09/05/2025
THIS IS WHY MOVEMENT IS IMPORTANT!!!
A recent study looked at what happens to the discs in your low back after four hours of sitting.
MRIs showed that the L4-5 disc actually lost measurable height after prolonged sitting—but here’s the kicker: when people stood up and did a few quick movements every 15 minutes, that disc shrinkage didn’t happen.
Researchers used MRI scans to measure lumbar discs before and after four hours of sitting. They found the L4-5 disc height dropped from 12.01 mm to 11.73 mm—a statistically significant change. None of the other discs showed meaningful changes.
But here’s the good news: when participants got up every 15 minutes for a quick stretch (flexion, extension, side bends), the L4-5 disc did not lose height. Movement completely offset the problem.
Key facts:
12 participants, ages 23–66 (all with a history of low back pain).
L4-5 disc lost ~0.3 mm in height after 4 hours of continuous sitting.
With 15-min breaks, no measurable loss at L4-5.
Why it matters for you:
L4-5 is the most common level for disc degeneration and herniation. This study shows how even a single morning of sitting still can start the degenerative cascade—unless movement interrupts it.
“Your low back discs actually lose height if you sit too long without moving. The worst offender is the L4-5 disc.”
“A simple stretch every 15 minutes can literally protect your spine from that shrinkage.”
