Things to Avoid With Degenerative Disc Disease

Degenerative disc disease (DDD) is a common condition that affects the spine as we age. It occurs when the intervertebral discs — the cushions between your vertebrae — begin to break down, causing pain, stiffness, and reduced mobility.

While DDD is a natural part of aging, certain habits and activities can worsen symptoms or speed up degeneration. At Spinal Diagnostics, we help patients manage their condition and avoid actions that could cause further damage.

Avoid high-impact activities

Repetitive stress or jarring movements can increase pressure on already compromised discs. Try to avoid activities such as:

• Running on hard surfaces
• High-intensity sports with jumping or quick pivots
• Heavy weightlifting (especially with poor form)

Instead, opt for low-impact exercises like walking, swimming, or using an elliptical machine to maintain strength without aggravating your spine.

Don’t ignore posture

Poor posture — especially when sitting for long periods — can add stress to your discs. Be mindful of your body alignment, and avoid:

• Slouching or leaning forward
• Sitting in unsupportive chairs
• Looking down at screens for prolonged periods

Maintain a neutral spine position and use ergonomic support whenever possible, particularly at workstations or when driving.

Be cautious with twisting or bending

Movements that involve bending forward or twisting at the waist can put uneven pressure on your spinal discs. These should be limited or avoided, especially when lifting objects. Instead, bend at the knees and use your legs to lift, keeping the item close to your body.

Don’t skip exercise or physical therapy

It might seem counterintuitive, but avoiding movement altogether can worsen symptoms. Staying active helps support the spine, increase flexibility, and reduce stiffness. A customized physical therapy plan can target the right muscles and improve function.

Avoid smoking and poor nutrition

Smoking decreases blood flow to spinal tissues, reducing oxygen and nutrients essential for disc health. Similarly, a poor diet lacking in anti-inflammatory nutrients can slow recovery and increase pain. Focus on a balanced diet and quit smoking to promote healing.

Managing degenerative disc disease requires a proactive approach and healthy habits. If you’re unsure what’s safe for your spine or need personalized guidance, contact our team at Spinal Diagnostics. We’ll help you build a treatment plan that protects your back and improves your quality of life.