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.
Quick Tips:
Do something before you sit down, and try to break up the sitting with simple movements. Every 15 minutes is a lot but if you can break the cycle, you’ll have a chance of beating back pain
Keep. Moving.
Dr. Josh