Degenerative disc disease is technically not a disease, but rather a process of deterioration of the discs in your spine, usually in the lower back and neck. These spongy cushions, which act as shock absorbers between vertebrae, can change shape, become thinner and loose some of their shock absorbing properties, potentially causing pain, numbness and weakness, and in some cases, other complications.
While many people experience this without any pain, and many only have disc pain as they become older, as a result of natural wear and tear over time, some people are born with cartilage that’s weaker than others, causing problems earlier in life.
The good news is that there are many ways to help prevent and manage this condition. Identifying degenerative disc disease early on can help enormously, allowing implementation of long-term spinal health measures and chronic pain management.
Understanding Degenerative Disc Disease
What is Degenerative Disc Disease?
The intervertebral disc is designed to allow movement of your spine and act like a shock absorbers. Each adjacent vertebra of your spine is separated by an intervertebral disc. If the discs undergo accelerated wear-and-tear, some of the pressures that the disc must absorb are transferred to the joints of the spine and these joints, lined with cartilage as well, may become damaged and inflamed.
The tough rim of the disc can also develop tears and breaks, and this may cause the centre to become dehydrated and less squishy. The discs become less able to handle shocks and stress. Some of the gel in the centre can also leak out and may cause pressure on nerves. This is what is referred to as a ‘slipped disc’, but this is a bit of a misnomer – discs can’t actually slip, as there are strong ligaments that hold them in place.
What Causes It?
While the most common cause of Degenerative Disc Disease is age-related wear and tear, genetics, injuries, repetitive strain, and lifestyle factors may also cause it to develop, or exacerbate symptoms.
The disc is made primarily of cartilage, and more than half of the population have a genetic predisposition for cartilage that might show wear and tear much faster and earlier in life.
Major injuries in the area, such as falls or accidents, as well as the build-up of several small back injuries, can also cause the condition.
Repetitive strain on the disc, such as you might acquire from doing a repetitive motion like bending or twisting, over a long period of time, can also cause degenerative disc disease.
Lifestyle risk factors for degenerative disc disease include obesity (which puts added weight strain on the discs) and smoking (which impairs blood flow to the discs and delays healing).
What Are the Symptoms and How is It Diagnosed?
It is really important to know that many people with degenerative disc disease have no symptoms. Up to 52% of people over the age of 30 have this condition as demonstrated on an MRI scan, but have no pain.
Pain is often not proportionately associated with the amount of tissue damage that is visible on a scan, but can start as a result of inflammation, stress or emotional distress.
Back pain and neck pain are the most common symptoms in Degenerative Nerve Disease. The pain can be anywhere from mild to severe and may be intermittent or ongoing. It’s often made worse by bending, lifting, twisting, and sitting for long periods. Additionally, patients with Degenerative Disc Disease may also experience tingling, weakness or numbness in their extremities (arms, legs or feet).
Diagnosis of Degenerative Disc Disease should include a thorough symptom review along with discussion of medical history, as well as a physical examination. This is usually followed by imaging tests such as X-rays, MRI’s and CT scans.
How Lifestyle Modifications Can Help Prevent Degenerative Disc Disease
Lifestyle changes to reduce back pain risk
Following these habits can help to reduce the risk of developing or worsening Degenerative Disc Disease:
- Don’t smoke. Smokers are more likely to develop Degenerative Disc Disease and experience more severe disc degeneration compared to non-smokers. Smoking impairs blood flow and nutrient supply to the discs, leading to slowed healing. Smoking may also increase pain sensitivity. Some research suggests that smoking may also contribute to spinal stenosis and other spinal conditions associated with Degenerative Disc Disease.
- Maintain a healthy weight to reduce stress on the spine and discs, through regular exercise and good diet.
- Eat healthily. Good nutrition for spinal health means eating a balanced diet rich in anti-inflammatory foods - this can have a surprisingly large positive impact.
- Add supplements to your routine. Nutritional supplements that support disc health include calcium, vitamin D, and vitamin K2.
- Stay active. Humans were meant to move – enabling good blood flow through the discs, keeping them healthy and functioning well. Regular exercise keeps joints and muscles supple too, supporting the disc better.
The Importance of Physical Activity and Exercises
Regular physical activity is vital to maintaining spine flexibility and strength. If you already have a significant amount of pain and are starting treatment at the Pain Collective, your clinician and team will first make a diagnosis, before putting together a treatment plan, which will likely include a range of therapies such as physiotherapy, biokinetics, movement therapy and/or hydrotherapy. These will help to relieve stiffness and begin to build supportive muscle strength around the area.
If you don’t have Degenerative Disc Disease, but want to prevent it, try exercises for a healthy spine such as yoga, pilates, or targeted strength training (usually for core, glutes, or neck).
Ongoing exercise as part of your chronic pain management routine may include walking, low impact exercises, aquarobics, and/or stationary cycling (which is relatively low impact).
How Posture and Ergonomics Can Reduce Degenerative Disc Disease
Maintaining good posture can reduce symptoms of Degenerative Disc Disease.
Best posture practices for spinal health:
When standing, make sure your head is not poking forward; think of yourself as standing tall, and keep your shoulders relaxed. Keep your weight evenly distributed on both legs as much as you can.
When sitting, think very much the same, and keep the curve of your spine natural or “in neutral”. In other words, try to keep the natural curvature of the small of your back. Use a thin or small pillow or a chair with a slight curve at the base of your spine, or use an ergonomic chair or ergonomic device. Avoid very straight-backed chairs with no cushion behind your back, or sitting on stools with no back support that make your lower spine curve outwards. However, moving regularly is much more important than keeping your spine in a ‘good’ position – regular movement of the spinal joints and discs increases blood flow and keeps the discs healthy.
Important factors in ergonomics, mixed positions, and movement
Make sure to alternate well between sitting, standing and movement over the course of your day. Don’t sit for long periods, or stand for long periods (generally no more than 45 minutes to an hour at a time, depending on your pain levels and the advice of your healthcare team). Most importantly, move regularly and gently throughout the day!
Check that your body is naturally aligned. Consider seeing a biokineticist to identify misaglignments, and then a podiatrist to get supportive orthotics made, if required, so that when you’re standing, your spine is aligned. Very few people have perfect alignment!. Wear neutral, supportive running shoes in a make or brand recommended by your podiatrist.
Set up a good ergonomic workspace (and relaxing space)! Your feet should be flat on the floor, your thighs parrallel to the floor or angled down towards your knees slightly, and your screen should be at eye level or slightly below, your keyboard should be tilted slightly. When you’re relaxing on the couch, try not to sit in slouchy positions for too long – keep that curve of your spine nice and natural.
For every activity from shopping, working in the garden, driving your car, washing the dishes, and all the other things you do every day, there is a correct way to reduce the strain on your discs – your occupational therapist or physiotherapist can teach you how to do this.
Regular Medical Check-ups and Early Intervention
It’s essential to go for regular check-ups with a healthcare provider such as a chronic pain specialist, chiropractor, or physiotherapist to monitor spinal health and catch potential issues early.
When to Seek Medical Advice
Back pain, neck pain, and numbness, tingling or pain in hands, feet, or legs, are signs that you need to book a consultation.
Stress Management and Mental Health
Stress can significantly worsen spinal conditions, and thus stress management and mental health care are an important part of the management of Degenerative Disc Disease.
Hormones like adrenaline and cortisol are released when you’re stressed, causing increased inflammation, which leads to the back and neck muscles tensing up and creates stiffness, spasms and pain. Slouching or tensed-up posture is a common result of stress, which can cause misalignment and strain on the spine. Chronic stress slows down healing and creates increased levels of inflammation throughout the body.
Relaxation techniques such as meditation, deep breathing exercises, and mindfulness can help manage stress.
While there’s no cure for Degenerative Disc Disease, there are plenty of ways to prevent it, and many ways to manage it to significantly decrease pain levels, increase mobility, and have a better quality of life.
Adopt a proactive approach to spinal health through working closely with your healthcare team. By incorporating the team’s advice about exercise and lifetsyle habits, you can live a better life with Degenerative Disc Disease.
FAQs
Q: Can degenerative disc disease be completely prevented?
A: No, however following certain good lifestyle habits can make an enormous impact.
Q: What are the first signs of degenerative disc disease?
A: Neck and/or back pain, tingling or numbness in legs, feet, arms or hands.
Q: How often should I exercise to prevent Degenerative Disc Disease?
A: Aim for 30 minutes of low-impact exercise on most days of the week.
Q: Are there any genetic factors in Degenerative Disc Disease, and can lifestyle still make a difference?
A: Yes, studies suggest that about 75% of the variation in Degenerative Disk Disease is due to genetic factors. However, following the good lifestyle habits we suggested above can significantly decrease the risk and severity of its development, even if it runs in your family.
Q: What are the best supplements for supporting disc health?
A: Vitamins C, D, E, and K, as well as omega-3 fatty acids and antioxidants, can play a role in maintaining disc health.