“You are only as young as your spine is flexible,” goes the popular saying, connecting posture with health. The glaring truth in the statement is evident from how factors such as lack of exercise and a sedentary lifestyle can contribute to poor posture due to additional and unwanted stress on the spine. This can lead to degenerative disc disease (DDD), which was till recently considered a condition of the elderly.
“Any human being, over years, will have some amount of degeneration in the discs,” says Dr Gokulraj Dhanarajan, head, orthopaedics, Fortis Hospital, Vadapalani, Chennai.
It is a condition where the intervertebral discs (located between the vertebrae) in the spine start to break down, resulting in pain and stiffness in the affected area. Though DDD is commonly associated with ageing, it can also occur in young people.
Signs of degenerative disc disease
The intervertebral discs function as shock absorbers for the spine. These discs are made up of a tough outer layer called the annulus fibrosus and a jelly-like centre called the nucleus pulposus.
Over time, these discs can become dehydrated which reduce their ability to absorb shock, thereby transferring the load to the vertebrae. Small tears can develop in the outer layer of the disc, causing the nucleus pulposus to leak out and potentially irritate nearby nerves.
Although there may be no symptoms of DDD in young people, the spine loses flexibility in some instances and bone spurs may pinch the root or irritate the nerve, triggering shooting pain down the legs. This can lead to back pain, stiffness and decreased range of motion.
Lack of exercise can cause degeneration
“In today’s world, people don’t exercise as often as they used to two or three decades back,” says Dr Dhanarajan.
Many young people prefer “playing” in front of their mobile or computer screens and not in a playground.
“When you’re going out [to play], your muscles will get stronger and at the same time, nutrition to the disc [increases] and blood supply to the bone will be good. Exercise can give you a good pump, but the problem is today’s lifestyle,” explains Dr Dhanarajan.
Two wheelers and degenerative disc disease
The repetitive motion of riding a motorcycle or scooter can put stress on the spine and cause damage to the intervertebral discs over time. Additionally, the vibrations from the vehicle can contribute to disc degeneration.
“Our roads have multiple potholes and some people travel around 60 to 70 or even 100 kilometres per day for their work. Any form of jerk that the vehicle experiences will affect the person,” says Dr Dhanarajan.
These jerks and vibrations will be transmitted to the spine, both in the lower back as well as the neck, which may eventually cause neck and back problems.
Effect of aerated drinks
The popular sodas and soft drinks could be detrimental to bone health.
High levels of phosphoric acid in aerated drinks can increase the acidity of the body, leading to a pH imbalance. This can contribute to the breakdown of intervertebral discs. The high sugar content can lead to weight gain and obesity, increasing the load on the spine. The ingredients in these drinks can cause the body to excrete calcium which is essential for maintaining strong bones and preventing DDD.
Managing degenerative disc disease
Treatment options include physical therapy, pain medication and surgery in severe cases. However, not all cases of DDD among the young would require medical intervention. In some cases, lifestyle changes such as exercise and maintaining good posture can help manage symptoms and prevent further degeneration.
“Prolonged sitting has to be avoided and you have to sit erect, so your posture is very important,” says Dr Dhanarajan. “Never slouch in your chair. And if at all you feel that your back hurts, it is better that you stand up.”
Additionally, certain types of two-wheelers may be better suited for individuals with degenerative disc disease than others. Strengthening your back and legs will help take some load off the spine.
“You need to exercise daily. Flexible exercises like yoga or even walking for 40 minutes is more than enough,” says Dr Dhanarajan. “Have a healthy diet containing good amount of protein along with avoiding carbohydrates and junk food.”
Calcium-rich foods such as dairy products, leafy greens and fortified cereals can help to strengthen the bones and prevent DDD.
Takeaways
- Degenerative disc disease can be caused by factors such as poor posture, lack of exercise and a sedentary lifestyle.
- The repetitive motion of riding a motorcycle or scooter can put stress on the spine and cause damage to the intervertebral discs over time.
- Aerated drinks contain phosphoric acid which is detrimental to the bone health.
- Maintaining a good posture, eating healthy and staying active can help to manage disc degeneration.
2 Responses
Informative. I’m about 30 years. I ride bike a lot (to office as well as I do lot of travelling). Article says just exercise will help. But can you please share if you have any specific video or article for better spine health?
We are glad you found our article informative. Please do read our article: Build a healthy spine to avoid lumbar spondylosis!