Degenerative disc disease (DDD) is a (mainly) age-related process in which the shock-absorbing cushion between neighboring spinal vertebrae (bones) deteriorates.

DDD, or degenerative disc disease, is the first step in a series of events that can progress to arthritis and other issues like spinal stenosis. While prevention is not technically possible—nearly everyone gets at least a few degenerative spinal alterations—you can slow the onset of this potentially unpleasant disease by making lifestyle adjustments.

There is no such thing as a drug that will just prevent degenerative disc disease. The key to stopping the progression of degenerative spinal changes is to reduce the effects that day-to-day wear and tear can have on your spine and other joints.

1. Live an Active Life and Be Physically Active 

If you ask any spine doctor what one thing you can do to keep your discs from degenerating, they'll probably tell you to stretch. Basically, this means putting your joints through their full range of motion on a regular basis.

Strengthening your muscles, particularly your back and core (abdominal) muscles, is the second most useful thing they'll likely recommend. Finally, they will most likely advise you to engage in regular aerobic activity, with walking being the main option.

However, there are a few facts and safeguards to be aware of. (You can also get further information from your physical therapist or healthcare practitioner.)

2. Use Good Form and Employ Body Mechanics 

No exercise discussion is complete without a discussion of proper body mechanics and form. Learning about these — and putting them into practice, of course — can go a long way toward ensuring the correct fit between the bones that make up your joints, which is crucial for delaying degenerative changes over time.

3. Give Up Smoking 

It is common knowledge that smoking is linked to a variety of health issues. One of them is disc degeneration.

It not only reduces the amount of rebuilding activity at the disc's edges, but it also constricts the blood vessels that deliver nutrients to the disc. Your back discomfort may be worse by your smoking habit. Although research is ongoing, it is generally thought that smoking worsens pain perception.

4. Maintain a Healthy Weight 

Consider losing weight if you aren't at your desired weight. This is easier said than done for most of us. However, bearing less weight on your body relieves pressure on your joints and discs. According to a study published in the International Journal of Obesity, those with a BMI of more than 25, which is considered overweight but not obese, had a higher risk of lumbar disc degeneration.  The researchers went on to say that being overweight at a young age was especially bad for disc health.

5. Balance Manual Labor and Being Sedentary

What you do for a living has an impact on your back and your chances of acquiring DDD. People from various walks of life are included, from computer users to manual laborers.

According to most experts, sedentary or physically demanding jobs have the highest chance of preventing or delaying degenerative spine abnormalities.

If you are inactive, you are unlikely to gain much muscle strength. Strong muscles, on the other hand, may be able to relieve pressure on your discs. Muscle weakness can also lead to muscle tension, which can lead to pain.

You may be more prone to joint strain and wear and tear if you engage in hard physical labor, especially if you don't maintain a balanced strength training program outside of work.

6. Change Your Diet 

Taking vitamins and natural therapies will not prevent or delay the progression of degenerative disc degeneration. Almost without exception, science has failed to discover DDD-specific processes that would respond favorably to taking medicines or eating certain foods.

However, using a healthy diet and potentially some supplements, such as herbs, on a regular basis may help your discs indirectly. The nutritional approach can be thought of as a strategy rather than a treatment or specific preventative methods.

Foods and supplements that support the musculoskeletal system may assist in disc preservation. Vitamin D is perhaps the most beneficial.