If you’ve recently been diagnosed with degenerative disc disease—or suspect you may be dealing with it—you’re far from alone. This condition affects millions of adults, often starting in middle age and becoming more common as we get older. Yet despite how widespread it is, many people don’t fully understand what it is, what causes it, or what makes it worse.
Degenerative disc disease isn’t a sudden injury or illness. It’s a slow, progressive breakdown of the discs that cushion your vertebrae and support spinal movement. Over time, this wear and tear can interfere with your ability to move comfortably, sit or stand for long periods, or do the things you love without pain. Some people experience mild symptoms they can manage easily, while others struggle with chronic pain, stiffness, and radiating discomfort that limits their daily life.
The good news is that there are practical steps you can take to reduce symptoms and protect your spine. One of the most important things you can do is identify and eliminate the habits, movements, or behaviors that may be making things worse. Avoiding these triggers—while incorporating healthy spine habits—can help you feel more in control and improve your quality of life.
What Is Degenerative Disc Disease?
Degenerative disc disease is one of the most common spinal conditions, and yet it’s often misunderstood. Despite the word “disease” in its name, it’s not an illness in the traditional sense. Rather, it’s a degenerative condition—often age-related—that involves the gradual breakdown of the spinal discs that cushion and separate the vertebrae. As these discs lose hydration and elasticity, they can no longer function as the flexible shock absorbers your spine depends on. Over time, this wear and tear can result in pain, stiffness, reduced range of motion, and in some cases, nerve-related symptoms like tingling or numbness.
Why Does It Happen?
For many people, degenerative disc disease is part of the natural aging process. However, it can also be brought on or made worse by injury, repetitive motion, poor posture, obesity, and lifestyle factors such as inactivity or smoking. In some cases, genetics may also play a role in disc health and resilience. Whatever the cause, the result is often the same: chronic discomfort and limitations in your daily life that seem to worsen gradually over time.
Where You Feel It Most
The symptoms of degenerative disc disease can vary widely depending on which part of the spine is affected. When the discs in the cervical spine (neck) are involved, you may experience pain or stiffness in the neck, as well as headaches or discomfort that radiates into the shoulders and arms. If the lumbar spine (lower back) is affected, symptoms often include lower back pain that may extend into the buttocks, thighs, or legs. You might notice more pain when bending, lifting, or twisting—or after sitting or standing in one position for too long.
Early Signs to Watch For
Symptoms may begin subtly and are easy to dismiss. You might wake up feeling stiff or notice that sitting in a certain position too long leads to back or neck pain. At first, these sensations may come and go. Over time, however, they can become more persistent and disruptive. You might also experience weakness or numbness in your arms or legs, which can signal nerve involvement. Recognizing these early signs is important, as timely action can help prevent further degeneration and reduce long-term complications.
Common Triggers and Aggravators
Degenerative disc disease doesn’t develop overnight. It tends to progress slowly, but certain habits and activities can speed up the wear and tear on your spine. This includes things like lifting improperly, sitting or standing for too long, and maintaining poor posture. Stress and inadequate sleep can also play a role by increasing inflammation and muscle tension, both of which put more pressure on the spine.
Lifestyle choices also matter. Smoking, for instance, reduces blood flow to spinal discs and can hinder the healing process. Excess weight increases the load on the spine, particularly in the lower back. And a sedentary lifestyle weakens the muscles that support spinal alignment. Understanding and avoiding these common triggers can help you manage symptoms and maintain better spinal health.
The Role of Movement and Exercise
Movement is essential for keeping your spine healthy. Physical activity increases circulation, which helps bring nutrients to the discs and surrounding tissues. It also strengthens your core muscles, which provide support to the spine. However, not all exercises are created equal when it comes to spinal health.
The best exercise for degenerative disc disease is one that improves flexibility, builds strength, and supports the spine without adding stress. Walking, swimming, and yoga are all great options. Avoid exercises that involve high impact, repetitive bending, or twisting motions. If you’re unsure where to begin, a physical therapist can guide you in building a personalized routine.
What Helps, What Hurts
Early intervention and thoughtful management can go a long way toward slowing the progression of the condition and reducing its impact on your life. Treatment typically includes a combination of physical therapy, chiropractic care, pain management, and lifestyle adjustments. But just as important as what you do for your spine is what you stop doing. Many daily habits and movements—some of them subtle—can contribute to increased pressure on the discs, further degeneration, and worsening symptoms.
7 Things to Avoid
This guide outlines seven essential things to avoid with degenerative disc disease, along with actionable tips to help you protect your spine and support long-term mobility. If you’re living with this condition, these small changes may significantly improve your comfort and prevent avoidable setbacks.
1. High-Impact Activities
One of the most important things to avoid with degenerative disc disease is any high-impact activity that places repeated stress on your spine. Running, jumping, or contact sports can jar your spine and accelerate disc wear. While staying active is critical for spinal health, it matters how you move.
Instead of high-impact exercises, opt for low-impact options like walking, swimming, or using an elliptical machine. These activities promote blood flow, strengthen the muscles supporting your spine, and reduce stiffness without the strain. Consider Pilates or tai chi as well—both help with balance, coordination, and controlled core engagement, which can be especially helpful for stability.
If you’re looking for a spine-friendly routine, talk to your doctor or physical therapist about exercises for disc degeneration that match your fitness level and condition. The right movement can protect your discs and improve your comfort.
2. Poor Posture
Slouching at your desk, looking down at your phone, or standing with uneven weight distribution might not seem like a big deal—but over time, these habits can contribute to spinal misalignment and worsen your symptoms. Poor posture adds unnecessary strain on your spinal discs, particularly in the cervical and lumbar regions.
For those dealing with degenerative disc disease in the neck, it’s especially important to maintain proper head alignment. When your head is positioned too far forward, it increases pressure on your cervical spine and can speed up degeneration. Over time, this can also lead to muscle fatigue and headaches.
Use ergonomic chairs, raise your screen to eye level, and avoid prolonged bending. Make a habit of checking your posture throughout the day, especially while working or texting. Small changes in alignment can significantly reduce stress on your spine and improve your comfort.
3. Prolonged Sitting or Standing
Our bodies weren’t meant to sit or stand for hours without a break, especially if you’re dealing with disc issues. Staying in one position for too long compresses spinal discs, restricts circulation, and leads to muscle stiffness.
If you work at a desk or spend time driving, set reminders to stand up, stretch, and move every 30 to 60 minutes. Try alternating between sitting and standing with an adjustable desk. When standing for long periods, shift your weight from foot to foot and use a footrest if possible.
You can also benefit from adding gentle movement breaks throughout your day. Stretch your hamstrings, roll your shoulders, or walk a few laps around your home or office. These adjustments help distribute pressure more evenly and reduce discomfort.
4. Smoking
If you’re a smoker, this is one of the most impactful changes you can make for your spine. Smoking restricts blood flow and oxygen delivery throughout the body, including to the discs in your spine. Without proper circulation, your discs can’t receive the nutrients they need to stay hydrated and repair themselves, which accelerates degeneration.
Studies show that smokers are significantly more likely to experience back pain and disc problems, and they tend to respond less effectively to treatment. If you’ve been diagnosed with degenerative disc disease, quitting smoking is one of the best things you can do to slow the progression.
Talk to your doctor about cessation programs, medications, or support groups to help you quit. Even reducing the number of cigarettes you smoke each day can start to improve circulation and support healing.
5. Heavy Lifting with Poor Form
Lifting heavy objects—especially with improper technique—is a leading cause of spinal injury and a common trigger for disc-related pain. When you bend at the waist instead of the knees or twist your back while lifting, you put significant pressure on your lower spine and may cause further disc damage.
To lift safely, bend at the knees and hips, keep the object close to your body, and engage your core. Avoid twisting or jerking motions. If something is too heavy or awkward to carry alone, ask for help or use equipment designed for lifting.
Even in daily activities like carrying groceries or lifting children, try to stay mindful of your movements. It only takes one wrong lift to trigger a painful flare-up or worsen your condition.
6. Ignoring Pain Signals
Pain is your body’s way of signaling that something is wrong. Unfortunately, many people with degenerative disc disease try to push through discomfort, hoping it will pass or assuming it’s just part of getting older.
But ignoring pain can backfire. Continuing harmful activities or avoiding rest when needed can aggravate your discs and increase inflammation. If you notice increased stiffness, sharp pain, tingling, or weakness, it’s important to pause and assess what might be causing the flare-up.
Keep a journal of your symptoms and what activities preceded them. This can help you and your healthcare provider identify triggers and patterns. More importantly, listen to your body. Rest when you need to and don’t force movements that cause pain.
7. Delaying Professional Care
Degenerative disc disease may not be curable, but it is manageable—especially with early intervention. One of the most damaging mistakes people make is waiting too long to seek professional help.
The longer the condition goes unaddressed, the more likely it is to worsen. Untreated disc degeneration can lead to more serious complications like herniated discs, nerve compression, or spinal instability. Fortunately, a multidisciplinary approach can make a significant difference.
At AICA, our team includes chiropractors, orthopedic specialists, neurologists, and physical therapists who work together to create a personalized treatment plan. We offer diagnostic imaging on-site and tailor every therapy to your specific symptoms, lifestyle, and spinal health.
Take Charge of Your Spine Health
Living with degenerative disc disease can be frustrating—but you don’t have to do it alone. Making thoughtful adjustments to your lifestyle and avoiding harmful habits can protect your spine and reduce pain. And when you need extra support, AICA is here to help.
We specialize in comprehensive, non-invasive care for spinal conditions like degenerative disc disease. Whether you’re dealing with neck pain, back pain, or mobility limitations, our team is committed to helping you move more freely and feel more confident in your body.
If you’re ready to explore a care plan built around your needs, contact AICA today. Let’s find the right path forward—together.