You might be reading this because you were diagnosed by your doctor to have “Degenerative Disc Disease” (DDD).
It may have been explained to you that DDD is an age related loss of fluid and height in the disc or shock absorbers in your spine. And that is not incorrect, its just not the whole story.
My problem with that explanation, is that many people I have worked with often interpret this to mean that they are destined to a lifetime of worsening lower back (or neck) pain that you can do nothing about, apart from surgery.
In other words, it causes a LOT of unwarranted fear.
And I want to help you dispel that fear, because that is very, very far from the truth. And unwarranted fear that starts to negatively affect your movement, is actually a strong predictor of back pain. (Picavet 2002, Bunzli 2017)
I think the problem is that doctors do not fully explain the diagnosis as we understand it from the literature either because they are rushed or just don’t take the time to educate.
So yes it is true that the diagnosis of Degenerative Disc Disease refers to a progressive loss of disc height over time.
But the part they miss is that those changes are more accurately described as normal age related changes, rather than a progressive “disease” that is certain to cause pain (Shah 2016)
The reality is, many have people have “DDD” shown on an MRI, and most of them have no symptoms at all.
In fact, as much as almost 40% of 20 year old individuals without any lower back pain or symptoms showed DDD. And this pattern increased with age, with up to 96% of 80 year old individuals showing DDD but having no pain or symptoms. (Brinjikji 2013)
In other words, it is EXTREMELY common for people to show “Disc Degeneration” on their MRI, yet have no symptoms at all!
It is not even close to being a guarantee to it causing you pain.
Furthermore, the finding of DDD does not increase the likelihood of future chronic pain, nor for future need of surgery (Donnally 2023)
Thus while the diagnosis of DDD refers to something that might be happening in the structure of your spine, it is nothing to worry about. In fact I actually think the diagnosis is nearly pointless as a label, as the vast majority of the time it serves no purpose in informing your prognosis or what to do about it.
Your body is not like a machine. Yes, we have mechanical parts that do sometimes gradually “wear out” over time with age and with just living life. But that “wearing out” is not closely correlated with pain or disability.
Can they play a role in potentially causing pain and symptoms in some people? Absolutely. But is it a guarantee of future pain and disability and needing surgery? Absolutely NOT.
This is great news!
So if you have been given the big scary “DDD” diagnosis, I hope I have helped calm some of your fears, and given you some confidence and hope that there are things you can do about your back pain.
I want you to be less afraid, and more confident to move, because that is exactly what it needs more of. The reality is, your spine and body are very resilient. It is a living incredible thing that can adapt to a wide variety of “degenerations” and injuries.
So my advice is to worry less about the diagnosis and what your MRI may have shown, and more on living a healthier and more active lifestyle.
Work on improving your mobility and strength in your back and surrounding joints as much as you can, and yes do cardio. Have good sleep habits. Manage your stress. Nurture strong relationships. Eat healthy. Those are the things that will make the biggest difference in your outcome.
Which of those you focus on the most depends on your unique situation, and maybe where you need the most support. But start somewhere. You don’t have to get it all perfect.
But the last thing you should do is let a diagnosis of Degenerative Disc Disease scare you into avoiding activity, the gym, or challenging your body in meaningful ways.
This doesn’t mean push through pain recklessly. But find ways to move and challenge your body nonetheless.
Of course if you need help getting back to a more active lifestyle, this is what we do. Reach out for a free discovery call so we can learn more about your story, and how we might be able to help.
