Table of ContentsView AllTable of ContentsExerciseBody MechanicsDon’t SmokeAvoid VibrationLose WeightDietAlternative TherapiesSurgery
Table of ContentsView All
View All
Table of Contents
Exercise
Body Mechanics
Don’t Smoke
Avoid Vibration
Lose Weight
Diet
Alternative Therapies
Surgery
DDD is mostly an age-related process, so it can’t be prevented entirely. It develops as the shock-absorbing cushion (disc) between adjacent spinalvertebrae(spinal bones) deteriorates.DDD is usually the first event in a cascade of changes that may lead to arthritis and possible complications such asspinal stenosis. In some cases, surgery may be recommended.
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Physical exercise is recommended to help reduce pain in people with degenerative disc disease, although it’s important to speak to your healthcare provider about the exercises you can safely do.
Strength trainingand lifting are important for preserving the spine, especially back and core (abdominal) muscles. Stretching is valuable but a focus on mobility, including regular aerobic activity and walking, is a priority in preventing DDD. You can consider:
Water-based workouts can reduce the load on your spine and joints. This especially helps when degenerative changes progress or become “bone on bone,” which means the disc and its shock-absorbing capacity have eroded away. Most communities offer water exercise classes at different skill levels.
Symptoms of Degenerative Disc DiseaseSigns and symptoms of degenerative disc disease (DDD) include:Sharp pain that occurs with a specific movement, like twisting. The pain can affect your legs or arms, depending on which disc or discs are affected.Numbness or tingling in your arms or legsWeakness in the affected parts of your bodySome people may be more susceptible to developing DDD due to genetics or a prior injury. Your healthcare provider will complete an exam, likely with imaging studies, to diagnose DDD.
Symptoms of Degenerative Disc Disease
Signs and symptoms of degenerative disc disease (DDD) include:Sharp pain that occurs with a specific movement, like twisting. The pain can affect your legs or arms, depending on which disc or discs are affected.Numbness or tingling in your arms or legsWeakness in the affected parts of your bodySome people may be more susceptible to developing DDD due to genetics or a prior injury. Your healthcare provider will complete an exam, likely with imaging studies, to diagnose DDD.
Signs and symptoms of degenerative disc disease (DDD) include:
Some people may be more susceptible to developing DDD due to genetics or a prior injury. Your healthcare provider will complete an exam, likely with imaging studies, to diagnose DDD.
Mindful Body Mechanics
Employing proper body mechanics while moving is essential towards overall joint health. Proper technique can help you to lift safely, or even sit at your work desk without stressing your spine.
Poor form increases strain on joints and the surrounding muscles. This increases the risk of developing degenerative changes, especially if done on a repetitive basis.Smart mechanics help your body to maintain muscle balance and spinal health.
Some strategies for employing proper body mechanics in daily life include:
Stop Smoking
Studies show that smoking tobacco affects degenerative disc disease in more than one way.Smoking can constrict blood vessels responsible for delivering nutrients to the disc. It also limits the body’s ability to build and maintain bone.
Some studies identify permanent damage in heavy smokers. Even if people stop smoking, they recover only 75% of the normal function.
The smoking habit may also make your back pain worse. In general, it’s believed that smoking increases pain perception, though this is still being studied. For example, a 2016 study found that male smokers who underwent major surgery required more pain relievers post-operatively than non-smokers.
Studies have demonstrated degenerative disc changes in people whose occupations keep them exposed to vibrations. These groups include truck and tractor drivers, as well as bus operators.
Certain vibration frequencies reduce the fluid cushion and increase stress on spinal bones. If you already have DDD, the exposure appears more likely to worsen your condition.You may need to consider the work-related impacts of your profession, hobbies, or frequent road travel.
Maintain Healthy Weight
Extra weight places pressure on the muscles, bones, and joints in your body, including the discs between your spinal vertebrae. Although more research is needed, some studies suggest that overweight and obesity are linked with the development of DDD.
Losing the extra pounds and maintaining a healthy weight can help you to manage DDD symptoms.
Change Your Diet
There is no diet-based cure for DDD, but foods and supplements that support themusculoskeletal systemmay help preserve your discs. Likely the most helpful is vitamin D.
A 2016 study involving 110 patients with degenerative disc disease found that nearly half had a vitamin D deficiency.The researchers state that more studies—particularly ones that evaluate a variety of populations—are needed before vitamin D can be definitively recommended, though.
In some studies, vitamin D is associated with a lower fracture risk. It has also been suggested that caffeine intake may play a role in DDD, but there’s not enough research on this topic to know for sure.
While therapies like massage may not help you to prevent DDD, some people report benefits in managing their symptoms when they try alternative or complementary therapies. Talk with your healthcare provider aboutacupuncture, massage, and other alternative therapies.
Get Surgery
If other preventative measures don’t seem to be working and you are experiencing consistent pain, a healthcare provider may recommend surgery. Surgeries that may help with degenerative disc disease include:
Recovery time varies depending on the surgery and your individual circumstances, but people can generally resume everyday activities about four weeks after a DDD procedure.
Summary
Improving your diet can help you to fuel your body with healthy foods. You also can consider working with a healthcare provider (physical therapist or sports medicine practitioner, for example) to promote proper biomechanics tailored to your specific lifestyle.
14 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Hospital for Special Surgery.Degenerative disc disease.Romaniyanto, Mahyudin F, Sigit Prakoeswa CR, Notobroto HB, Tinduh D, Ausrin R,et al.An update of current therapeutic approach for Intervertebral Disc Degeneration: A review article. Ann Med Surg (Lond). 2022 Apr 15;77:103619. doi:10.1016/j.amsu.2022.103619Restivo J. Harvard Health Publishing.Effective exercises for building a strong back.American Council on Exercise.Smart goal setting guide.Harvard Health Publishing.Degenerative disc disease: Managing this common cause of back pain.Lind CM, Abtahi F, Forsman M.Wearable Motion Capture Devices for the Prevention of Work-Related Musculoskeletal Disorders in Ergonomics-An Overview of Current Applications, Challenges, and Future Opportunities.Sensors (Basel). 2023 Apr 25;23(9):4259. doi:10.3390/s23094259Kos N, Gradisnik L, Velnar T.A Brief Review of the Degenerative Intervertebral Disc Disease.Med Arch. 2019 Dec;73(6):421-424. doi:10.5455/medarh.2019.73.421-424University of California San Francisco Sports Medicine Program.Mckenzie Back Program.Telles S, Bhardwaj AK, Gupta RK, Sharma SK, Monro R, Balkrishna A.A randomized controlled trial to assess pain and magnetic resonance imaging-based (MRI-based) structural spine changes in low back pain patients after yoga practice.Med Sci Monit. 2016;22:3228–47. doi:10.12659/msm.896599Volz M, Elmasry S, Jackson AR, Travascio F.Computational Modeling Intervertebral Disc Pathophysiology: A Review.Front Physiol. 2022 Jan 13;12:750668. doi:10.3389/fphys.2021.750668Chiang HL, Chia YY, Lin HS, Chen CH.The implications of tobacco smoking on acute postoperative pain: a prospective observational study.Pain Res Manag. 2016;2016:9432493. doi:10.1155/2016/9432493Zolfaghari F, Faridmoayer A, Soleymani B, Taji M, Mahabadi M.A Survey of Vitamin D Status in Patients with Degenerative Diseases of the Spine.Asian Spine J. 2016;10(5):834-842. doi:10.4184/asj.2016.10.5.834Raines BT, Stannard JT, Stricklin OE, Stoker AM, Choma TJ, Cook JL.Effects of caffeine on intervertebral disc cell viability in a whole organ culture model.Global Spine Journal. 2020;12(1):61-69. doi:10.1177/2192568220948031NYU Langone Health.Surgery for degenerative disc disease.
14 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Hospital for Special Surgery.Degenerative disc disease.Romaniyanto, Mahyudin F, Sigit Prakoeswa CR, Notobroto HB, Tinduh D, Ausrin R,et al.An update of current therapeutic approach for Intervertebral Disc Degeneration: A review article. Ann Med Surg (Lond). 2022 Apr 15;77:103619. doi:10.1016/j.amsu.2022.103619Restivo J. Harvard Health Publishing.Effective exercises for building a strong back.American Council on Exercise.Smart goal setting guide.Harvard Health Publishing.Degenerative disc disease: Managing this common cause of back pain.Lind CM, Abtahi F, Forsman M.Wearable Motion Capture Devices for the Prevention of Work-Related Musculoskeletal Disorders in Ergonomics-An Overview of Current Applications, Challenges, and Future Opportunities.Sensors (Basel). 2023 Apr 25;23(9):4259. doi:10.3390/s23094259Kos N, Gradisnik L, Velnar T.A Brief Review of the Degenerative Intervertebral Disc Disease.Med Arch. 2019 Dec;73(6):421-424. doi:10.5455/medarh.2019.73.421-424University of California San Francisco Sports Medicine Program.Mckenzie Back Program.Telles S, Bhardwaj AK, Gupta RK, Sharma SK, Monro R, Balkrishna A.A randomized controlled trial to assess pain and magnetic resonance imaging-based (MRI-based) structural spine changes in low back pain patients after yoga practice.Med Sci Monit. 2016;22:3228–47. doi:10.12659/msm.896599Volz M, Elmasry S, Jackson AR, Travascio F.Computational Modeling Intervertebral Disc Pathophysiology: A Review.Front Physiol. 2022 Jan 13;12:750668. doi:10.3389/fphys.2021.750668Chiang HL, Chia YY, Lin HS, Chen CH.The implications of tobacco smoking on acute postoperative pain: a prospective observational study.Pain Res Manag. 2016;2016:9432493. doi:10.1155/2016/9432493Zolfaghari F, Faridmoayer A, Soleymani B, Taji M, Mahabadi M.A Survey of Vitamin D Status in Patients with Degenerative Diseases of the Spine.Asian Spine J. 2016;10(5):834-842. doi:10.4184/asj.2016.10.5.834Raines BT, Stannard JT, Stricklin OE, Stoker AM, Choma TJ, Cook JL.Effects of caffeine on intervertebral disc cell viability in a whole organ culture model.Global Spine Journal. 2020;12(1):61-69. doi:10.1177/2192568220948031NYU Langone Health.Surgery for degenerative disc disease.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Hospital for Special Surgery.Degenerative disc disease.Romaniyanto, Mahyudin F, Sigit Prakoeswa CR, Notobroto HB, Tinduh D, Ausrin R,et al.An update of current therapeutic approach for Intervertebral Disc Degeneration: A review article. Ann Med Surg (Lond). 2022 Apr 15;77:103619. doi:10.1016/j.amsu.2022.103619Restivo J. Harvard Health Publishing.Effective exercises for building a strong back.American Council on Exercise.Smart goal setting guide.Harvard Health Publishing.Degenerative disc disease: Managing this common cause of back pain.Lind CM, Abtahi F, Forsman M.Wearable Motion Capture Devices for the Prevention of Work-Related Musculoskeletal Disorders in Ergonomics-An Overview of Current Applications, Challenges, and Future Opportunities.Sensors (Basel). 2023 Apr 25;23(9):4259. doi:10.3390/s23094259Kos N, Gradisnik L, Velnar T.A Brief Review of the Degenerative Intervertebral Disc Disease.Med Arch. 2019 Dec;73(6):421-424. doi:10.5455/medarh.2019.73.421-424University of California San Francisco Sports Medicine Program.Mckenzie Back Program.Telles S, Bhardwaj AK, Gupta RK, Sharma SK, Monro R, Balkrishna A.A randomized controlled trial to assess pain and magnetic resonance imaging-based (MRI-based) structural spine changes in low back pain patients after yoga practice.Med Sci Monit. 2016;22:3228–47. doi:10.12659/msm.896599Volz M, Elmasry S, Jackson AR, Travascio F.Computational Modeling Intervertebral Disc Pathophysiology: A Review.Front Physiol. 2022 Jan 13;12:750668. doi:10.3389/fphys.2021.750668Chiang HL, Chia YY, Lin HS, Chen CH.The implications of tobacco smoking on acute postoperative pain: a prospective observational study.Pain Res Manag. 2016;2016:9432493. doi:10.1155/2016/9432493Zolfaghari F, Faridmoayer A, Soleymani B, Taji M, Mahabadi M.A Survey of Vitamin D Status in Patients with Degenerative Diseases of the Spine.Asian Spine J. 2016;10(5):834-842. doi:10.4184/asj.2016.10.5.834Raines BT, Stannard JT, Stricklin OE, Stoker AM, Choma TJ, Cook JL.Effects of caffeine on intervertebral disc cell viability in a whole organ culture model.Global Spine Journal. 2020;12(1):61-69. doi:10.1177/2192568220948031NYU Langone Health.Surgery for degenerative disc disease.
Hospital for Special Surgery.Degenerative disc disease.
Romaniyanto, Mahyudin F, Sigit Prakoeswa CR, Notobroto HB, Tinduh D, Ausrin R,et al.An update of current therapeutic approach for Intervertebral Disc Degeneration: A review article. Ann Med Surg (Lond). 2022 Apr 15;77:103619. doi:10.1016/j.amsu.2022.103619
Restivo J. Harvard Health Publishing.Effective exercises for building a strong back.
American Council on Exercise.Smart goal setting guide.
Harvard Health Publishing.Degenerative disc disease: Managing this common cause of back pain.
Lind CM, Abtahi F, Forsman M.Wearable Motion Capture Devices for the Prevention of Work-Related Musculoskeletal Disorders in Ergonomics-An Overview of Current Applications, Challenges, and Future Opportunities.Sensors (Basel). 2023 Apr 25;23(9):4259. doi:10.3390/s23094259
Kos N, Gradisnik L, Velnar T.A Brief Review of the Degenerative Intervertebral Disc Disease.Med Arch. 2019 Dec;73(6):421-424. doi:10.5455/medarh.2019.73.421-424
University of California San Francisco Sports Medicine Program.Mckenzie Back Program.
Telles S, Bhardwaj AK, Gupta RK, Sharma SK, Monro R, Balkrishna A.A randomized controlled trial to assess pain and magnetic resonance imaging-based (MRI-based) structural spine changes in low back pain patients after yoga practice.Med Sci Monit. 2016;22:3228–47. doi:10.12659/msm.896599
Volz M, Elmasry S, Jackson AR, Travascio F.Computational Modeling Intervertebral Disc Pathophysiology: A Review.Front Physiol. 2022 Jan 13;12:750668. doi:10.3389/fphys.2021.750668
Chiang HL, Chia YY, Lin HS, Chen CH.The implications of tobacco smoking on acute postoperative pain: a prospective observational study.Pain Res Manag. 2016;2016:9432493. doi:10.1155/2016/9432493
Zolfaghari F, Faridmoayer A, Soleymani B, Taji M, Mahabadi M.A Survey of Vitamin D Status in Patients with Degenerative Diseases of the Spine.Asian Spine J. 2016;10(5):834-842. doi:10.4184/asj.2016.10.5.834
Raines BT, Stannard JT, Stricklin OE, Stoker AM, Choma TJ, Cook JL.Effects of caffeine on intervertebral disc cell viability in a whole organ culture model.Global Spine Journal. 2020;12(1):61-69. doi:10.1177/2192568220948031
NYU Langone Health.Surgery for degenerative disc disease.
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