Degenerative disc disease is one of the more common conditions that are directly associated with the ageing process.
Unfortunately, on top of degenerative disease having a large potential to cause pain and loss of mobility, there is to date no cure for it.
So if you’ve been diagnosed with it, you should lose no time in taking proactive steps to slow its progression.
Let’s go through a few things you need to avoid if you have degenerative disc disease.
Disclaimer: This article is meant for general information purposes only and is not meant as a substitute for the advice of a medical professional. If you are experiencing symptoms, consult your GP or a qualified physiotherapist for a diagnosis.
Between the vertebrae (the individual bones that make up our spinal column) are discs made up of a tougher outer membrane and a jelly-like substance within. These intervertebral discs act as shock absorbers for our vertebrae.
The vertebrae and the discs between them. Source: Wikimedia
Over time, the pressures that our spines are exposed to on a daily basis—which can be anything from running, sitting for prolonged periods, or lifting—can lead to wear and tear of the discs.
When the discs are degenerated, the vertebrae can rub against each other, causing pain and inflammation. Degenerated discs are also more likely to herniate (rupture) and press on nearby nerves, also causing pain, inflammation, and loss of mobility.
Unlike most organs in our body, the intervertebral discs do not have blood vessels in them; they receive nutrients by diffusion from blood vessels near its margins.
So compared to, say, our skeletal muscles, the discs have a very limited supply of nutrients and hydration, and therefore do not have the same ability to self-repair and regenerate.
Until further discoveries are made with regards to treatment, degenerative disc disease remains irreversible.
Until degenerative disc disease becomes treatable, the best thing we can do is to slow its progression—or avoid the things that speed it up.
Here are things to stay away from to help preserve your disc health as long as possible.
Smoking is never good for your health—on top of being bad for your lungs, it also harms your musculoskeletal system’s ability to heal—but especially so if you have degenerative disc disease.
Smoking can cause a plaque buildup in your arteries, as well as impair your lung capacity. The already limited transport of oxygen and nutrients to your discs is then exacerbated, which can speed up the degeneration.
People who are overweight or obese are at greater risk of degenerative disc disease.
The excess body weight means greater pressure on the spine even while doing basic activities such as walking or sitting. This can potentially accelerate the degeneration of the discs.
Since being overweight is bad for degenerative disc disease, that means exercise is a good idea, right? Yes—but keep in mind that not all exercises are equal in this situation.
If you have degenerative disc disease, it may be best to avoid higher impact activities. This means exercises that involve a lot of running or jumping.
Instead, opt for lower impact alternatives:
If you have degenerative disc disease, low-impact exercise machines such as ellipticals and stationary bikes can be a great option.
If you have degenerative disc disease, low-impact exercise machines such as ellipticals and stationary bikes can be a great option.
If you have degenerative disc disease and poor sleeping habits, you’ll need to address that ASAP.
Poor sleep can affect your circulation and damage your blood vessels. It can make you more prone to sarcopenia, or age-related loss of muscle mass.
When your discs are in poor health, the last thing you want is for the muscles supporting your spine, such as your back and abdominal muscles, to grow weak.
The jelly-like substance intervertebral discs is mostly water: approximately 66-80% (starting at around 80% at birth and lessening with age).
This means proper hydration is crucial to disc health. Proper hydration is important for preserving the disc’s height, flexibility, and ability to absorb shock.
When someone has problems related to their back or spine, many seem to assume they need to stay away from load-bearing and strenuous activities altogether.
But the truth is, building and maintaining muscle mass and strength is vital when you have back problems such as degenerative disc disease. Strong abdominal and back muscles provide a support structure for the spine, reducing the amount of forces our discs are subjected to.
Of course, starting any exercise plan always comes with some risk of injury especially if you’re a complete beginner, elderly, or already dealing with an existing disc condition.
Proper care and guidance is essential to make sure that:
Our team of highly qualified physiotherapists are here to help you on your path to getting stronger and moving better. They will design a custom training program that takes into consideration your fitness level, symptoms and pain points, goals, and lifestyle.
They can also employ different physiotherapy modalities, such as manual therapy and heat and cold therapy, to help remedy the pain or mobility issues that you may be experiencing because of degenerative disc disease.
Whether you’ve already been diagnosed with degenerative disc disease, or simply want to be proactive in preventing it, our team can help.
Call 02 8808 4000 or send us a message through this form to enquire!