers of the disc. Primary studies revealed that individuals with low levels of physical activity showed greater risk of long-term disc degeneration. These findings highlight that maintaining proper posture, regular movement, and reducing sedentary behavior may help support long-term spinal health, though their effectiveness in preventing herniated discs has not been directly tested. This study serves as a foundation for further investigation or exploration of the long-term impact