What Is Disc Degeneration – and What Can You Actually Do About It?

Let’s talk about something that’s really common but not always well understood: disc degeneration. It might sound a bit scary (and a little medical-jargony), but it's something many of us will deal with as we get older—and it's not all doom and gloom!

If your back has been stiff or achy lately, especially in the morning or after sitting too long, this might be part of what’s going on.

But here’s the good news: there’s a lot you can do to stay mobile, manage pain, and keep doing the things you love—especially with the help of a physiotherapist.

🧠 First Things First: What Is Disc Degeneration?

Between the bones in your spine (called vertebrae), you’ve got squishy, jelly-like discs. These act like cushions or shock absorbers, helping your back move smoothly when you twist, bend, or lift.

As we get older, those discs can start to lose water and wear down, becoming thinner and less flexible. That’s what we call disc degeneration. It’s totally normal with age—but it can lead to:

• Back or neck pain

• Stiffness

• Occasional tingling or weakness (if a disc presses on a nearby nerve)

  
  

🤔 Why Does It Happen?

There are a few reasons discs break down over time:

• Aging – It’s just part of the deal with getting older

• Genetics – If your parents had back problems, you might too

• Lifestyle habits – Smoking, sitting too much, or not staying active can speed things up

• Injuries or overuse – Accidents or repetitive strain can damage discs earlier

  
  

💡 So What Can You Do About It?

Let’s break this into two parts:

👩‍⚕️ 1. How a Physiotherapist Can Help You

Physiotherapists are movement specialists—and they’re seriously helpful when it comes to back problems like disc degeneration.

Here’s how they can support you:

✅ Assess what’s really going on with your spine and movement

✅ Create a custom exercise plan to strengthen your core and support your back

✅ Use hands-on techniques to loosen tight joints or muscles

✅ Teach you how to move smarter—so everyday tasks don’t make things worse

✅ Help you stay active without increasing your pain

Working with a physio can be the difference between struggling through each day… and confidently moving without pain.

🏠 2. What You Can Do at Home (Yes, You’ve Got This!)

Even small changes can make a big difference. Here are some tips you can start today:

🏃 Keep Moving

Don’t lie around too much. Try walking, swimming, or gentle cycling to keep your spine mobile.

🧘 Stretch Often

Focus on your hamstrings, hips, and lower back. Not sure where to start? A physio can show you exactly what’s right for your body.

🪑 Improve Your Posture

Use a chair that supports your lower back, and don’t sit still too long—get up every 30–45 minutes to move around.

❄️ Use Heat or Ice

A warm pack can relax tight muscles. Cold packs work best after activity if there’s swelling or sharp pain.

💧 Stay Hydrated

Discs need water to stay healthy, so keep sipping throughout the day.

⚖️ Watch Your Weight

Extra weight means extra stress on your spine. Small lifestyle changes can make a big impact.

🧍‍♀️ Lift Properly

Bend your knees, not your back. Keep the item close to your body, and never twist while lifting.

🙌 The Bottom Line

Disc degeneration might be part of getting older, but you’re not powerless. With the help of a physiotherapist and a few smart daily habits, you can manage symptoms, improve strength, and feel so much better in your body.

The earlier you get support, the more options you’ll have—so don’t wait until the pain gets unbearable.

📞 Need Help? Reach Out!

If you’ve been dealing with back pain or stiffness, it might be time to chat with a physiotherapist. You deserve to feel strong, confident, and pain-free—let’s get you moving again!

🧾 References (because we like to back things up!)

Adams, M.A. & Roughley, P.J., 2006. What is intervertebral disc degeneration, and what causes it? Spine, 31(18), pp.2151–2161.

Battié, M.C., Videman, T. & Parent, E., 2004. Lumbar disc degeneration: epidemiology and genetics. The Journal of Bone and Joint Surgery. American Volume, 86(2), pp.398–406.

Roberts, S. et al., 2006. Histology and pathology of the human intervertebral disc. The Journal of Bone and Joint Surgery. American Volume, 88(suppl_2), pp.10–14.