Ever wonder why others remain active and pain-free well into their later years, while others are plagued by chronic back or neck pain? Much of the explanation is in the health of the spinal discs—the soft, cushy pads between your vertebrae that are responsible for shock absorption and maintaining the flexibility of your spine.
What Is Degenerative Disc Disease (DDD)?
Even though it may sound like one, degenerative disc disease isn’t a disease. It’s an aging process. These spinal discs lose their water content and flexibility over time. When that occurs, they’re less able to cushion your movement, and stiffness, pain, or even nerve-related problems such as tingling or pain that shoots down into the arms or legs may be the results.
The silver lining? Though aging is inevitable, there’s plenty you can do to retard disc degeneration and protect your spine’s long-term well-being.
What Causes It?
Age is the largest contributor. As we age, our discs simply dry out and lose elasticity. But habits, genetics, and occupations can accelerate the process. If you have a family history of back problems or your job entails frequent lifting, prolonged sitting or standing, or repetitive tasks, you might be at higher risk for developing symptoms. Poor posture, smoking, being overweight, or prior back trauma can also put you at risk.
Common Symptoms to Look Out For
DDD symptoms differ. You may experience dull or sharp pain in your lower back or neck, particularly when lifting, bending, or sitting. Stiffness after a prolonged period of being static is also usual. You can get weakness, numbness, or tingling in your arms and legs, depending on more serious cases where a nerve might be involved.
If your pain persists or gets worse with time, it is always wise to seek a healthcare professional for an examination and diagnosis.
Protecting Your Spine
Prevention can also begin with easy lifestyle adjustments:
- Be Active: Low-impact exercise daily keeps your spine strong and healthy. Walking, swimming, biking, and yoga are all great choices. These exercises enhance circulation, assist core muscles, and relieve stress on the spine.
- Develop Strength: Strength training, particularly as you get older, is essential to back support. Planks, bridges, and water aerobics can develop core stability without straining your joints.
- Monitor Your Weight: Excess weight adds stress to your spine, so a healthy weight can go a long way toward lowering your chances of back problems.
- Eat Well and Stay Hydrated: No food will “cure” DDD, but a healthy diet that is balanced and high in calcium, vitamin D, and antioxidants will help promote bone and disc health. Dehydration is also a concern because spinal discs need water to remain flexible.
- Quit Smoking: Smoking constricts blood flow, limiting the nutrients your discs receive. It also heightens your pain sensitivity and slows down healing.
Mind Your Posture and Movement
Body mechanics and good posture are essential, whether working at your desk or grocery shopping. Instead of using your back, use your legs to lift, avoid twisting, and attempt to keep your spine straight. Ensure your workstation is supportive of your posture: use ergonomic chairs, position your screen at eye level, and frequently take breaks to stand, stretch, and change positions.
Exercises such as Pilates and yoga can also assist in conditioning your body to move effectively and protect your spine during your day.
What to Do If You Have Symptoms
Should you begin to feel long-standing or worsening back pain, physical therapy is usually the first course of action suggested. A professional therapist may assist in strengthening stabilizing muscles, increasing flexibility, and easing pressure on your discs. For more intense pain, physicians can suggest medication, anti-inflammatory injections, or, in rare instances, surgery like spinal fusion or disc replacement.
When to Seek Immediate Help
Though back pain is frequent, there are symptoms that you should seek immediate medical care for. Contact your physician if you have:
- Sudden or sharp pain following an injury
- Loss of bladder or bowel control
- Weakness or numbness in the limbs
- Unintended weight loss
- Pain that won’t get better with rest or gets worse over time
Caring for your spine isn’t necessarily complicated. By establishing healthy habits—such as staying active, eating well, using good posture, and not smoking—you can keep your discs healthy and feel more comfortable and mobile as you get older. It’s never too early (and it’s never too late) to invest in your spine.
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