Degenerative disc disease is a condition that affects the spine and can lead to chronic pain, stiffness, and a reduction in mobility. Despite its name, degenerative disc disease isn’t technically a disease. It’s actually a term used to describe the natural wear and tear on spinal discs over time.
While some degree of disc degeneration is part of the aging process, for some people, it causes significant pain and disrupts their daily life. Let’s explore what degenerative disc disease is, where it’s commonly found in the body, things to avoid with degenerative disc disease, and effective treatment options to keep you moving forward.
What Is Degenerative Disc Disease?
Your spine is made up of vertebrae with spinal discs between them that act as cushions to absorb shock and allow for flexibility. Over time, these spinal discs can lose hydration, shrink, and even develop tiny tears, which can lead to a condition known as degenerative disc disease.
Degenerative disc disease can occur anywhere along the spine, though it is most common in the neck (cervical spine) and lower back (lumbar spine). These areas experience the most movement and stress, making them more susceptible to wear.
Common symptoms of degenerative disc disease include:
- Chronic or intermittent pain in the neck or back
- Pain that gets worse with bending, lifting, or twisting
- Numbness or tingling in the arms or legs
- Muscle weakness in the area
Degenerative Disc Disease in the Neck
Degenerative disc disease is especially common in the cervical spine, where it can cause neck pain, stiffness, and even radiating pain into the shoulders or arms. Things to avoid with degenerative disc disease in the neck include:
- Sleeping without proper neck support
- Holding your head in a forward position for long periods (like when using a smartphone or computer)
- Jerky or forceful neck stretches
- Carrying heavy bags on one shoulder
Neck pain from degenerative disc disease can often mimic other conditions like tension headaches or shoulder issues, so getting a proper diagnosis is key.
10 Things to Avoid with Degenerative Disc Disease
Knowing what to avoid can make a major difference in managing your neck and back pain and preventing further damage. Here are the top 10 things to avoid with degenerative disc disease:
1. High-Impact Activities
Running, jumping, or playing high-contact sports can jar the spine and worsen disc degeneration. These activities add stress to spinal discs and can lead to increased pain or injury.
Even a single wrong movement during high-impact activities can trigger inflammation or nerve irritation, causing your symptoms flare up. Instead, consider low-impact alternatives like swimming, cycling, or walking.
2. Poor Posture
Slouching or sitting in a hunched position can put unnecessary pressure on your discs. Use ergonomic chairs and sit upright with your shoulders relaxed and feet flat on the floor.
Over time, poor posture can shift your spinal alignment, causing additional stress on discs that have already started to break down. Practicing healthy posture awareness and core strengthening exercises can help protect your spine in the long term.
3. Prolonged Sitting
Sitting for long periods, especially in unsupportive chairs, can compress the discs in your lumbar spine. Staying in one position for too long allows pressure to build on spinal discs, which may worsen pain and stiffness.
Instead, make it a point to stand up and stretch every 30–60 minutes if you have a desk job. You could also try a sit-stand desk or lumbar support cushion to help reduce strain.
4. Heavy Lifting
Lifting heavy objects improperly is one of the fastest ways to aggravate degenerative disc disease. Always bend at the knees, not the waist, and avoid lifting weights that strain your back.
For people with degenerative disc disease, even moderate loads can be risky if you lift with poor form. Use assistance when possible, and consider using back braces for added support during necessary lifting.
5. Twisting Movements
Twisting the spine, especially while carrying something heavy or moving quickly, can put uneven pressure on your discs and increase the risk of further degeneration.
This can be especially dangerous if your core muscles are weak or unengaged during the risky movements. Always pivot with your feet rather than twisting from your waist to reduce the strain on your spine.
6. Smoking
Smoking decreases blood flow to the spine, which can negatively affect your body’s ability to repair damaged discs. It also speeds up the degeneration process.
Nicotine reduces oxygen levels in your spinal tissues, making healing more difficult. Quitting smoking is one of the best things you can do to protect your spinal health long-term.
7. Repetitive Motions
Jobs or hobbies that require the same spinal motions over and over can wear out your discs more quickly. That includes lifting, bending, or rotating frequently throughout the day. These are jobs to avoid with degenerative disc disease if you have a choice.
Factory work, construction, and even nursing can involve repetitive bending or twisting that accelerates wear on spinal discs. If changing jobs isn’t possible, taking frequent breaks and using proper mechanics is essential.
8. Improper Sleeping Positions
Sleeping on your stomach can cause you to arch your back and strain your neck. Instead, sleep on your back with a pillow under your knees or on your side with a pillow between your knees to keep your spine aligned.
An unsupportive mattress or pillow can worsen neck and back discomfort, especially overnight. Investing in orthopedic sleep aids can drastically improve your rest and recovery.
9. Inflammatory Foods
What you eat also plays a role in inflammation and pain levels. Processed foods, sugar, trans fats, and excessive alcohol can all make degenerative disc disease symptoms worse. These are common foods to avoid with degenerative disc disease if you’re aiming to manage inflammation and pain naturally.
Instead, aim for an anti-inflammatory diet rich in omega-3 fatty acids, leafy greens, berries, and whole grains. Hydration is also important to keep spinal discs nourished.
10. Certain Exercises
Some exercises can make your symptoms worse, especially in sensitive areas like the neck. If you have degenerative disc disease in the cervical spine, these are exercises to avoid with degenerative disc disease in the neck:
- Overhead presses
- Rapid head movements
- Shrugs with heavy weights
Similarly, general exercises to avoid with degenerative disc disease include:
- Sit-ups and crunches
- Toe touches
- Deadlifts without proper form
- High-impact aerobics
Treatment Options for Degenerative Disc Disease
If you’ve been diagnosed with degenerative disc disease or are supporting someone who has, understanding the condition and learning what to avoid can help manage symptoms and slow its progression. The good news is that there are many ways to manage degenerative disc disease.
Chiropractic Care
Chiropractors use a drug-free approach to treating a wide range of health conditions, including degenerative disc disease. Your chiropractor can perform spinal adjustments and use techniques like traction therapy to relieve pressure on spinal discs and improve spinal alignment. This can reduce pain and increase mobility without medications or invasive procedures.
Physical Therapy
A physical therapist can teach you strengthening and stretching exercises tailored to your condition. These can help support the spine, reduce pressure on the discs, and improve posture. Physical therapy also helps correct muscle imbalances that may be contributing to your pain.
Pain Management
For people with moderate to severe pain, your doctor may recommend anti-inflammatory medications, muscle relaxants, or steroid injections. These can provide relief while you work on lifestyle changes or complete physical therapy.
Orthopedic Care
An orthopedic doctor can evaluate your spine through imaging like X-rays or MRIs and develop a treatment plan. In more advanced cases, they may also work alongside other doctors, such as pain management or surgical teams.
Neurology
If degenerative disc disease is causing nerve compression (radiculopathy), you may be referred to a neurologist. Symptoms like numbness, tingling, or weakness in the limbs often indicate nerve involvement and require specialized assessment.
Surgery
Surgery is typically considered a last resort but may be necessary if noninvasive treatments don’t provide lasting relief. Your doctor may also recommend surgery if you experience severe nerve compression or experience spinal instability.
Living Well with Degenerative Disc Disease
While there is no cure for degenerative disc disease, many people live full, active lives with the condition. Knowing what to avoid and taking proactive steps toward treatment can help minimize your symptoms and prevent progression.
If you’re dealing with degenerative disc disease in the neck, be extra careful with neck positioning, exercises, and posture. Learn the exercises to avoid with degenerative disc disease in neck and speak with your care team before starting any new fitness routine. Ultimately, managing degenerative disc disease is about creating a lifestyle that supports your spine.
From choosing anti-inflammatory foods to seeking help from a chiropractor or orthopedic doctor, you have options to reduce pain and maintain your mobility for years to come.
Get Expert Help from AICA Orthopedics
Managing degenerative disc disease doesn’t have to be a journey you take alone. At AICA Orthopedics, our integrated team of chiropractors, physical therapists, orthopedic specialists, neurologists, and spine surgeons work together to create a personalized treatment plan that helps you move better, feel better, and live better.
Whether you’re looking for noninvasive relief or need advanced diagnostic imaging and orthopedic care, we’re here to support you every step of the way. Schedule your consultation with AICA Orthopedics today and take the first step toward a healthier spine and a pain-free future.