10 Effective Strategies to Reduce Risk of Degenerative Disc Disease

Degenerative disc disease (DDD) refers to degenerative changes observed in a spinal disc. Spinal discs are flexible structures located between two vertebrae that act as shock absorbers and help the spine pivot, bend, and accommodate different functional needs. However, discs lose hydration and height over time, making them stiffer. This is a typical pattern of ageing, but for some people, it can cause discomfort in the lumbar spine or cervical spine.

Lifestyle changes cannot stop degenerative disc disease. However, there are evidence-informed tips that can aid overall spine health, preserve range of motion, and reduce pain over time. This article provides general considerations to support spinal health and reduce strain on intervertebral discs.

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Why Do Discs Degenerate?

To understand how prevention efforts work, it helps to understand what influences disc health in the first place. Intervertebral discs lack a direct blood supply. When the spine compresses and decompresses through everyday activity, nutrients move in and out of the discs. If we are not moving much, or if the muscles around them are weak, this process becomes less effective.

Common factors associated with intervertebral disc degeneration include:

• Age-related disc dehydration
• Genetics
• Repetitive heavy lifting or manual labour
• Constant sitting or static postures
• Smoking (reduces blood flow to spinal structures)
• Prior injuries that impact how the lumbar spine distributes load

These factors don’t always cause pain, but they help explain how lifestyle choices can influence long-term spinal health.

Disc degeneration also does not always correlate with symptom severity. Often, people present with documented degenerative disc changes on imaging scans without even knowing it. Others experience neck pain, lower back pain, stiffness, and intermittent nerve-related numbness or muscle weakness. These symptoms are typically suggestive of how disc changes interact with surrounding spinal nerves, muscles, and joints, rather than one isolated issue.

Here are 10 effective strategies to help reduce degenerative disc disease risk and support spine health over time.

1. Maintain Good Posture and Alignment

Good posture distributes load evenly across the spine. If your posture is consistently poor or slouched for long periods, certain spinal discs may be subjected to more stress than they were meant to withstand. Over time, this concentrated pressure can give rise to discomfort or muscle tension.

Helpful tips to maintain proper posture include:

• Making screens and reading materials eye level
• Using chairs that support the lower back curve
• Ensuring appropriate workstation height to avoid hunched shoulders
• Taking short breaks with movement throughout the day to avoid long periods in one posture
• Using footstools or cushions when needed for alignment

Switching between sitting and standing, even for a few minutes, can take pressure off spinal structures and support proper alignment. This keeps the spine flexible and helps maintain normal function.

2. Strengthen Supporting Musculature

A network of muscles provides stability, especially the spinal, abdominal, diaphragmatic, and hip muscles. If these areas have strength and stability, they can absorb forces that the intervertebral discs would otherwise bear. As a result, building muscle strength is a key part of long-term disc support.

Exercises to strengthen these muscles include:

• Controlled core-strengthening exercises
• Hip and gluteal exercises
• Back extensor strengthening workouts
• Low-impact resistance training
• Movements that promote trunk stability

Strength training does not stop disc degeneration. However, it can minimise strain on the intervertebral discs and support pain relief, helping the spine accommodate load during daily activities.

3. Stay Active Through Low-Impact Exercises

Movement promotes spinal mobility and flexibility and supports the discs' everyday access to nutrients. Low-impact exercises help build muscles without excess stress on the spine.

Common low-impact exercises include:

• Walking
• Swimming
• Cycling
• Pilates or core control exercises
• Gentle yoga
• Water-based resistance classes

These activities help promote circulation and reduce stiffness from prolonged inactivity.

4. Maintain Safe Lifting Techniques

Heavy lifting or poor lifting techniques add stress to the lumbar spine. Proper body mechanics can help distribute load appropriately without overstressing the discs.

Helpful lifting tips include:

• Holding objects close to your body
• Bending at the hips and knees
• Avoiding twisting while lifting
• Relying on leg strength rather than the lower back
• Planning movements before you pick up heavy objects

Those who perform repetitive motions at work may benefit from employer-provided programs focused on safe lifting and ergonomics.

5. Maintain a Healthy Weight

Excess body weight can stress the lumbar spine. Extra weight around the abdomen can also shift posture forward, increasing load through the lower back, and may contribute to nerve irritation or discomfort in some people.

Maintaining a healthy weight involves balanced nutrition and regular activity. This helps reduce stress on spinal structures, supports mobility, and lowers strain during walking, standing, or lifting.

Maintaining a healthy weight also supports other areas, including inflammation levels and overall musculoskeletal health.

6. Support a Healthy Inflammatory Response

While disc degeneration is primarily structural, inflammation in nearby tissues can complicate matters and contribute to pain. Some lifestyle changes that may help reduce inflammation include:

• Eating whole foods
• Limiting highly processed foods
• Increasing fibre intake from vegetables, fruit, legumes, and whole grains
• Consuming omega-3-rich foods, including fish and nuts
• Reducing smoking and excessive alcohol intake
• Building good sleep habits

7. Reduce Long Periods of Inactivity

Intervertebral discs rely on movement. Long periods of immobility can promote stiffness. If your work involves sitting at a desk all day, regular stretching breaks or short walks can help relieve pressure.

General recommendations include:

• Changing positions every 30 to 60 minutes
• Doing gentle back or hip stretches
• Setting an alarm for movement breaks
• Alternating between sitting and standing when possible

8. Consider Ergonomic Adjustments

Everyday spaces influence spinal alignment. Your workstation, car seat, mattress, and sofa all contribute to posture and disc loading. Small adjustments can support cervical and lumbar spine health while reducing strain.

Examples include:

• Positioning monitors at eye level and at a comfortable distance
• Using ergonomic chairs that support the natural spine curve
• Adjusting car seats to avoid leaning forward
• Choosing sleep postures that maintain spinal alignment. Sleeping on your back is often helpful for many people, but side-sleeping with good pillow support can also work well.
• Using pillows to support the curve of the neck if you are side-sleeping

9. Understand the Symptoms of Degenerative Disc Disease

Degenerative disc disease is usually diagnosed through clinical evaluation and imaging when symptoms are acute or persistent. Symptoms help professionals understand the state of the discs, surrounding joints, and spinal nerves.

Common symptoms include:

• Localised neck or back pain
• Muscle weakness or fatigue
• Numbness or tingling
• Radiating pain into the arm or leg
• Stiffness after prolonged sitting
• Pain that worsens with bending or lifting

10. Long-Term Evaluation and Spinal Wellness

Spinal health is shaped by muscle and joint use, biomechanics, and lifestyle factors. Things change over time, and tracking your health helps you see how daily habits influence comfort and movement.

An integrated approach can be complemented by broader health assessments to provide a clearer picture of overall health. The Everlab program goes beyond simple testing and clinical review to help you understand how your results relate to physical performance, inflammation markers, and other musculoskeletal considerations. These assessments don’t diagnose disc disease on their own, but they can support ongoing monitoring and personalised guidance with your clinician.

In addition, you can track results over time, making it easier to identify connections between lifestyle changes and spinal wellness.

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Treatment Options for Degenerative Disc Disease

If preventative strategies don’t reduce pain significantly, and you experience ongoing moderate to severe pain, a healthcare provider may suggest non-surgical options. The extent of injury or symptoms may warrant more structured treatment.

Non-surgical options include:

• Physical therapy (PT): To regain range of motion and muscle strength.
• Medications: Such as anti-inflammatories, muscle relaxants, or nerve pain medications to reduce inflammation and pain.
• Spinal injections: Such as epidural steroid injections or facet joint injections to reduce nerve irritation and pain.
• Radiofrequency ablation (RFA): To reduce pain signalling from nearby nerves.

In situations where there is extensive damage, or non-surgical treatments fail to reduce pain after several weeks, surgery may be recommended. Recovery time varies depending on the person and the type of intervention.

Conclusion

Degenerative disc disease does not have a singular cause. While no single lifestyle change can stop disc degeneration, a combination of habits can help support long-term spinal function. Good posture, frequent movement, maintaining a healthy weight, and reducing strain on spinal discs over time are the cornerstones of reducing DDD risk and supporting lasting spine health.

Sources

1. Spinal disc problems, Australian Government
2. Things to Avoid with Degenerative Disc Disease, Eclipse Health and Osteopathy

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