Things To Avoid With Degenerative Disc Disease

Learn the top things to avoid with degenerative disc disease (DDD) and how to protect your spine through smart movement, nutrition, and lifestyle habits. Discover expert advice from The Spine Pro’s Dr. Hooman Melamed in Beverly Hills, CA.

Understanding Degenerative Disc Disease and Its Impact on Daily Life

Spinal discs make bending, twisting, and lifting possible. Whether you’re doing yoga, reaching for groceries, or sitting at your desk, these discs act as natural shock absorbers between your vertebrae (spinal bones). Over time, however, they naturally wear down—a process that can lead to DDD.

DDD isn’t just a minor inconvenience; it can limit mobility, disrupt sleep, and make once-simple activities—like playing with your kids or gardening—painful or impossible. In fact, the global prevalence of chronic lower back pain linked to DDD continues to rise, especially among adults over 40. Studies show the prevalence of diagnosed disc disease is 2.7 times higher in females (34.7%) than in males (18.1%), underscoring the need for early prevention and management.

Located in the heart of Beverly Hills, The Spine Pro, led by Dr. Hooman Melamed, provides a compassionate and integrative approach to spinal care, including patients with DDD. As a board-certified orthopedic spine surgeon, Dr. Melamed is nationally recognized as a Castle Connolly Top Doctor and a multi-year SuperDoctors honoree. Featured on programs such as The Doctors, Dr. Oz, and Fox News, he is renowned for his holistic, narcotic-free philosophy, emphasizing posture correction, nutrition, and minimally invasive treatments that enable over 90% of his patients to avoid major spine surgery.

What Is Degenerative Disc Disease?

Despite its name, degenerative disc disease is not technically a disease. It’s a wear-and-tear condition in which spinal discs—especially in the cervical (neck) and lumbar (lower back) regions—begin to lose flexibility, hydration, and height. This deterioration can cause inflammation, nerve compression, and pain that radiates to the neck, arms, buttocks, or thighs.

Spinal discs serve three essential functions:

• To protect and stabilize the spine by holding the vertebrae together
• To provide mobility and flexibility for bending and twisting
• To cushion impacts by absorbing daily stress on the spine

As discs lose hydration (a process called disc desiccation), they flatten and harden, leading to increased pressure on nearby nerves. Aging, previous injuries, repetitive strain, or lifestyle factors—like poor posture and inactivity—can accelerate this process. Left unmanaged, disc degeneration can progress to chronic pain, nerve irritation, or even spinal deformity.

Physical Activities and Movements To Avoid

Avoid Physical Strains

One of the leading causes of disc aggravation is improper lifting. Overexerting your back when lifting weights or household items can cause a disc to bulge or rupture, pressing on spinal nerves. Instead:

• Use carts or assistive devices when available.
• Ask for help when lifting heavy objects.
• Break larger loads into smaller, manageable portions.
• Bend at the knees, not the waist, keeping the spine straight.
• Take frequent breaks to stretch.

Avoid Overexercising

Exercise supports spinal health—but too much intensity, improper form, or lack of recovery can make things worse. To prevent injury:

• Don’t overtrain or “make up” workouts on weekends.
• Prioritize low-impact exercises like swimming, cycling, or walking.
• Incorporate gentle stretching, such as child’s pose or cat-cow pose.
• Avoid heavy lifting or rapid increases in weight classes.
• Wear cushioned footwear for running, and maintain good posture.
• Strengthen your core to offload spinal pressure, but consult a physical therapist before doing ab-focused routines.

Posture and Ergonomic Mistakes That Aggravate DDD

Poor posture is one of the biggest contributors to degenerative disc pain. A 2021 Open Medicine study found that individuals with forward-curved spines were significantly more prone to disc degeneration. Hours spent hunched over computers, phones, or steering wheels can compress spinal discs and reduce circulation.

Here’s how to improve ergonomics:

• Keep your monitor at eye level to avoid neck strain.
• Sit with your back supported by a lumbar cushion or rolled towel.
• Keep feet flat on the floor and shoulders relaxed.
• Use adjustable chairs and desks to maintain a neutral spine.
• Take standing or stretching breaks every 30–60 minutes.

Even commuting can worsen pain. A 2022 study found that poor driving posture increased DDD risk by 51%. Sit upright with your back against the seat and arms relaxed while gripping the wheel.

Dietary and Lifestyle Choices That Increase Inflammation

Inflammation is one of the key drivers of disc degeneration. Diets high in processed foods, sugar, and unhealthy fats contribute to systemic inflammation and increased back pain. A 2023 study linked inflammatory foods—like pastries and processed meats—to a higher risk of joint pain and stiffness.

To support spinal healing, aim for an anti-inflammatory diet:

• Eat more fruits, vegetables, whole grains, and omega-3-rich fish.
• Swap processed snacks for nuts, seeds, or berries.
• Avoid fried foods, sugary drinks, refined carbs, and trans fats.
• Limit red and processed meats.

Consider adopting a Mediterranean-style diet rich in olive oil, leafy greens, legumes, and fatty fish like salmon or sardines. These foods help combat chronic inflammation, support disc hydration, and promote healthy weight management.

Medication and Treatment Mistakes To Avoid

Pain medications can provide short-term relief but are not a sustainable long-term solution. Commonly prescribed drugs include non-steroidal anti-inflammatory drugs (NSAIDs), opioids, and anticonvulsants, which can lead to dependency, gastrointestinal issues, or kidney damage with prolonged use.

A 2022 study found that relying solely on medication rarely produces lasting improvements. Instead, combining medical therapy with lifestyle changes, physical therapy, and ergonomic correction is far more effective for long-term recovery.

When To Avoid Surgery

Surgery should be considered only after 6–12 months of failed conservative treatment. Candidates for surgery typically experience severe nerve compression, chronic pain, or functional impairment that limits daily activities. However, unnecessary surgeries can introduce new complications or accelerate degeneration in adjacent discs.

Dr. Melamed emphasizes minimally invasive and motion-preserving techniques, such as artificial disc replacement and microdecompression, only when absolutely necessary—allowing patients to recover faster and maintain spine mobility.

Creating a DDD-Friendly Environment in 2026

Small adjustments at home and work can significantly reduce pain and improve spinal health. To create a DDD-friendly lifestyle:

• Move frequently: Gentle movement nourishes discs and maintains flexibility.
• Support your posture: Sit upright, shoulders back, with lumbar support.
• Stay active safely: Low-impact exercise like yoga, tai chi, or aquatic therapy strengthens muscles without overloading the spine.
• Choose anti-inflammatory meals: Include avocados, berries, olive oil, leafy greens, and nuts in your diet.
• Manage stress: Engage in activities like deep breathing, meditation, yoga, walking outdoors, and exercising to help relieve stress. Chronic tension increases muscle tightness and spinal strain.

Your spine is resilient—it can adapt and strengthen with the right care, nutrition, and movement.

Make an Appointment With Dr. Hooman Melamed

If you’re struggling with chronic back or neck pain, it’s time to protect your spine before further damage occurs. At The Spine Pro in Beverly Hills, Dr. Melamed and his expert team provide comprehensive evaluations, personalized treatment plans, and advanced non-surgical options to help patients recover mobility and quality of life.

With more than 20 years of experience and a reputation for compassionate, results-driven care, Dr. Melamed combines evidence-based medicine with holistic healing to help patients live pain-free—without relying on opioids or unnecessary surgery.

Call (424) 21-SPINE or schedule your consultation today. Take the first step toward a stronger, healthier spine—and a life free from chronic pain.