Spinal degeneration refers to the age-related breakdown of the structures in the spine, including the discs, joints, ligaments, and bones. It’s often called degenerative disc disease, although it’s not technically a disease, it’s a natural wear-and-tear process that can lead to pain, stiffness, reduced mobility, and in some cases, nerve irritation or compression.

An analogy…

Imagine your spine like the shock absorbers and hinges of a car. Over time and with repeated use, the cushions (discs) thin out, the joints rust (arthritis), and the parts may not move as smoothly. This is spinal degeneration, normal aging, but it can become painful if it affects nerves or causes inflammation.

What causes spinal degeneration?

Spinal degeneration occurs when the intervertebral discs begin to lose water content and shrink, which reduces their cushioning ability. The facet joints (the small joints in the back of the spine) may become arthritic and inflamed. Ligaments can thicken, and the body may form bone spurs (osteophytes) in an attempt to stabilise the spine. All of this can reduce the space around the spinal nerves, leading to stiffness, pain, and in some cases, nerve compression.

What are the signs and symptoms of spinal degeneration?

• Chronic back or neck pain
• Stiffness, especially in the morning or after periods of rest
• Reduced flexibility or range of motion
• Pain that radiates into the arms or legs if nerves are affected
• Tingling, numbness, or weakness in the limbs
• Pain that worsens with prolonged sitting, standing, or heavy lifting
• Pain that often improves with gentle movement or activity

Because spinal degeneration is a gradual, long-term process, it can’t be completely reversed. However, symptoms often improve with consistent management over several weeks to months. Mild cases may feel better in 4 to 6 weeks, while more advanced cases may require ongoing treatment over 3 to 6 months. The goal is to reduce pain, improve movement, and prevent flare-ups.

How does spinal degeneration happen?

• Aging and daily wear and tear
• Poor posture over time
• Repetitive bending, lifting, or twisting
• Previous spinal injuries
• Sedentary lifestyle with limited movement
• Weak core or back muscles
• Genetic predisposition to degeneration
• Smoking, which reduces disc nutrition and healing
• Obesity, which adds extra load to the spine

What treatment can help spinal degeneration?

• Manual therapy such as mobilisation, massage, or dry needling
• Postural retraining to reduce strain on the spine
• Structured exercise program to strengthen the core, hips, and back
• Anti-inflammatory medications to manage pain and inflammation
• Use of ice or heat for symptom relief
• Activity modification to avoid aggravating movements

What exercises or stretches can I do for spinal degeneration?

• Pelvic tilts
• Glute bridges
• Gentle spinal mobility drills
• Core activation exercises
• Hip and hamstring stretches
• Progression to functional movements (e.g. squats, lifting techniques)

What products can help with spinal degeneration?

• Wheatbag
• KT Pilates Band Pack
• KT Trigger Ball