How can I prevent degenerative disc disease from getting worse? This common concern for those experiencing disc deterioration can be managed through a variety of lifestyle adjustments. Embracing a routine that includes regular exercise, proper body mechanics, and a balanced diet can play a significant role in slowing the progression of the condition. Additionally, avoiding smoking and maintaining a healthy weight are crucial steps in supporting spine health. By implementing these strategies, you can better manage and potentially prevent degenerative disc disease.
You may be able to prevent degenerative disc disease from getting worse by implementing a few lifestyle adjustments.
Degenerative disc disease (DDD) is mostly an age-related process, so it can’t be prevented entirely. DDD develops as the shock-absorbing cushion, known as the disc, located between adjacent spinal vertebrae (spinal bones) deteriorates. DDD is usually the first event in a cascade of changes that may lead to arthritis and possible complications such as spinal stenosis.
This article discusses how to prevent degenerative disc disease from progressing. It explains the latest scientific research and provides tips for preserving spine health and slowing the progression of DDD.
Live an Active Life and Include Exercise
Ask any spine specialist about the one thing you can do to slow the progression of degenerating discs and they’ll likely tell you to move your body. Basically, this translates to mobility work which takes your joints through a full range of motion and doing so on a regular basis.
Strength training and lifting are important for preserving the spine, especially back and core (abdominal) muscles. Stretching is valuable but a focus on mobility, including regular aerobic activity and walking, is a priority in preventing DDD.
Biking and swimming are great options for aerobic exercise. They both use more core muscles than walking which helps engage the muscles used to stabilize the spinal column.
Strength Work
There are a number of activities that help to build strength. They include body-weight back exercises that you can do without any extra equipment because they use your own body forces.
Other options include exercise with resistance bands, and weight training and lifting.
Walk
If walking doesn’t give you pain, try to include it in your regular program. Walking is pretty easy on the joints overall, but it still helps increase circulation and muscle endurance, and it’s good for your heart.
The American Council on Exercise recommends taking a 30-minute walk (or other aerobic activity) about five times per week as a way of generally supporting your health.
But if walking does result in pain, working out in water may provide an alternative. As degenerative changes progress, joint movement may at some point become “bone on bone,” which means the disc and its shock-absorbing capacity have eroded away. In this case, land-based exercise may increase your pain.
Working out in water is great because it takes much of the load out of the equation. Most communities offer water exercise classes at a variety of levels of difficulty.
Employ Proper Body Mechanics
No discussion on exercise is complete without a discussion about body mechanics, also known as biomechanics, which refers to the way we carry ourselves when we move our bodies.
Employing proper body mechanics while moving is essential towards overall joint health. Movement in a compromised position or utilizing poor form increases strain on joints and surrounding musculature which puts you at increased risk for developing degenerative changes, especially if done on a repetitive basis.
Minding your mechanics is also an excellent way to establish a balance between the muscle groups that are designed to move those joints. Muscle balance is one of several key contributors to disc and spine wellness. It helps reduce or avoid undue pressure on joints.
A lack of muscle balance throughout the body generally translates to increased joint wear and tear, which is the main precursor to arthritic, degenerative changes that take place in the spine due to age.
Some strategies for employing proper body mechanics in daily life include:
- Engaging your gluteal, hamstrings, and quadriceps muscles instead of your lower back when doing common movements such as bending over in daily tasks like cleaning, gardening, and moving objects.
- Practicing pilates and/or yoga, which effectively trains the body and mind connection to move through a full range of motion while actively engaging the crucial stability muscles which protect your joints and spine.
- Maintaining proper ergonomics while sitting and standing throughout the day will help activate the muscles which stabilize the spine. This is especially important as more people work in the home environment.
Stop Smoking
It’s well known that smoking is associated with numerous health problems and disc degeneration is among them.
Studies show that smoking tobacco affects discs in more than one way, as well as in more than one area. For example, a 2015 study published in the journal PLoS found at least two mechanisms by which smoking might damage discs.
Not only does smoking decrease rebuilding activity that takes place at the edges of the disc, but it also constricts blood vessels, which deliver nutrients to the disc.
The smoking habit may also make your back pain worse. In general, it’s believed that smoking increases pain perception, though this is still being studied. For example, a 2016 study found that male smokers who underwent major surgery required more pain relievers post-operatively than non-smokers.
Get to and Maintain Your Ideal Weight
If you’re not at your ideal weight, consider getting there. For most of us, this is easier said than done. But carrying less weight on your body means less pressure is being placed on your joints and discs.
A large study published in the Global Spine Journal found that being overweight or obese increased the risk of lumbar disc herniation.
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Original article published on verywellhealth.com
