Top 6 Things to Avoid with Degenerative Disc Disease

Living with degenerative disc disease (DDD) is not easy, but knowing things to avoid with Degenerative Disc Disease makes a big difference. Almost everyone experiences some degree of disk degeneration after age 40, even if they don’t develop symptoms. This condition can lead to back pain in about 5% of adults.

That’s why it’s 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 highlight the things to avoid with degenerative disc disease.

Let’s get started.

Understanding Degenerative Disc Disease

Degenerative disc disease (DDD) occurs when the discs between your vertebrae wear down. These discs act as shock absorbers, and with age, they naturally degenerate. This can cause pain and lead to conditions like herniated discs, adult scoliosis, spinal stenosis, and spondylolisthesis.

We agree this condition is common as people age, but it’s not just “an old person’s problem.” Yes! There are other risk factors that can cause DDD 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 DDD

The signs of DDD can include:

• 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

What Causes 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.

What Things to Avoid with Degenerative Disc Disease

Your spine needs protection, but many common habits could be making it worse. Here’s what to avoid to help keep your back strong and healthy.

1. Long Sitting and Bad Posture

Sitting for long periods harms your spine. It reduces blood flow, increases pressure on the discs, and can worsen pain. Poor posture, like slouching or leaning forward, further aggravates these issues. When you sit, your lower back muscles offer less support, putting extra strain on the discs, which can wear out faster.

What You Can Do:

• Use supportive chairs: Pick chairs with lumbar support or use a small towel roll to maintain the natural curve of your spine.
• Take breaks often: Stand, stretch, or walk every 30 minutes to keep the spine lubricated and nourished.
• Mind your posture: Keep your back flush against the chair, shoulders relaxed, and feet flat on the floor. Ensure your arms rest at a 90-degree angle if working at a desk.

2. Lifting Heavy Things Wrongly

Lifting heavy objects the wrong way 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 DDD, as their discs are already weakened and less capable of absorbing force.

What to Do Instead:

• Use your legs, not your back: Bend at your knees, not your waist, so your legs carry the weight, not your spine.
• Keep the load close: Hold the object near your torso to reduce strain on your back.
• Avoid twisting: Always lift and move objects while facing forward. Twisting while lifting can harm your spine.
• Share the load: If the object is too heavy, ask for help or use tools like a dolly or cart.

3. High-Impact Activities

Activities like running or heavy lifting can worsen DDD. They create stress on discs and lead to more pain. Running causes repetitive impact that can damage discs further.

What to Do Instead:

• Choose gentle exercises: Walking or swimming is better for the spine.
• Try yoga or tai chi: These improve flexibility and strength without strain.
• Start slow: Build strength before returning to high-impact activities.

Additionally, consider Exercise Modifications to Lower Injury Risk to protect your spine during physical activities.

4. 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. Prescription drugs can ease pain, but they carry their own risks that can hurt your health over time.

Try other options for pain relief:

• Physical therapy: A therapist can show you exercises that build back muscles and improve posture.
• Heat or ice packs: Using hot or cold packs can ease pain without relying on medicine.
• Natural supplements: Turmeric, glucosamine, and other herbs may help reduce swelling naturally.
• Mind-body practices: Meditation and relaxation can help you deal with pain mentally and emotionally.

5. Eating Foods That Cause Inflammation

Your diet significantly affects your spine health. Certain foods trigger inflammation, exacerbating DDD symptoms and discomfort.

Foods to Avoid:

• Processed meats (e.g., bacon, sausages)
• Sugary snacks and beverages
• Refined carbs (e.g., white bread, pastries)
• Fried or greasy foods
• Nightshades (e.g., tomatoes, peppers) if they cause discomfort

Better Choices:

• Leafy greens: Spinach, kale, and broccoli help fight swelling in the body.
• Fatty fish: Salmon, mackerel, and tuna are rich in omega-3s that support the body.
• Berries: Blueberries and strawberries are packed with antioxidants.
• Nuts and seeds: Walnuts and flaxseeds offer healthy fats and more antioxidants.
• Whole foods: Eat whole grains, beans, and sweet potatoes to boost energy and lower swelling.

Maintaining a healthy weight through proper diet and exercise also reduces stress on the spine and helps manage DDD symptoms.

6. Ignoring Sleep Position

How you sleep plays a key role in your spine’s ability to stay aligned. If you sleep on your back, it may make DDD worse. Using the wrong pillow or mattress can hurt since they do not follow your spine’s shape.

How to Sleep Better:

• Use a good pillow: A supportive pillow keeps the neck aligned with the spine, reducing pressure. A memory foam pillow can help fix discomfort.
• Sleep on your side: Back sleepers should place pillows under their knees to reduce pressure. Side sleepers can place a pillow between their knees to align the spine.
• Invest in a good supportive mattress: A medium-firm mattress is best for people with spine issues.

Common Concerns About Degenerative Disc Disease Prevention

Degenerative disc disease (DDD) is a troubling spine condition and frequently raises many questions about managing it and preventing further damage.

Now, we’ll answer some of the most common questions to help you better understand DDD and how to take control of your spine health.

Is Walking Good for Degenerative Disc Disease?

This is the first common concern of people living with DDD.

Walking is excellent for people with DDD. It’s a low-impact exercise, meaning it doesn’t put a lot of stress on your joints. Walking offers several benefits:

• Improved Circulation: Walking increases blood flow, which delivers important nutrients to your spinal discs. Healthy discs need these nutrients to stay strong.
• Reduced Stiffness: Gentle movement from walking helps keep your spine flexible and reduces stiffness. Think of it like oiling a hinge; movement keeps things working smoothly.
• Strengthened Muscles: Walking strengthens the muscles that support your spine, like the muscles in your core and back. These strong muscles act like a natural brace, taking pressure off your discs.

Tips for Walking Safely

• Keep upright: Maintain a neutral spine. Avoid leaning or slouching.
• Wear good shoes: Pick footwear that absorbs impact.
• Start slow: Walk 10–15 minutes first, then gradually increase.

Studies show that walking 30 minutes daily can reduce back pain by 25% within three months.

What Is the Best Pain Relief for Degenerative Disc Disease?

Managing pain often involves using a combination of methods. What works best can be different for each person. Here are some helpful ways:

• Physical Therapy: Exercises taught by a physical therapist can improve spine stability and flexibility. They can also teach you correct posture and body mechanics.
• Over-the-counter Pain Relievers: Medicines like ibuprofen or naproxen can help with mild to moderate pain. Always follow the instructions on the label.
• Heat and Cold: Heat can relax tight muscles, while ice can reduce swelling and numb pain. Try using a heating pad or warm bath for heat, and an ice pack wrapped in a towel for cold.
• Ergonomics: Making changes to your workspace, like using a supportive chair and positioning your computer screen correctly, can reduce strain on your spine. The Occupational Safety and Health Administration (OSHA) provides resources on workplace ergonomics.

How I Cured My Degenerative Disc Disease: Is It Possible?

While there is no true “cure” for degenerative disc disease, many people are able to manage their symptoms and live pain-free lives with the right treatment plan.

DDD is a part of the natural aging process, but that doesn’t mean you have to live with chronic pain. Effective management typically includes:

• Therapy: Physical therapy helps build strength, improve posture, and teach you how to move safely.
• Gentle Exercise: Activities like swimming, water aerobics, or yoga are easy on the joints and improve flexibility. The Arthritis Foundation recommends these types of activities for joint health.
• Healthy Eating: Eating a balanced diet with plenty of fruits, vegetables, and whole grains provides your body with the nutrients it needs. Foods rich in omega-3 fatty acids, like fish and flaxseed, can help reduce inflammation.
• Stress Reduction: Practices like meditation or deep breathing can help reduce stress, which can worsen pain.

Advanced Treatment Options

For severe cases, basic care may not be enough. Advanced options exist to provide more relief.

Physical Therapy

Working with a therapist can transform how you manage DDD. Tailored programs include:

• Core work: Builds strength in the abdominal area to reduce disc pressure.
• Flexibility training: Prevents stiffness and keeps the spine mobile.
• Posture correction: Promotes proper alignment to ease spinal stress.

Medical Procedures

In more severe cases, medical treatments may be required:

1. Epidural injections: These deliver anti-inflammatory drugs directly to the problem area.
2. Spinal fusion surgery: Joins vertebrae to stabilize the spine.
3. Artificial disc replacement: Replaces worn-out discs with synthetic ones, restoring mobility.

When to See a Doctor

See a doctor if:

• Your pain is severe and doesn’t improve with home care.
• You experience numbness, tingling, or weakness in your arms or legs.
• Your pain interferes with your daily activities.

Last Words

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.