Things to Avoid with Degenerative Disc Disease is a condition that affects the intervertebral discs of the spine, leading to pain, reduced mobility, and a lower quality of life. Although “degenerative” sounds progressive and inevitable, the term doesn’t necessarily mean your condition will worsen over time. In fact, lifestyle choices play a significant role in slowing or exacerbating the disease.
Understanding what to avoid is as important as knowing what to do. This blog outlines the top habits, movements, and environmental factors that individuals with DDD should steer clear of to manage symptoms and maintain spinal health.
What Is Degenerative Disc Disease?
Things to Avoid with Degenerative Disc Disease refers to the wear and tear of spinal discs, which act as cushions between your vertebrae. As discs lose hydration and elasticity over time, they may:
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Flatten or shrink
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Develop tears
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Cause inflammation or nerve compression
Symptoms include:
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Chronic or episodic back pain (commonly lower back or neck)
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Pain radiating to limbs
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Tingling, numbness, or weakness
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Worsening pain with bending, lifting, or twisting
Top 10 Things to Avoid with Degenerative Disc Disease
High-Impact Activities (Running, Jumping)
Repeated jarring activities increase stress on already compromised discs. Avoid:
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Jogging on hard surfaces
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Jumping sports (basketball, gymnastics)
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CrossFit without proper back support
What to do instead: Opt for low-impact exercises like swimming, walking, and stationary biking, which improve circulation and strengthen without excessive strain.
Prolonged Sitting or Poor Posture
Long periods of sitting, especially with bad posture, increase pressure on lumbar discs. Most office chairs don’t support the natural curve of the spine.
Avoid:
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Slouching or leaning forward at a desk
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Sitting in soft, non-supportive chairs
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Long car or flight rides without breaks
What to do: Use an ergonomic chair with lumbar support, or add a cushion. Take breaks every 30–60 minutes to stretch or walk.
Heavy Lifting with Poor Form
Lifting heavy objects incorrectly is a leading trigger for disc damage.
Don’t:
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Bend from the waist
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Twist while lifting
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Hold weight away from the body
Instead:
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Bend at the knees
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Keep the object close to your chest
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Ask for help when needed
Use back braces only when prescribed — overuse can weaken your core.
Smoking
Nicotine reduces blood flow to spinal discs, hindering their ability to repair and maintain hydration.
Smoking:
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Accelerates disc degeneration
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Increases inflammation
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Delays healing after surgery
Solution: Seek smoking cessation programs. Quitting can slow the progression of DDD and improve overall health.
Ignoring Core Strengthening
A weak core puts extra pressure on your spine and discs. But many people avoid exercise altogether due to fear of pain.
Avoiding exercise leads to:
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Muscle atrophy
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Reduced flexibility
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Higher risk of injury
What to do: Focus on safe core-strengthening exercises like:
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Pelvic tilts
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Bridges
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Bird dogs
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Planks (modified)
Always consult a physical therapist before beginning a routine.
Wearing the Wrong Shoes
High heels and non-supportive shoes alter your posture and spinal alignment, increasing pressure on spinal discs.
Avoid:
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High heels
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Flip-flops
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Worn-out sneakers
What to wear: Supportive, cushioned footwear with proper arch support. Orthotic inserts can help distribute weight evenly.
Excess Body Weight
Excessive weight, especially around the abdomen, increases lumbar spine pressure and speeds up disc degeneration.
Risk areas:
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Increased strain on lower back discs
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Higher inflammation levels
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Slower recovery post-injury
Recommendation: Aim for a balanced diet, low in sugar and high in anti-inflammatory foods. A gradual weight loss goal of 1–2 pounds per week is ideal.
Over-the-Counter Pain Reliever Overuse
While NSAIDs like ibuprofen can relieve pain, long-term use has side effects, such as:
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Gastrointestinal issues
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Kidney damage
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Masking of worsening conditions
Instead: Use pain relievers only as needed. Consider alternatives like:
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Physical therapy
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Heat/cold therapy
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Mind-body techniques (e.g., mindfulness, meditation)
Talk to a doctor about safe long-term options.
Sleeping on an Unsupportive Mattress
Poor sleep posture can worsen DDD pain and inflammation.
Avoid:
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Very soft mattresses
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Sleeping on your stomach
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Old mattresses (>7 years)
Ideal sleep setup:
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Medium-firm mattress
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Pillow between knees (side sleepers)
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Pillow under knees (back sleepers)
Consider trying out mattresses designed for spinal support.
Delaying Medical Care
Ignoring or self-treating symptoms without medical evaluation can result in complications, such as:
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Nerve damage
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Chronic pain
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Reduced mobility
Seek care if you experience:
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Weakness in arms or legs
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Loss of bladder/bowel control
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Numbness or tingling
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Persistent or worsening pain
Treatment options include physical therapy, medication, spinal injections, or surgery (in severe cases).
Lifestyle Tips to Improve DDD Management
While knowing what to avoid is crucial, positive habits make a big difference too:
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Hydration: Keeps discs supple and flexible
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Stretching: Improves mobility and reduces stiffness
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Regular movement: Even short walks every day prevent muscle weakness
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Anti-inflammatory diet: Include omega-3s, leafy greens, and whole grains
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Mindfulness: Helps manage pain perception and mental health
When to See a Specialist
DDD symptoms that persist or worsen despite conservative management warrant a consultation with a:
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Orthopedic spine specialist
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Neurologist
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Pain management specialist
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Physiatrist (physical medicine and rehab doctor)
They may recommend:
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MRI imaging
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Physical therapy programs
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Corticosteroid injections
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Minimally invasive procedures
Final Thoughts
Things to Avoid with Degenerative Disc Disease doesn’t have to define your life. By avoiding certain activities, movements, and habits, you can preserve disc function, reduce pain, and maintain your quality of life.
Every spine is different. What aggravates one person’s symptoms may not affect another. The key is listening to your body, avoiding known triggers, and maintaining a healthy lifestyle under medical guidance.