Degenerative disc disease (DDD) can be a frustrating and painful condition that affects the spine. While it can be a natural part of aging for many people, the symptoms of DDD can significantly impact daily life. Thankfully, understanding things to avoid with degenerative disc disease can help lower your symptoms and prevent the condition from worsening. Whether degenerative disc disease is affecting your neck or lower back, making specific lifestyle adjustments can help you manage your pain and discomfort while also supporting your quality of life.
What Is Degenerative Disc Disease?
Before exploring a variety of lifestyle changes and habits to avoid, it’s important to understand more about degenerative disc disease and how it can impact you. Your spine is made up of vertebrae cushioned by spinal discs. These discs act as shock absorbers to help the spine move smoothly and absorb impacts. Over time, these discs can lose their elasticity and height, which can negatively impact their functioning and increase wear and tear. You might also be surprised to learn that degenerative disc disease doesn’t always cause constant pain. In fact, many people go through periods of flare-ups followed by times of little or no discomfort. However, certain activities and habits can make your symptoms worse and more frequent.
5 Things to Avoid with Degenerative Disc Disease
If you have been diagnosed with degenerative disc disease, there are certain things you should avoid to help protect your spine.
1. Avoid Poor Posture
Practicing good posture is essential for your spinal health, especially if you have degenerative disc disease. Slouching or hunching over can put unnecessary pressure on the spine, especially in the neck and lower back. Whether you’re sitting at your desk, standing in line, or driving, it’s important to focus on keeping your spine properly aligned and your shoulders relaxed. Ergonomic furniture using proper lumbar support can make a major difference.
2. Avoid High-Impact Activities
Activities and sports that involve jumping, running on hard surfaces, or sudden, jarring movements can exacerbate the symptoms of degenerative disc disease. These movements put too much pressure on your spinal discs, which could potentially worsen their degeneration. Instead, try low-impact exercises like walking, swimming, or cycling, which are more gentle on your spine and help support your overall fitness.
3. Avoid Heavy Lifting with Poor Technique
Lifting heavy objects without using good form can strain your back and may even make your symptoms worse. If you can’t avoid lifting, always make sure to bend at your knees, keep the object close to your body, and use your legs—not your back—to do the work! This is especially important when you’re managing degenerative disc disease in the neck since incorrect lifting techniques can worsen both neck and back pain.
4. Avoid Prolonged Sitting or Standing
Remaining in one position for extended periods, whether sitting or standing, can worsen degenerative disc disease symptoms. Prolonged sitting can compress the discs in your lower back while standing for too long can put too much strain on your spine. To minimize your pain, try to change positions frequently throughout the day. For office workers, using a standing desk or taking short walks every hour can be incredibly helpful.
5. Avoid Sleeping in Improper Positions
Your sleeping posture and mattress can also play a large role in your spine’s health. Avoid sleeping on your stomach because this can put too much strain on your neck and lower back. Instead, try sleeping on your side with a pillow between your knees or on your back with a pillow under your knees for proper spinal alignment. Using a supportive mattress and pillow can also make a huge difference.
Habits to Avoid for Degenerative Disc Disease in the Neck
Degenerative disc disease can affect any part of the spine, but when it involves the neck, it comes with its own set of challenges. Here are some specific things to avoid with degenerative disc disease in the neck:
- Avoid Excessive Screen Time: Looking down at your phone or computer for too long can lead to a “tech neck.” This is a condition where you’ve bent your neck at an unnatural angle. This adds stress to the cervical spine, exacerbating pain and stiffness for individuals with degenerative disc disease. To prevent tech neck, hold your phone at eye level and try using a more ergonomic work setup.
- Avoid Carrying Heavy Bags or Purses: Carrying a heavy bag on one shoulder can cause you to unevenly distribute weight, which may then put strain on your neck and upper back. Instead, try switching to a backpack with padded straps or lighten your load to reduce stress on your shoulder, neck, and spine.
- Avoid Overusing the Neck Muscles: Repeatedly looking up, like when painting a ceiling or cleaning high shelves, can also strain the discs in your neck. Avoid overusing these muscles by using tools like step ladders to help bring your tasks to eye level whenever possible.
Lifestyle Adjustments to Support Spinal Health
In addition to avoiding specific activities, there are a variety of positive lifestyle changes that can help you manage degenerative disc disease.
- Staying Physically Active: Make time for regular low-impact exercises like yoga, Pilates, or tai chi to strengthen the core muscles that support your spine.
- Maintaining a Healthy Weight: Carrying excess body weight can increase the strain on your back and make your symptoms worse.
- Quitting Smoking: Smoking will reduce blood flow, like to the spinal discs, which can impact the body’s ability to effectively heal and may even increase the rate of degeneration.
When to See a Doctor
Even if you’ve tried these at-home strategies to help significantly reduce symptoms of degenerative disc disease, there are times when professional medical care is necessary. If your pain, numbness, tingling, or muscle weakness gets worse, seeking help from a spine doctor is crucial. Several specialists can provide you with personalized treatment for this condition, each providing unique benefits:
Chiropractor
Chiropractors are trained to diagnose and treat spinal conditions, including degenerative disc disease. Chiropractic care focuses on restoring healthy spinal alignment and improving your mobility. Here are some examples of techniques your chiropractor may recommend:
- Chiropractic Adjustments: Gentle, targeted adjustments can help reduce pressure on your spinal discs, alleviate your pain, and improve your range of motion.
- Therapeutic Techniques: Chiropractors may use other therapies, like traction or decompression, to help relieve pressure on the spine.
- Lifestyle Support: Your chiropractor may also recommend ergonomic adjustments, stretches and exercises, and postural corrections to help manage your symptoms and prevent flare-ups.
Physical Therapist
Physical therapists play a major role in helping people manage the pain and mobility issues that can come with degenerative disc disease. Your physical therapist can create a personalized exercise and stretching program designed to help strengthen the muscles that support the spine. Here are a few techniques you can expect with physical therapy:
- Targeted Exercises: Strengthening your core, back, and neck muscles can provide better support to the spine, reducing strain on the discs.
- Stretching and Flexibility Training: Improving your flexibility with gentle stretching can help reduce your stiffness and improve your overall mobility.
- Hands-on Therapy: Physical therapists may use hands-on techniques to relieve tension in the muscles and improve healthy joint function.
Orthopedic Doctor
Orthopedic doctors specialize in conditions affecting the musculoskeletal system, making them an excellent resource for people with degenerative disc disease. Among the many approaches to DDD, here’s what you can expect with a visit to the orthopedic doctor:
- Diagnosis and Imaging: Orthopedists can confirm the severity of your condition through diagnostic imaging tools like X-rays, MRIs, or CT scans to ensure that you receive an accurate diagnosis.
- Injections: For severe pain, they may recommend prescription medications or corticosteroid injections to reduce inflammation and reduce your pain.
- Surgical Interventions: In advanced cases where conservative treatments have not been successful, an orthopedic surgeon may recommend procedures such as spinal fusion or disc replacement to stabilize your spine and reduce pain.
Neurologist
If degenerative disc disease leads to nerve-related symptoms, like radiating pain, numbness, or weakness, here are a few ways a neurologist can help.
- Nerve Testing: Neurologists can perform tests, like an electromyography (EMG), to evaluate nerve function and identify any areas of compression.
- Medication Management: They may prescribe medications, like nerve pain relievers, muscle relaxants, or anti-inflammatory drugs, to help manage your symptoms.
- Collaborative Care: Neurologists often work alongside other specialists, like physical therapists and orthopedic surgeons, for quality, comprehensive care.
Choosing the Right Degenerative Disc Disease Specialist Near You
The type of specialist you see will depend on your symptoms and the severity of your degenerative disc disease. A multidisciplinary approach involving two or more of these professionals can provide the most effective relief. At AICA Orthopedics in Marietta, our team includes chiropractors, physical therapists, orthopedic doctors, and neurologists who all work together to create personalized treatment plans for every person.
Visit AICA Orthopedics in Marietta for Degenerative Disc Disease Treatment
Degenerative disc disease doesn’t have to define your life. By avoiding high-impact activities, practicing good posture, and taking care of your neck and spine, you can manage DDD more effectively and reduce your risk of flare-ups. Understanding and implementing these things to avoid with degenerative disc disease will help you to lead a more comfortable and active lifestyle. If you’re struggling with degenerative disc disease in the neck or any part of your spine, AICA Orthopedics in Marietta offers quality treatment and comprehensive care tailored to your needs.