As herniated discs are one of the most common spinal problems, the question “What causes a herniated disc?” is more important than ever—especially for city dwellers who don’t get enough physical activity.
The root cause of this health issue is not usually physiological. Instead, lifestyle choices and behavioral mistakes are often to blame. For example, when we force unprepared muscles to perform demanding tasks, muscle tissues can become damaged. Similarly, these same harmful behaviors can injure our joints. While muscle tissue can regenerate, damage to the skeletal system is much harder to repair, especially with age. After a certain point, bone recovery is slow or even impossible.
A herniated disc is a spinal condition primarily caused by faulty movements and habits. Lifestyle-related factors like obesity, poor posture, and inadequate spinal support are among the top contributors. To learn more about symptoms and treatment, you can check out our related article: “Herniated Disc Symptoms and Treatment.” In this post, we’ll focus on 6 specific movements and habits that can cause or worsen a herniated disc. But first, let’s understand what a herniated disc is and how it affects daily life.
What Causes a Herniated Disc?
Running down the back of your body from the neck to the tailbone is the spinal column, composed of vertebrae (disc-like bones) and cartilage tissue between them. Inside this structure lies the central nervous system, carrying nerves from the brain to the rest of the body.
Over time, these nerves can be damaged by pressure from the cartilage between the discs. A herniated disc occurs when this pressure causes the cartilage to press into the nerves, leading to pain and dysfunction. Due to their fragility, discs and vertebrae are vulnerable to these kinds of injuries.
To avoid developing a herniated disc—or to prevent it from worsening—you need to change certain harmful habits in your daily routine. Here are 6 faulty movements that may be damaging your spine.
1 – Improper Bending
Improper bending is one of the most common causes of spinal strain. Many people bend from the waist rather than squatting with their knees when picking something up. If your muscles are not conditioned properly, this movement puts extreme pressure on the lower spine. The spine bends beyond its normal range, compressing the cartilage and causing the discs to rub against each other. Over time, this leads to cartilage breakdown and nerve compression—a key cause of herniated discs. While rare in younger individuals, the risk increases significantly after your mid-20s.
2 – Incorrect Sleeping Posture
Sleep position is often hard to control due to ingrained habits. However, you can control your movements while getting into and out of bed. Avoid jumping or flopping onto the mattress. Instead, support yourself with your hands and legs, gently guiding your body into bed. These movements minimize pressure on the spine, helping reduce long-term damage.
3 – Poor Footwear Choices
Certain shoes—especially high heels—are a major contributor to spinal problems in women. Despite past claims, high heels are no longer considered healthy footwear. They disrupt skeletal alignment and increase the risk of trauma. Choose quality, orthopedic shoes whenever possible. And remember: when putting on or tying your shoes, don’t bend at the waist. Instead, squat with your knees bent or lift your foot toward your waist.
4 – Lack of Back and Lumbar Support
Sitting for long periods, especially on backless stools or unsupportive chairs, places continuous pressure on your spine. Even common postures like leaning forward with your elbows on your knees while watching TV can be harmful. Instead, lean back and support your spine to reduce pressure. Providing external support to your upper body significantly reduces the risk of developing a herniated disc.
5 – Obesity and Excess Weight
Obesity is one of the leading causes of herniated discs. Excess body weight puts additional strain on the entire musculoskeletal system, especially the spinal discs. Abdominal fat in particular increases pressure in the lower back region, causing disc compression and even slippage. Vertical pressure from weight gain contributes to disc degeneration in most overweight individuals over time. Addressing obesity is essential not only for spinal health but also for overall well-being.
6 – Improper Lifting Techniques
Lifting heavy objects is a routine part of life—but it’s also one of the riskiest for your back. When lifting from the ground, never bend at the waist. Instead, bend your knees, grip the object properly, and lift with your legs, not your back. Regardless of your form, attempting to lift objects heavier than your capacity can still lead to herniated discs and other spinal injuries.
Daily behaviors such as improper bending, poor sleep posture, bad lifting techniques, lack of support, and prolonged sitting or standing can all contribute to spinal disc damage. Fortunately, becoming aware of these habits and adjusting them early can help prevent herniated discs before they start.
For practical tips on maintaining spinal health, check out our companion post:
5 Habits Everyone Can Apply to Relieve Lower Back Pain