When swabbing, hold the mop close to your body, and avoid bending at the waist. Stiffen your core and move your pelvis and ribs together. Do not rotate by twisting the spine.
Using props, armrests, and desks for reading can help to minimize bending while sitting.
Sitting in a flexed posture places increased pressure on the lumbar disc.
Minimize and balance your loads. Even if you maintain an ideal posture and lift correctly, the weight you lift may contribute to the pressure within the disc and cause further herniation of a disc. If you do not need to lift during the healing period of your disc injury, do not lift.
How to stand up from sitting position-
When rising from a seated position, avoid curling your spine forward. Rising in this manner can cause continual re-injury to the discs throughout the day.
The preferred way to rise is to maintain a normal curve in your lower back, keep your chest out, and brace your abdominal muscles. Scoot to the edge of the chair so that your legs are under you and do most of the lifting. This one ADL (Activity of Daily Living) modification has been accountable for the reduction of symptoms in many chronic disc herniations.