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If you’ve been diagnosed with degenerative disc disease (DDD), you’re probably asking yourself a simple question: Is walking actually good for my back?
The answer is yes—for most people, walking is one of the easiest and most effective ways to help manage DDD without making things worse.
Let’s break down why walking can help with DDD, how to do it safely, and what to do if walking alone isn’t giving you enough relief.
GET RELIEF FROM DEGENERATIVE DISC DISEASE
What Is Degenerative Disc Disease?
Degenerative disc disease happens when the discs between your vertebrae start to wear down.
These discs are like shock absorbers for your spine.
Over time, they can dry out or get damaged, which may lead to lower back pain, stiffness, or even pain that spreads into your legs.
It might sound like you should avoid movement altogether, but in most cases, the opposite is true.
Movement—especially the right kind—can help relieve discomfort and keep things from getting worse.
Is Walking Safe with Degenerative Disc Disease?
Yes, walking is generally safe and even recommended for people with DDD.
It’s a low-impact activity, meaning it doesn’t put too much pressure on your spine.
Walking helps keep your joints moving, your muscles active, and your discs hydrated through improved circulation.
If you’re wondering whether walking might make your condition worse, don’t worry.
For most people, it actually helps reduce pain and stiffness over time.
Benefits of Walking for Degenerative Disc Disease
Walking can do more than just get you from point A to point B.
For people with DDD, the benefits of walking include:
- Better circulation to your spinal discs
- Stronger core and back muscles to support your spine
- Improved posture and flexibility
- Less inflammation and stiffness
- Boosted mood and energy, which can make chronic pain easier to handle
Even a short walk each day can help reduce pressure on your spine and support long-term healing.
Walking vs. Rest: Which Is Better?
While it might be tempting to rest when your back hurts, too much rest can actually make things worse.
Inactivity can weaken the muscles that support your spine and lead to more stiffness and pain.
Walking, on the other hand, keeps your body moving in a gentle, controlled way.
It’s often a much better option than staying in bed or sitting all day.
The key is to walk smart and listen to your body.
How to Walk Safely with DDD
If you’re just starting out, here are a few tips to make walking more effective and comfortable:
Start Small
Begin with 5 to 10 minutes a day.
If that feels good, slowly add more time.
You don’t need to hit 10,000 steps right away.
Wear the Right Shoes
Supportive footwear makes a big difference.
Choose shoes with cushioning and proper arch support to take pressure off your back.
Watch Your Posture
Keep your head up, shoulders back, and core slightly engaged while walking.
Avoid slouching or leaning forward.
Pay Attention to Pain
Some soreness is normal, but if you feel sharp or shooting pain, stop and rest.
You can try again later or talk to a professional about adjustments.
Try Support Tools
Walking poles or a treadmill with handrails can help if you need extra stability.
These tools make walking safer and more accessible.
Other Exercises That Can Help with DDD
Walking isn’t the only option.
Adding a few other exercises to your routine can help you strengthen your spine and reduce pain even more:
- Stretching: Gentle stretches for your hamstrings, hips, and back can reduce tightness
- Core work: A strong core supports your lower back and improves balance
- Water therapy: Swimming or walking in a pool can be easier on your joints
- What to avoid: Skip high-impact activities or exercises that twist your spine too much
When Walking Isn’t Enough
Sometimes walking alone isn’t enough to manage degenerative disc disease.
If your pain keeps coming back, gets worse, or starts affecting your daily life, it might be time to take the next step.
That’s where we come in.
How We Help at Orthobiologics Associates With Degenerative Disc Disease
At Orthobiologics Associates, we specialize in non-surgical treatment for degenerative disc disease.
If walking and exercise aren’t cutting it, we offer personalized care designed to get to the root of your pain and support long-term recovery.
Here’s how we help:
- Advanced regenerative treatments to support healing including PRP and stem cell therapy
- Targeted, image-guided injections for pain relief
- Physical therapy plans built around your condition and goals, which studies show are the cornerstone of non-surgical treatments for degenerative disc disease
- Chiropractic care and rehab that restores balance and mobility
We focus on helping you stay active, avoid surgery, and get back to doing what you love.
If you’re ready to take control of your back pain, we’re here to help.
Final Thoughts: Is Walking Good for Degenerative Disc Disease
So, is walking good for degenerative disc disease?
Yes, in most cases it’s one of the best things you can do.
It’s safe, simple, and incredibly effective when done correctly.
You don’t need to push through pain or go for miles—just getting up and walking a little each day can support your spine and reduce discomfort.
And if walking isn’t enough, don’t wait for your pain to get worse.
We’re here to support you with non-surgical, personalized care that fits your needs.
FAQs: Is Walking Good for Degenerative Disc Disease
What causes a degenerative disc flare up?
Flare-ups are often triggered by poor posture, lifting heavy objects incorrectly, sitting for long periods, or sudden movements that strain the spine. Stress, dehydration, and lack of regular movement can also make symptoms worse.
What exercise is best for degenerative disc disease?
Low-impact exercises like walking, swimming, and gentle stretching are typically best. These movements strengthen your core, improve flexibility, and support spinal health without putting too much stress on the discs.
How to slow the progression of degenerative disc disease?
Staying active, maintaining a healthy weight, practicing good posture, and strengthening your core muscles can all help slow the progression. Avoid smoking, stay hydrated, and get regular physical therapy if needed.
What should you avoid if you have degenerative disc disease?
Avoid high-impact exercises, heavy lifting without proper form, prolonged sitting, and repetitive twisting motions. These can increase pressure on your discs and lead to more pain or flare-ups.
Can you reverse degenerative disc disease?
While you can’t reverse the disc degeneration itself, you can manage symptoms and improve function through lifestyle changes, non-surgical treatments, and consistent movement.
What are the stages of degenerative disc disease?
The stages typically include early disc dehydration, minor disc bulging, reduced disc height, and in more advanced cases, bone spurs or disc herniation. Symptoms can vary depending on the stage and the person’s activity level.
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