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Understanding and Managing Back Pain: A Guide for Those Who Have Pain Sitting, Bending, and Lifting

Learn how addressing disc issues can alleviate your back pain and help you regain your daily comfort.

By Steve Gonser, PT DPT

Physical Therapist

Are you struggling to stand straight every morning?

Maybe you’re super stiff getting out of bed, finding it difficult to put on your shoes or sit comfortably at work.

If so, you’re not alone.

Back pain can make day-to-day tasks incredibly challenging and has become one of the most common reasons people miss work.

What’s the Cause of Your Pain?

Back pain, particularly when sitting, bending, and lifting, is often caused by issues with the discs in your spine. Your discs act as shock absorbers between each of the bones in your spine, called vertebrae. These discs contain a rubbery jelly-like substance that makes your spine flexible.

Picture your spinal discs as jelly donuts.

When these discs are healthy, the “jelly” stays inside the disc walls. However, years of repeated movements, lifting, and bending can cause the “jelly” to bulge out or herniate, just like a jelly donut if you press on its center.

This is why activities like sitting and bending cause more pain: They actively put more pressure on the front of the disc.

On the other hand, this also explains why you feel better with upright activities like standing and walking—both activities help put pressure on the back of the disc and push the “jelly” back in.

I Have a Disc Injury, Now What?

It’s important to know that disc injuries are common. Studies show that 60% of people at the age of 50 have a disc bulge and 30% have a disc protrusion (herniation).

The good news is that many disc injuries heal on their own with conservative care. This includes physical therapy, specific exercises, and lifestyle changes that promote healing and reduce pain without the need for surgery.

Chart depicting how different types of low back conditions become more common with age.  The study was of patients without low back pain, proving that MRI findings are not necessarily helpful or needed to recover.

Chart depicting how different types of spinal injuries become more common as we age, even if they don’t feel or show any signs of pain or injury.

Getting Back on Track

Recovery involves more than just avoiding your pain.

Strengthening the muscles around your spine and improving your overall mobility are crucial steps in your healing process. By focusing on core strength and flexibility, you can support your spine better, allow your disc to heal, and reduce the risk of future injuries.

To allow your disc to heal correctly, avoiding activities that can aggravate your condition, such as heavy lifting or prolonged sitting are essential.