Degenerative Disc Disease- Risk Factors and Prevention
Degenerative Disc Disease- Risk Factors and Prevention
Although aging is the most common risk factor for degenerative disc disease, many other factors are also involved:
- Physical Inactivity: A sedentary lifestyle leads to weakening of the muscles that provide stability to the spine
- Poor Posture: Sitting or standing improperly strains spinal structures. Sitting a lot, particularly leaning forward with the back curved, increases mechanical stress on the spine and accelerates disc degeneration.
- Injuries: Trauma from accidents, falls and competitive sports accelerate degeneration.
- Inappropriate exercises such as high impact weightlifting and full sit-ups
- Occupations that involve repetitive strains: Jobs that involve heavy lifting, twisting or repetitive bending and mechanical stresses can contribute.
- Smoking: It has been shown to impair disc health by reducing blood supply and nutrient delivery to the discs.
- Obesity: Excess weight places additional stress on spinal discs
- Genetics: A family history of a congenital condition such as shortened pedicles and spondylolysis, transitional vertebrae, scoliosis and genes that affect disc structure and inflammation have been shown to play a role.
How Discs and Spinal Joints Degenerate
A vertebral unit includes two bones (vertebrae), a disc in between them, its associated facet joints in the back, and ligaments that hold them together. Once vertebral bones and ligaments lose their shape and function, the appearance of your spine changes and deforms.
- Discs cushion your spine by absorbing the impact of movement and gravity.
- Facet joints protect the disc from excessive twisting and provide support, guidance, and stabilization during spine movements.
- Disc tears are present in 40% of people under 30 years of age and in in 90% of people over 50
- Following significant trauma or injuries, arthritis accelerates in injured joints more quickly—often within months.
- Certain types of spine diseases run in families. You may be born with a defect in the spine (congenital) which begins to show degenerative changes at an earlier age.
When the spine degenerates, discs lose their ability to absorb shock and distribute spinal loads effectively. Ligaments that stabilize the spine may become shortened and scarred due to repeated injury and inflammation.
For many years it has been thought that the facet joints degenerate secondarily to disc degeneration. However, detailed analysis of MRI findings published in the journal Biotechnology in April 2025 has shown that these structures undergo independent degenerative processes, especially early on.
When to Seek Chiropractic Care
There are many benefits in seeking yearly preventive chiropractic care for your spine. Make a spine/joint examination at My Toronto Chiropractic clinic if you are experiencing any of the following:
- Persistent back or neck pain that worsens over time
- Stiffness or decreased flexibility in your spine
- Radiating pain, numbness, or tingling in the arms or legs
- Muscle weakness or spasms
- Difficulty standing or walking for long periods
- Loss of height or noticeable changes in posture
How to Prevent Degenerative Disc Disease:
- Remain active and keep the spine mobile
- Regular yearly chiropractic spinal checkups and spinal manipulation as needed
- Practicing good posture
- Keep your core and back muscles in good shape regarding strength and endurance
- If you wear custom foot orthotics, wear them in as many shoes as possible for consistency, as the forces at your feet affect the spine
- Maintain a healthy weight
- Practice proper ergonomics
- Avoid or quit smoking
- Stay well hydrated
- Reduce your alcohol consumption
- Invest in a good-quality supportive mattress.
- Change positions frequently throughout the day, especially if you spend a lot of time sitting.
- Use correct lifting techniques and avoid lifting overly heavy and awkward objects by yourself, even if you are strong.
