Things to Avoid with Degenerative Disc Disease

19 May 2025

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As you age, the body undergoes natural changes that affect both the physical and mental aspects of your life. This may show up as the inability to remember things as well as you once did, wrinkles on your face or hair turning gray.

Some developments are more physically limiting, though, such as the painful progressive wear and tear on discs in your spine, a condition known as degenerative disc disease.

In this blog, we speak to Matthew MacAllister, M.D., a neurosurgeon at INTEGRIS Health Medical Group Spine and Neurological Surgery, to address ways to help your pain, detail lifestyle habits to avoid and changes to make that may improve your symptoms.

What is degenerative disc disease?

Most people experience wear and tear as they age – 90 percent of people have some disc deterioration by the age of 60. It only becomes degenerative disc disease if the damage causes pain. It may occur earlier in life for people who have a history of back injuries, work a job that puts strain on the back, are obese or smoke.

“Generally speaking, things that are good for the rest of your body are also good for your spine. Such as maintaining a healthy weight, staying active, eating healthy foods and avoiding tobacco products,” says MacAllister.

The word degenerative means the discs get worse over time, not that the pain gets worse over time. Vertebral discs have a limited blood supply – tissues need oxygen and nutrients to heal – which makes it harder to repair and more at risk of degeneration.

Degenerative disc disease can occur in the neck or back. The pain usually comes and goes and can radiate down your arm (if it originates from the neck) or legs (if it originates from the back). The pain may be worse when you sit or bend over to reach an object. Eventually, the wear and tear can lead to many problems such as herniated discs, scoliosis and spinal stenosis.

How intervertebral discs work

The spine contains 33 bones called vertebrae that are stacked on top of each other to support you when walking and moving. The three main spinal segments include the cervical spine (neck), the thoracic spine (middle back) and the lumbar spine (lower back).

Between each vertebra, pads of fibrocartilage called intervertebral discs act as a cushion and shock absorber so when you move, especially up and down, the bones don’t hit each other and become damaged. Not only do the discs offer support and flexibility, but they also provide space for nerves to come out to arms and legs.

The discs contain an inner, jellylike core called the nucleus pulposus surrounded by a tougher, outer layer called the annulus fibrosus. As you age, two things occur – the discs dry out and the discs become weaker due to constant compression.

A healthy vertebral disc is made up of 80 to 85 percent water. In fact, when you’re born, that’s the healthiest your discs will be because they contain the highest concentration of water. Over time, they lose their shape, size and water content. The loss of water is due to alterations to chemicals called proteoglycans, which cause water to seep out the discs because it can no longer be held at the center. As a result, they’re thinner and unable to absorb as much shock.

Discs also are more prone to wear and tear due to everyday lifestyle behaviors. When under constant pressure, the vertebrae can cause discs to weaken and are more prone to tears or cracks. Even the smallest openings can cause the nucleus pulposus to squeeze out. Since the outer layer contains nerves, any type of bulge or herniation can cause pain. Proteins from the center of the disc can also leak out and inflame the nerves.

What can make degenerative disc disease worse?

In general, anything that reduces blood flow (and therefore tissue regeneration) or bone density, along with any physical stress to the discs, should be avoided if you have degenerative disc disease.

Here are some examples:

Heavy lifting: Bending over to lift something can place pressure on the discs that are two, three or four times heavier than the object you’re lifting. In other words, lifting a 30-pound TV may not seem like much, but the force is much greater on your spine and will make the discs even weaker.

Twisting: Any movement or exercise that involves twisting can create more pressure on discs. Golf is a good example, since it involves rotating your hips and back to generate force. The back has erector spinae muscles that serve as the primary means of rotation. These muscles can become weak, which also places additional pressure on the spine.
Running/jogging: While running or jogging typically won’t cause back or neck pain, it can make existing conditions worse due to the force applied to the spine. This is especially the case for people who run with improper form, such as those who run with a longer stride. A longer stride places more of a load on discs.

Sitting for too long: Sitting down, even if it’s in a supportive chair, still places stress on discs. People who have existing disc issues usually experience pain and stiffness when sitting at an office desk or when they drive extended distances in the car.
Unsupportive chairs: Postural issues, such as slouching or favoring one side of the body, will tire out muscles in the back and neck that are needed to support discs. This tends to happen when sitting in chairs without backs.
Smoking: Nicotine, one of the most common ingredients in cigarettes, can prevent cartilage growth and cause damage to existing cells. These two factors further contribute to disc degeneration.
Sedentary lifestyle: Sitting or lying down for extended periods makes the spine – and therefore your discs – weaker. Make it a point to move every hour.
Foods that promote inflammation: Your diet is important if you have disc degeneration. In general, limit intake of sugary beverages, processed meats, saturated fat, refined grains and processed baked goods.

Things to do instead

“For people with degenerative disc disease in the lower back, building and maintaining a strong ‘core’ is important,” says MacAllister. “Incorporating some basic core exercises into your daily routine can help you avoid injury and keep your spine healthy.”

Exercise: Instead of running or lifting weights, opt for activities that have a low impact on the spine and discs. This includes walking, swimming or cycling.
Stretching: The tighter your muscles are in the back and neck, the more strain it places on vertebral discs. Gentle stretching can help alleviate this tension while also helping to improve your posture. Some forms of yoga involve twisting and rotating, so be mindful of which exercises you choose.
Stay hydrated: Simply drinking water won’t magically rehydrate the water lost from your discs, but it can help delay or slow the further erosion of discs.

Vitamins and minerals to include in your diet

The spine relies on various vitamins and minerals to help keep bones and connective tissue healthy and strong. Eating foods that contain these nutrients is a way to support your discs.

Calcium: Calcium builds and maintains bone health. Examples of food with a good source of calcium include milk, yogurt, collard greens, spinach, tofu, grapefruit juice and almond milk.
Iron: Iron helps with collagen synthesis and metabolizes vitamin D. Any type of animal protein or seafood (eggs, meat, pork, fish, shrimp) is high in iron. For vegetables, spinach, broccoli, kale and beans also contain a good source of iron.
Magnesium: The higher the intake of magnesium, the higher the bone density which is important to prevent broken bones and fractures. Whole grain breads, whole wheat pasta, brown rice and beans are high in magnesium.
Vitamin C: Vitamin C aids in the formation of collagen, which helps connective tissue maintain its strength. Oranges are the most popular form of vitamin C, but grapefruits, strawberries, spinach, tomatoes and peppers also have vitamin C.
Vitamin D: Vitamin D and calcium work in tandem for bone and spine health. Without vitamin D, your body can’t absorb calcium. Specifically, as it relates to vertebral discs, vitamin D bonds to receptors on discs to make them stronger.
Vitamin K: Vitamin K helps distribute calcium to bones to keep them strong. Green leafy vegetables, such as spinach, cabbage and kale, are high in vitamin K.