What’s Degenerative Disc Disease?
Plus: How To Know You Have it, and What PT Can Do To Help
There’s no denying that your body changes as you get older. While some of these changes are visible–such as streaks of gray in your hair–others can happen behind the scenes. One example of the latter is the degenerative changes in the spine.
We’ve come to call those changes “degenerative disc disease” (DDD), but it’s important to realize that DDD isn’t really a disease. It’s a normal part of the aging process, and experiencing this degeneration doesn’t necessarily mean you’ll experience pain or discomfort.
However, if you do start to experience symptoms, First Choice Physical Therapy is here to help. For most people, physical therapy is one of the most effective ways of managing DDD–better even than drugs or surgery. With some targeted strengthening exercises, hands-on pain management approaches, and simple postural corrections, you’ll be on your way to living a pain-free life.
An Overview of Degenerative Disc Disease
Nestled between the vertebrae of your spine are your spinal discs. These flexible discs cushion your spinal bones, preventing them from rubbing against each other and acting as shock absorbers for your spine.
As you get older, these cushions start to dry out. When you’re young, the discs are like grapes, but as we get older, they become more like raisins. In some cases, the degeneration itself might begin to cause pain, typically in either your lower back or neck. This pain is typically chronic (meaning it lasts for several months) and may tend to worsen when…
- You’ve been sitting for an extended period
- You rotate or bend your spine
- You lift an object
Degenerative disc disease can also increase the likelihood that you’ll suffer a herniated disc, which will also cause pain. Do keep in mind that a herniated disc is a separate condition from DDD, however. It occurs when the disc in your spine bulges or ruptures and irritates the nearby nerves.
The good news is that you can slow this natural aging process by staying active, keeping your core muscles strong, and practicing proper posture–all things our PTs can help you achieve!
Exercise of the Month
Bird Dog
(Core, Lower Back, Glutes)
Start on your hands and knees on a mat or table. Brace your abdominals and keep your back flat. Slowly raise one arm straight out in front of you while simultaneously raising your opposite leg back behind you until both limbs are straight and parallel with the ground. Lower them back down and repeat with your other limbs. 3 Sets, 10 Reps.
Staff Spotlight
Shaundell Fought – Spring Creek Front Office
“Helping people is truly my passion, and nothing makes me happier than knowing I’ve made someone’s day a little brighter. Here at First Choice, I love creating a positive, comfortable experience for everyone who walks through our doors—whether that means chatting with them, offering support, or simply being the listening ear they needed that day.
When I’m not at work, you can bet I’m out and about with my husband, Brian, and our son, Kaden. We’re always on the move! You’ll usually find us outdoors four-wheeling on our side-by-side, catching the latest movie, bowling a few frames, or just adventuring around the community.
I’m also blessed with a big, amazing extended family that I adore. Spending time with them is one of my greatest joys, and there’s never a dull moment when we’re all together.” – Shaundell
“She began a few years ago as a tech and moved to the office, where her people skills are always on full display. She greets everyone with a smile and knows you by name after just a couple of visits. Shuany is a hard worker and dedicated to the team. We love having her at our office!” – Shaundell’s Manager
What Can Our Physical Therapists Do to Manage DDD?
The good news about DDD is that, except for extreme cases, you will not need to undergo any surgeries or other major medical procedures to manage your condition. Physical therapy is a frontline treatment for DDD, helping to minimize the impact of the degenerative changes while offering drug-free pain management.
Here are some of the interventions we use to manage degenerative disc disease:
- Manual Therapy: Manual therapy is a set of hands-on treatments designed to reduce pain, improve mobility, and promote blood circulation. For DDD, we might utilize spinal manipulations, which involve thrusting your spine through its current range of motion, helping with immediate pain relief.
- Mobility Exercises: Improving your overall mobility through stretches and other exercises also helps reduce back pain from DDD.
- Core Strengthening: A strong core is one of the best ways to manage DDD! Your core muscles help support and stabilize your spine, helping to reduce pressure placed on your degenerative discs. We’ll set you up with a progressive program that gradually builds in intensity as you improve.
- General Exercise: A low-impact aerobic exercise program is crucial in managing DDD. Our therapists will work with you to find the exercises (such as walking or swimming) that best suit your needs and interests. We can show you how to gradually incorporate exercise so it becomes a regular habit.
- Postural Education: Sometimes, adjusting how you sit, stand, bend over, or lift heavy objects can help relieve pain from DDD. We’ll provide personalized information that speaks to your unique needs.
Sources: https://www.choosept.com/guide/physical-therapy-guide-degenerative-disk-disease, https://www.sciencedirect.com/science/article/pii/S204908012200379X, https://www.ncbi.nlm.nih.gov/books/NBK448134/
Don’t Let Degenerative Disc Disease Hold You Back!
Just because degenerative disc disease is a natural part of aging doesn’t mean you have to live with chronic or persistent back pain. Studies show that staying active will help reduce pain in the long run–it can be a little difficult to start.
Fortunately, the First Choice Physical Therapy physical therapists have your back–literally! With expert, personalized guidance, you’ll be back to your favorite activities in no time!
Get a Head Start on New Year’s Resolutions
Who said you had to wait until January to make healthy changes? While December is a busy time of year, it also offers that glorious week between Christmas and New Year’s Day when work is slow (if not non-existent). Why not use that time to consider how you might incorporate new health routines in the new year?
You could…
- Incorporate a few minutes of jogging on your walks.
- Try out a fitness class you usually can’t take because of work.
- Perfect a few new healthy recipes.
- Experiment with meditation.
The post-holiday slump is also a great time to schedule an appointment with the team at First Choice Physical Therapy. We can help you resolve any lingering pain or help you plan out a new exercise program–just in time for the new year.
Building Muscle is the Fountain of Youth
Ponce de León may have thought he could find the fountain of youth in Florida, but the First Choice Physical Therapy physical therapists know the truth: the real fountain of youth is increasing muscle mass!
As you get older, once-easy movements become challenging. You don’t stay balanced as easily. Your fall risk increases. You struggle with joint pain and a restricted range of motion. The older you get, the more of a struggle it becomes to stay independent.
While there’s no way to truly reverse aging, you can slow the process through exercise. All exercise has benefits, but strength training, in particular, is tremendously important in maintaining a high quality of life through your 70s, 80s, and beyond.
Combatting Sarcopenia with Strength Training
One of the reasons older people struggle with mobility and balance issues is sarcopenia, a decrease in muscle mass that occurs as we age. Many age-related conditions (including degenerative disc disease) have decreased muscle mass at their root.
Fortunately, you can combat sarcopenia with strength training sessions. By continually working your muscles well into old age, you retain the tissue that allows you to stay youthful, mobile, and independent.
Our PTs will help you find the strength training exercises that best suit your needs. You have several options, including:
- Bodyweight exercises (like planks or lunges)
- Using resistance bands
- Using weight machines
- Lifting free weights like dumbbells or barbells
Call First Choice Physical Therapy today to learn more about getting started with strength training!
Sources: https://www.nia.nih.gov/news/how-can-strength-training-build-healthier-bodies-we-age
Creamy Tuscan Chicken
- 2 tablespoons olive oil
- 4 boneless, skinless chicken breasts (or thighs)
- Salt and pepper to taste
- 3 cloves garlic, minced
- 1 cup cherry tomatoes (halved)
- 2 cups baby spinach
- ½ cup sun-dried tomatoes (optional but flavorful)
- 1 cup heavy cream
- ½ cup chicken broth
- ½ cup grated Parmesan cheese
- 1 teaspoon Italian seasoning (or mix of basil, oregano, thyme)
- Sear the chicken: Heat olive oil in a large skillet over medium heat. Season chicken with salt and pepper, then cook for about 5–6 minutes per side until golden brown and cooked through. Remove and set aside.
- Make the sauce: In the same pan, add garlic and cook for 30 seconds. Add cherry tomatoes and sun-dried tomatoes. Cook until tomatoes start to soften.
- Add cream and broth: Pour in heavy cream and chicken broth. Stir in Parmesan and Italian seasoning. Simmer 3–4 minutes until thickened slightly.
- Combine: Add spinach and stir until wilted. Return chicken to the pan, spooning sauce over top. Simmer another 3 minutes to meld flavors.
- Serve: Serve hot over mashed potatoes, rice, or pasta.
