Summary
Degenerative Disc Disease is a condition that affects spinal discs, but it can be managed effectively through lifestyle adjustments, physical therapy, and medical treatments. Avoiding harmful habits like poor posture, heavy lifting, and inflammatory foods can significantly reduce symptoms and improve quality of life.
Living with degenerative disc disease (DDD) is not easy, but knowing things to avoid with Degenerative Disc Disease makes a big difference. Even if they don’t show any symptoms, almost everyone has disk degeneration to some degree after the age of 40.
Back pain is experienced by approximately 5% of adults with this condition. That’s why it is crucial to protect your spine. Few habits can make things worse causing more damage or pain. Avoiding these can help keep your back healthier and your life more comfortable.
In this guide, we’ll also highlight the things to avoid with degenerative disc disease. Let’s get started.
Degenerative Disc Disease: Symptoms and Causes
When the discs between your vertebrae deteriorate, you have degenerative disc disease (DDD). These discs naturally deteriorate with age and serve as shock absorbers. In addition to causing pain, this can result in spinal stenosis, adult scoliosis, spondylolisthesis, and herniated discs.
This condition is common as people get older, but it’s not just an old person’s problem. There are other risk factors that can cause multilevel degenerative disc disease to develop earlier in life, such as:
- Injuries (e.g; falls)
- Obesity
- Smoking
- Physically demanding jobs
- Gender (women are more likely to experience symptoms)
Symptoms of Degenerative Disc Disease (DDD)
- Pain in the neck or lower back
- Numbness or tingling in arms or legs
- Radiating pain to buttocks or legs
- Pain worsened by sitting, bending, or lifting
These are some of the most common degenerative disc disease symptoms observed by healthcare providers.
Causes of Degenerative Disc Disease (DDD)
- Aging: As you age, your discs naturally lose their elasticity.
- Injuries: Trauma to the back can cause damage, even without immediate pain.
- Lifestyle Choices: Smoking, bad posture, and being overweight can strain the spine.
Degenerative disc disease: The Top 6 Things to Avoid
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Long Sitting and Bad Posture
Sitting too long can hurt your spine. It slows blood flow, adds pressure to your discs, and can make pain worse. Poor posture, like slouching or leaning forward, makes it even harder on your back. When you sit, the muscles in your lower back tend to relax, providing less support for your spine.
This lack of support increases strain on your spinal discs, causing them to wear out more quickly. This is particularly critical for individuals with degenerative disc disease in neck, as improper posture can increase cervical strain.
What You Can Do:
- Use supportive chairs
- Take regular breaks
- Mind your posture
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Lifting Heavy Things Wrongly
Lifting heavy objects can severely damage your spine, especially if you have degenerative disc disease (DDD). When you bend forward or twist while lifting a heavy item, you increase pressure on your spinal discs.
This pressure can worsen existing damage, particularly in people with degenerative disc disease, as their discs are already weakened and less capable of absorbing force. Improper lifting is one reason some consider degenerative disc disease a disability due to the severity of pain and mobility limitations.
What to Do Instead:
- Use your legs, not your back
- Keep the load close
- Avoid twisting
- Share the load
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High-Impact Activities
Running and heavy lifting are two activities that can exacerbate Degenerative Disc Disease (DDD). They increase pain by putting stress on the discs. Running causes repetitive impact that can damage discs further.
Extreme cases may raise the question, can you become paralyzed from degenerative disc disease? Paralysis from degenerative disc disease is rare but can occur if severe spinal compression affects the nerves or spinal cord.
What to Do Instead:
- Choose gentle exercises
- Try yoga or tai chi
- Start slow
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Overusing Painkillers
Painkillers may ease pain for a short time, but they don’t fix the cause. Taking them too often can cause harm. You might get side effects or even become dependent.
In many cases, alternative degenerative disc disease medication options such as anti-inflammatories or muscle relaxants are considered to manage symptoms.
Try other options for pain relief:
- Physical therapy
- Heat or ice packs
- Natural supplements
- Mind-body practices
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Eating Foods That Cause Inflammation
Your diet significantly affects your spine health. Certain foods trigger inflammation, exacerbating degenerative disc disease symptoms and discomfort. By avoiding inflammatory foods, you may reduce the severity of degenerative disc disease physical therapy treatment needed in some cases.
Foods to Avoid
- Processed meats
- Sugary snacks and beverages
- Refined carbs
- Fried or greasy foods
- Nightshades
Better Choices
- Leafy greens
- Fatty fish
- Berries
- Nuts and seeds
- Whole foods
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Ignoring Sleep Position
Your spine’s ability to maintain its alignment is greatly influenced by how you sleep. Sleeping on your back can worsen this condition. Using the wrong pillow or mattress can hurt since they do not follow your spine’s shape.
Some who suffer from mild multilevel degenerative disc disease have found relief by adjusting their sleeping environment.
How to Sleep Better:
- Use a good pillow
- Sleep on your side
- Invest in a good supportive mattress
Advanced Treatment Options
In severe cases, basic care may not be enough. Advanced options exist to provide more relief. This is where degenerative disc disease medical procedure solutions like epidural injections or surgery come into consideration.
Physical Therapy
Working with a therapist can transform how you manage degenerative disc disease. Tailored programs include:
- Core work
- Flexibility training
- Posture correction
These types of degenerative disc disease physical exercise programs help strengthen the spine and reduce long-term pain.
Medical Procedures
In more serious cases, medical care might be necessary:
- Epidural injections
- Spinal fusion surgery
- Artificial disc replacement
Recent new treatments for degenerative disc disease include regenerative medicine and minimally invasive surgeries to improve outcomes.
When to See a Doctor
See a doctor if:
- Your severe pain doesn’t improve with home care.
- Your arms or legs become weak, tingly, or numb.
- Your pain interferes with your daily activities.
Specialized care from degenerative disc disease specialists may be needed to create a personalized treatment plan.
Frequently Asked Questions (FAQs)
- Is Walking Good for Degenerative Disc Disease?
Yes, walking is one of the best exercises for degenerative disc disease. It’s easy on your joints and helps your spine in many ways. It strengthens the muscles that support your back, maintains the flexibility of your spine, and increases blood flow to your discs.
- How Can Degenerative Disc Disease Pain Can be Relieved?
Pain can be relieved with a mix of treatments. Physical therapy will strengthen your back and improve posture. You can also use heat or ice and take pain relievers if needed.
- How I cure My Degenerative Disc Disease: Is It Possible?
It can’t be fully cured, but many people manage it well and feel great again. The key is staying active with safe exercise, eating healthy, and managing stress. For some individuals, the condition may resemble is degenerative disc disease arthritis, as both affect joint and spinal function with inflammation and stiffness.
Conclusion
Managing degenerative disc disease is a long-term commitment, but the right approach can significantly improve quality of life. Remember, it’s essential to avoid habits that put unnecessary strain on your spine and make small, manageable changes to support your health.
