Degenerative disc disease is a condition that affects the discs that cushion the vertebrae in the spine. As we age, these discs can gradually deteriorate, leading to pain, discomfort, and other debilitating symptoms. While there is no cure for degenerative disc disease, making lifestyle adjustments and avoiding certain activities can help manage the condition and prevent further progression.
In this article, we’ll explore the things to avoid with degenerative disc disease to help alleviate symptoms and maintain a good quality of life.
Key takeaways:
Understanding Degenerative Disc Disease
The intervertebral discs consist of a soft, gel-like interior called the nucleus pulposus and a stiff outer layer called the annulus fibrosus. In addition to facilitating smooth vertebral motion, these discs serve as shock absorbers, protecting the spine from the force. Age, trauma, and excessive strain are just a few of the variables that can cause these discs to deteriorate over time.
As the discs degenerate, they lose their ability to absorb shock effectively, leading to increased stress on the vertebrae and surrounding structures. This can result in numerous issues, such as herniated or bulging discs, spinal stenosis (narrowing of the spinal canal), and osteoarthritis of the facet joints. Another small study by National Library of Medicine showed that Degenerative disc disease can affect any part of the spine, but it is most common in the lower back (lumbar region) and neck (cervical region).
Degenerative Disc Disease Signs And Symptoms
The signs and symptoms of degenerative disc disease can vary depending on the location and severity of the disc degeneration. Common symptoms include:
Back or neck pain: This is often the most prominent symptom, and it can range from mild to severe, chronic pain.
Radiating pain: If a degenerated disc compresses a nerve root, it can cause pain, numbness, or tingling that radiates down the affected arm or leg.
Stiffness and reduced mobility: As the discs degenerate, they can cause stiffness and limit the range of motion in the affected area.
Muscle weakness: In some cases, degenerative disc disease can cause muscle weakness, particularly in the legs or arms, due to nerve compression.
Numbness or tingling: Degenerated discs can put pressure on nearby nerves, leading to numbness or tingling in the affected area.
Conclusion:
Disc degeneration can cause stiffness, reduced mobility, and muscle weakness due to nerve compression.
Things To Avoid With Degenerative Disc Disease
Even though degenerative disc disease is a gradual disorder, several behaviors and activities may speed up the degeneration process and increase symptoms. People with degenerative disc disease can enhance their overall quality of life and more effectively manage their condition by avoiding these variables.
Prolonged sitting or standing
According to one small study, prolonged sitting or standing can put excessive strain on the discs and worsen the symptoms of degenerative disc disease. It’s essential to take frequent breaks and change positions regularly to alleviate pressure on the discs.
Improper lifting techniques
Most research recommends that improper lifting techniques, such as lifting heavy objects or using improper lifting techniques, can put tremendous strain on the discs and increase the risk of injury. Always practice proper lifting techniques, such as bending at the knees, keeping the load close to your body, and avoiding twisting motions.
High-impact activities
High-impact activities, such as running, jumping, or contact sports, can put significant stress on the discs and exacerbate the symptoms of degenerative disc disease. It’s recommended to choose low-impact exercises that are gentle on the spine, such as walking, swimming, or cycling.
Smoking
Other research indicates that smoking has been linked to an increased risk of disc degeneration and can impair the healing process of damaged discs. Quitting smoking is highly recommended for individuals with degenerative disc disease to reduce the progression of the condition.
Poor posture
Maintaining good posture is crucial for individuals with degenerative disc disease. Poor posture, such as slouching or hunching, can put unnecessary strain on the discs and exacerbate the symptoms. Practice good posture when sitting, standing, and sleeping to alleviate pressure on the spine.
Excessive weight
Carrying excess weight can put additional stress on the discs and worsen the symptoms of degenerative disc disease. Maintaining a healthy weight through a balanced diet and regular exercise can help reduce the strain on the discs and alleviate discomfort.
Stress and anxiety
Stress and anxiety can contribute to muscle tension and exacerbate the pain associated with degenerative disc disease. Practicing stress-management techniques, such as meditation, deep breathing exercises, or yoga, can help alleviate stress and reduce pain.
Certain medications
Some medications, such as corticosteroids and certain pain relievers, can have negative effects on the discs and potentially worsen the condition over time. It’s essential to consult with a healthcare professional before taking any medications and discuss the potential risks and benefits.
Repetitive motions
Repetitive motions, such as those involved in certain occupations or activities, can put excessive strain on the discs and contribute to their degeneration. It’s important to take frequent breaks and vary your movements to reduce the risk of repetitive strain injury.
Improper sleeping positions
Sleeping in an improper position can put unnecessary strain on the discs and worsen the symptoms of degenerative disc disease. It’s recommended to sleep on a firm, supportive mattress and use a pillow that keeps your neck aligned with the rest of your spine.
Conclusion:
By avoiding these activities and behaviors, individuals with degenerative disc disease can better manage their condition, reduce the risk of further degeneration, and improve their overall quality of life.
Also Read: Spongiotic Dermatitis: Causes, Symptoms, And Treatment!
FAQ’s
Factors like poor posture, excess weight, high-impact activities, smoking, and repetitive motions can worsen degenerative disc disease.
High-impact exercises like running, jumping, and contact sports are generally considered the worst for degenerative disc disease.
No, walking is a low-impact exercise that is generally safe and beneficial for those with degenerative disc disease.
Yes, it’s possible to live a normal life by making appropriate lifestyle modifications and following treatment recommendations.
Progression varies, but factors like age, injury, and excessive strain can accelerate the degeneration process.
References:
- Washington Health Care Authority (n.d) Cervical spinal fusion for degenerative disc disease Available online at: https://www.hca.wa.gov/about-hca/programs-and-initiatives/health-technology-assessment/cervical-spinal-fusion-degenerative-disc-disease
- National Library of Medicine (n.d) Lumbar Degenerative Disk Disease Available online at https://www.ncbi.nlm.nih.gov/books/NBK448134/
