Living with degenerative disc disease doesn’t have to mean constant discomfort. This condition affects the cushioning discs that sit between your spinal bones, leading to stiffness, inflammation, and nerve irritation. In fact, back pain caused by degenerative disc disease is one of the most common reasons adults visit a spine specialist each year.
At The Physicians Spine & Rehabilitation Specialists, we provide advanced, non-surgical care for spinal pain across Atlanta, Sandy Springs, Stockbridge, Marietta, Calhoun, Rome, and Duluth, Georgia. Our team of interventional pain physicians offers evidence-based degenerative disc disease treatments, including epidural steroid injections, nerve blocks, and minimally invasive spine procedures. These therapies are designed to relieve pain, restore movement, and help you return to your daily activities.
If you’re wondering what to do for lower back pain or how to manage chronic disc degeneration better, here are five simple but powerful lifestyle changes that can make a lasting difference.
1. Keep Moving: The Role of Regular Exercise in Managing Pain
Regular exercise is one of the most effective ways to reduce back pain from degenerative disc disease. Gentle movement increases blood flow to spinal structures, delivers oxygen and nutrients to damaged discs, and strengthens the muscles that support your back. Strong core and spinal muscles reduce pressure on the discs, preventing further degeneration.
Low-impact activities such as walking, swimming, and yoga are particularly beneficial. These exercises build flexibility and stability without putting excess strain on the spine. If you experience flare-ups, start slowly; five to ten minutes a day can make a difference, and gradually increase your activity level as tolerated.
A degenerative disc disease specialist near you can recommend an exercise program tailored to your symptoms and fitness level. In some cases, structured physical therapy can improve posture and mobility while teaching safe movement patterns to prevent injury.
Pro Tip: Avoid high-impact activities like running or heavy lifting during pain flare-ups. Instead, focus on controlled movements and stretching exercises that support spinal alignment and relieve stiffness.
2. Maintain a Healthy Weight to Reduce Pressure on the Spine
Carrying excess body weight, especially around the abdomen, adds stress to the lower back. Over time, this pressure accelerates disc wear and contributes to chronic pain. Maintaining a healthy weight reduces the load on your lumbar spine, helps stabilize your posture, and decreases inflammation in the surrounding joints and tissues.
For those managing back pain from degenerative disc disease, even modest weight loss can yield significant improvement. Focus on gradual, sustainable changes rather than rapid dieting. A balanced approach that combines portion control, regular activity, and nutritious meals will promote long-term results.
At The Physicians Spine & Rehabilitation Specialists, our providers emphasize comprehensive pain management, which means we address the underlying factors, such as inflammation, mobility limitations, and excess strain, that contribute to pain. By combining medical interventions with weight management guidance, patients often achieve better, longer-lasting relief.
3. Practice Good Posture in Every Movement
Proper posture is one of the simplest yet most overlooked ways to protect your spine. Slouching, hunching over a screen, or sitting for long hours increases tension in the back muscles and compresses spinal discs. Over time, this worsens the pain and stiffness associated with degenerative disc disease.
To maintain correct posture:
- Keep your shoulders relaxed but not rounded.
- Sit with both feet flat on the floor, knees at hip level.
- Adjust your workspace ergonomically; your monitor should be at eye level, and your chair should provide lower back support.
When lifting, bend your knees rather than your waist, and hold objects close to your body to reduce spinal strain.
If poor posture has already contributed to discomfort, interventional pain treatments such as facet joint injections or nerve blocks can help reduce inflammation and restore normal motion. These procedures, performed under image guidance, are offered at all our Georgia locations to relieve persistent pain and allow you to move more freely.
Tip: Set hourly reminders to stretch or walk around if you sit for long periods. These micro-movements promote circulation and prevent stiffness.
4. Nourish Your Spine with a Balanced Diet
Your spine’s health is closely tied to your nutrition. The discs between your vertebrae depend on proper hydration and nutrient intake to maintain flexibility and function. Over time, dehydration or poor diet can make discs more brittle, worsening back pain from degenerative disc disease.
Include foods rich in:
- Omega-3 fatty acids (from salmon, flaxseed, and walnuts) can help reduce inflammation.
- Vitamin D and calcium to strengthen bones and support disc integrity.
- Lean proteins to repair muscle and connective tissue.
- Antioxidant-rich fruits and vegetables to combat cellular damage.
Limiting processed foods, sugary snacks, and trans fats can also reduce systemic inflammation that may aggravate spinal pain. Staying hydrated is equally important; water helps keep the discs pliable and reduces stiffness.
At our clinic, we often complement these lifestyle changes with targeted pain management procedures, such as epidural steroid injections, which reduce inflammation and improve mobility, helping patients stay active and maintain their healthy habits.
5. Manage Stress to Alleviate Muscle Tension and Pain
Chronic stress can worsen back pain by tightening muscles, restricting blood flow, and triggering inflammatory responses. For people with degenerative disc disease, emotional stress often translates into increased physical discomfort.
Relaxation techniques such as deep breathing, mindfulness meditation, or gentle stretching can help release tension and promote circulation. Even simple changes, like taking short breaks, walking outdoors, or practicing yoga, can lower stress hormones and improve mood.
Patients who combine stress management with interventional treatments like nerve blocks or spinal cord stimulation often report faster recovery and better pain control. These therapies interrupt pain signals to the brain, allowing the body to relax and heal naturally.
If stress or anxiety is making your symptoms worse, our specialists can create a personalized treatment plan that integrates both physical and emotional wellness approaches.
Living Strong with a Healthier Spine
Degenerative disc disease may be a lifelong condition, but with the right lifestyle changes and professional guidance, lasting relief is possible. At The Physicians Spine & Rehabilitation Specialists, we are dedicated to helping patients regain comfort and confidence through personalized, non-surgical spine care. Whether you need advanced degenerative disc disease treatment, pain-relieving injections, or expert guidance on what to do for lower back pain, our team is here to help you move without limits.
Take the next step toward lasting relief. Schedule your consultation today by calling (770) 679-7000 or book an appointment and discover how we can help you live pain-free again.
Frequently Asked Questions
What is degenerative disc disease?
It’s the natural breakdown of spinal discs that cushion your vertebrae, which can lead to stiffness, pain, and nerve irritation.
Can exercise help degenerative disc disease?
Yes. Gentle exercises like walking, swimming, and stretching strengthen muscles and reduce pain.
What causes degenerative disc disease?
Aging, genetics, injury, smoking, and obesity are common risk factors.
Is degenerative disc disease curable?
It’s not curable, but it is highly manageable through non-surgical treatments and lifestyle adjustments.
When should I see a specialist?
If pain interferes with daily life or doesn’t improve with rest and exercise, schedule an appointment for evaluation.
