The Hidden Dangers of Prolonged Sitting

This perilously close-to-death maneuver—merely one meter away from fatality—first renders you paralyzed before it claims your life, and astonishingly, many people perform it every single day! Recently, a young lady in Beijing found herself mired in ceaseless worry. Politely, she reached out via WeChat, addressing me as niniyucao:

“My boyfriend is a chronic sitter. He spends his days confined to an office, and after work he drives home only to continue sitting. Once he arrives, he does nothing but lounge on the sofa. Even after dinner, when I invite him for a walk, he adamantly refuses—exhausted after a long day at work, he simply resumes his TV-watching until sleep overtakes him. He has already developed a herniated disc in his lower back, and if he continues to sit like this, I’ve heard he might end up paralyzed. I am deeply worried and have pleaded with him countless times, nearly running out of words—but he just won’t listen. So, I’m asking you, niniyucao, to write an article about the perils of prolonged sitting, which I can then show him. Perhaps he’ll finally understand. Please, I beg you.”

Prolonged Sitting
—an action performed by 80% of the world’s population, yet it is alarmingly only one meter away from death, unbeknownst to most.

Isn’t it true? The distance between your head when you are seated and when you collapse is roughly one meter.

There is an epidemic that particularly afflicts those who sit for extended periods, known medically as “disc herniation.” Today, let us discuss this very topic.

Prolonged Sitting—The Most Detrimental of the Five Bodily Strains

Traditional Chinese medicine identifies “the five strains” as follows:

• Excessive walking injures the tendons: Walking incessantly can, over time, damage the tendons. Often, avid walkers suffer from plantar fasciitis or even knee ligament strains; these joints and connective tissues are the “tendons.” Since the liver governs the tendons, injuring them is tantamount to injuring the liver.
• Excessive standing injures the bones: For those who stand still for prolonged periods—such as supermarket cashiers or security guards—the constant standing can wear out the back. The kidneys, which are believed to govern the bones, suffer as a consequence.
• Excessive lying down injures the vital energy: Similar to the delicate Lin Daiyu, who is prone to reclining at every opportunity, too much lying down depletes one’s vital energy, ultimately leading to collapse. The lungs, which are responsible for Qi (vital energy), are compromised.
• Excessive staring injures the blood: A classic example is incessant phone use; continuous screen time diminishes vision. Since the liver’s essence opens into the eyes, prolonged staring depletes the liver’s blood, which is why resting the eyes is recommended—to nourish the liver.

And finally, prolonged sitting injures the flesh.

Why is prolonged sitting considered the most deleterious of the five strains—the one action that is closest to death? Unlike the other four—excessive walking, standing, lying, or staring—which naturally cause discomfort that deters overdoing them, sitting is so comfortable that once you sit, you scarcely wish to rise. Modern sofas only exacerbate this lethargy. The harm of prolonged sitting is akin to a silkworm consuming mulberry leaves: gradually, it gnaws away at your life without your awareness.

Tragically, people are enamored with this very motion that borders on death. The convenience of modern transportation offers no excuse to avoid sitting; whether it’s riding in a car, taking an elevator, or relaxing on your home sofa, the opportunity to sit is ubiquitous.

Some may chuckle at the phrase “injures the flesh,” thinking, “So what? A little wear on the buttocks is no big deal.” However, this line of thought is gravely mistaken.
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What exactly is injured when the flesh is damaged? According to traditional Chinese medicine, the spleen governs the muscles. In essence, damage to the flesh ultimately harms the spleen and stomach, the very foundation of our postnatal vitality.

How crucial is the spleen and stomach? As the saying goes, “One lives with a nourished stomach, and perishes without it.” In other words, even if every other part of your body is ailing, as long as your appetite and digestion remain intact, you can persevere; conversely, if you lose your appetite, even if you appear healthy, then serious trouble ensues.

The spleen and stomach lie at the heart of our internal organs—if they falter, the rest will follow. We often speak of fortifying the spleen, and what does “strengthening” imply? It denotes robust, dynamic activity. The spleen must be invigorated through moderate exercise. How, then, can one strengthen the spleen by remaining seated all day?

Prolonged sitting debilitates the spleen. When the spleen and stomach falter, weight gain is inevitable. Since the spleen governs the muscles, prolonged sitting causes them to slacken—before long, your “love handles” emerge, and you transform from a statuesque beauty into a corpulent figure.

Once excess weight sets in, numerous ailments soon follow. In an era obsessed with weight loss, it is common knowledge that obesity contributes to the “three highs”—high blood pressure, high cholesterol, and high blood sugar. These three silent killers can strike mercilessly, sometimes in an instant. For instance, heart attacks and strokes precipitated by high blood pressure or cholesterol occur suddenly, while diabetes gradually torments you—robbing your vision, crippling your legs, rendering life miserable.

Perhaps for many, the most immediate consequence of prolonged sitting is visible on the posterior. Indeed, extended sitting can lead to painful sores, sciatica, and even prostatitis. One day, as you rise to relieve yourself, you may experience a sharp, burning pain—a classic sign of acute prostatitis brought on by sitting too long.

Most crucially, however, is the impact on the lumbar spine. Once considered an ailment reserved for the elderly, lower back disc herniation is now increasingly afflicting the young—a direct result of our sedentary lifestyle. Prolonged sitting causes stagnation of Qi and blood, much like stagnant water. Over time, this leads to the formation of a blood stasis-type herniated disc in the lumbar region. While such a herniation might not immediately be fatal, severe cases can result in paralysis—leaving one dependent on others for every basic need, a fate worse than death.

The blood stasis-type herniated disc is characterized by a sharp, piercing pain that is tender to the touch, typically milder during the day and worsening at night, with the lower back feeling as rigid as stone. Remember this pattern: if the pain is less severe in the daytime but intensifies at night, it is likely due to blood stasis, and the remedy lies in promoting blood circulation and dissipating the stasis.

However, not all lumbar disc herniations stem solely from blood stasis. While most do, some are due to the accumulation of cold and dampness. When one’s body harbors excessive dampness—an imbalance that, in traditional Chinese medicine, tends to sink downward (a phenomenon known as “dampness sinking”) as opposed to “fire rising”—this dampness gravitates toward depressions, the spaces between bones and joints. The lumbar region, being a natural depression between vertebrae, becomes an ideal haven for this dampness, making it difficult for the body’s vital energy to prevail. Many people wake up with a stiff, aching lower back that improves with movement—an indication of dampness settling in the region.

If dampness combines with cold, it forms “cold-dampness.” Examples include working in refrigerated warehouses, in sea water, or enduring cold temperatures while dressed inadequately—or spending too much time in air-conditioned spaces. All these conditions offer an ideal environment for cold pathogens to invade. Cold-dampness can constrict the lumbar region, gradually leading to a herniated disc. Such cold-dampness-related cases are notorious for worsening on overcast or rainy days, accompanied by a chilling sensation in the limbs.

Traditional Chinese medicine does not specifically categorize “lumbar disc herniation” as a separate entity; rather, it is subsumed under the broader categories of “lumbago” and “bi syndrome.”

Is there an effective herbal remedy in traditional Chinese medicine for treating lumbar disc herniation? Indeed, there is. One can employ a combination based on Zhang Zhongjing’s “Kidney-Settling Decoction” enhanced by Zhang Xichun’s “Huoluo Xiaoling Dan,” along with herbs specifically targeted to channel the medicinal effects to the lumbar region. The prescription includes:

• 6 grams of Atractylodes macrocephala (Bai Zhu)
• 12 grams of Poria (Fu Ling)
• 12 grams of dried ginger (Gan Jiang)
• 6 grams of licorice (Gan Cao)
• 12 grams of Angelica sinensis (Dang Gui)
• 12 grams of Salvia miltiorrhiza (Dan Shen)
• 12 grams each of frankincense (Ru Xiang) and myrrh (Mo Yao)
• 9 grams of Eucommia ulmoides (Du Zhong)

If the lumbar region is afflicted by dampness, the combination of Bai Zhu and Fu Ling helps to dispel it. If cold pathogens are present, the warming nature of Gan Jiang can counteract them. To resolve blood stasis, the potent actions of Ru Xiang and Mo Yao are employed—they not only break up stasis but also facilitate Qi circulation, which in turn promotes blood flow and alleviates pain. These two herbs were famously used by Zhang Xichun, a revered physician of the Republican era, for treating conditions related to Qi stagnation, blood stasis, and wind-cold-damp impediments—consistently yielding remarkable results.

Yet, while dispelling the stasis, it is essential to replenish the blood; otherwise, the void left behind could attract further pathogenic accumulation. To “occupy” the lumbar region, one must restore Qi and blood, which is precisely where the synergistic effects of Dang Gui and Dan Shen come into play. Additionally, Du Zhong is employed to guide the medicine to the lumbar area. Du Zhong, known as an excellent “guide herb,” not only strengthens the lower back but also tonifies the kidneys.

Remember, the lumbar region is considered the residence of the kidneys in traditional Chinese medicine. To heal the back, one must treat the kidneys. Only when kidney essence is abundant and kidney Qi is robust will the lumbar pathogens be effectively driven out. It is often said, “As long as the righteous Qi prevails, evil cannot prevail.” Individuals with weakened kidney function are particularly prone to lumbar disorders since the kidneys govern both the bones and the production of marrow. In essence, any treatment for lumbar issues must aim to restore the balance by tonifying the kidneys.

Du Zhong, a tree bark known for its fibrous strands—the very essence of the herb—imparts a resilient flexibility to the lower back. In folk remedies, its robust nature is even prized for its ability to help maintain pregnancy. Once the cold, damp, and stasis have been dispelled from the lumbar region, and Du Zhong is employed to reinforce and tonify the kidneys, the flow of Qi and blood gradually normalizes, and the misaligned lumbar disc slowly returns to its proper place.

A word of caution from niniyucao: the combination of Ru Xiang and Mo Yao has an extremely bitter taste that many find intolerable; individuals with weak spleens and stomachs might even experience digestive discomfort or diarrhea. This is because the resinous oils inherent in these herbs naturally lend a harsh flavor—truly, good medicine is often bitter. If the taste is unbearable, one might substitute Ru Xiang and Mo Yao with peach kernel and safflower in equal measure, though this alteration may reduce the overall efficacy. Additionally, this formula is somewhat warming, which might cause temporary “heat” symptoms in some people; however, for the sake of your lumbar health, this minor side effect is a small price to pay. Do not fear the heat—it is a sign of your body’s sensitivity. Alternatively, one could omit Ru Xiang and Mo Yao entirely and simply use the decoction along with 5 grams of Sanqi powder. Sanqi is particularly adept at resolving blood stasis, even within the crevices of bones.

Ultimately, the most important lesson remains: one must avoid prolonged sitting. And if you are diagnosed with a lumbar disc herniation, refrain from aggressive therapies such as massage or traction, as these are counterproductive and may worsen the condition.

In conclusion, niniyucao wishes everyone a life of distinction—with a lumbar that remains as unyielding as ever.