Diagnosis Explanation:

Degenerative Disc Disease (DDD) is a condition where the spinal discs lose hydration and wear down over time, leading to pain, stiffness, and reduced flexibility. It can occur in the cervical (neck), thoracic (mid-back), or lumbar (lower back) spine and may cause symptoms such as chronic back or neck pain, stiffness, radiating pain (sciatica or cervical radiculopathy), and occasional weakness or numbness. DDD is age-related but can be worsened by poor posture, repetitive stress, heavy lifting, or trauma.

Specific Work Modifications:

• If your job requires standing or walking: Use supportive footwear, maintain good posture, and take breaks to stretch.
• If your job involves lifting: Avoid heavy lifting, bending at the waist, and twisting. Use proper lifting mechanics and consider wearing a back brace if necessary.
• If your job is desk-based: Use an ergonomic chair, keep feet flat on the floor, and take breaks every 30-60 minutes to stand and stretch.
• Avoid: Prolonged sitting or standing, repetitive bending, and sudden twisting motions.

Specific Activity Modifications:

• If you run or play sports: Avoid high-impact activities and replace them with swimming, cycling, or walking on soft surfaces.
• If you hike: Use trekking poles, avoid steep inclines, and carry lightweight gear to reduce spinal strain.
• If you do weightlifting: Avoid heavy squats, deadlifts, and overhead pressing; focus on core stability exercises and controlled resistance training.
• Avoid: High-impact sports, prolonged spinal flexion (bending forward), and activities that worsen symptoms.

Recommended Supplements:

• Collagen Peptides – 10g daily for disc and ligament support.
• Glucosamine & Chondroitin – 1500mg/1200mg daily for joint and cartilage health.
• Omega-3 Fatty Acids – 1000mg daily to reduce inflammation.
• Vitamin D3 + Calcium – 1000 IU/500mg daily for bone strength.
• Magnesium – 300-400mg daily to support muscle relaxation and prevent cramps.

Recommended Nutrition and Hydration:

• Eat Anti-Inflammatory Foods (salmon, leafy greens, turmeric, nuts) to reduce pain and inflammation.
• Increase Lean Protein (chicken, fish, tofu, eggs) to support muscle and connective tissue health.
• Consume Hydrating Foods (cucumber, watermelon, citrus) to maintain disc hydration.
• Limit Processed Foods & Sugars to prevent inflammation.
• Hydration: Drink 8-10 cups of water daily to keep spinal discs hydrated and prevent stiffness.

Home Exercise Prescription (Rehabilitation for Degenerative Disc Disease)

Early Phase (0-2 Weeks, Reducing Pain & Stiffness):

• Pelvic Tilts – Lie on back, flatten lower back against the floor, hold 5 seconds, repeat 10 reps, 2x/day.
• Cat-Cow Stretch – On hands and knees, arch and round back, repeat 10 reps, 2x/day.
• Chin Tucks (For Cervical DDD) – Tuck chin straight back, hold 5 seconds, repeat 10 reps, 3x/day.
• Standing Back Extensions (For Lumbar DDD) – Place hands on lower back, gently lean backward, hold 5 seconds, repeat 10 reps, 2x/day.

Strengthening Phase (2-6 Weeks, Improving Core & Spine Support):

• Bridges – Lie on back, lift hips while engaging core, 10 reps, 2x/day.
• Seated Rows (With Resistance Band) – Pull resistance band toward chest while keeping back straight, 10 reps, 2x/day.
• Bird Dog Exercise – On hands and knees, extend opposite arm and leg, hold 5 seconds, repeat 10 reps, 2x/day.

Advanced Phase (6+ Weeks, Enhancing Stability & Preventing Recurrence):

• Side Planks (Modified if Needed) – Hold for 10-20 seconds, increase gradually.
• Gentle Yoga (DDD-Friendly Poses) – Child’s pose, spinal twists, and standing forward bends.
• Stationary Cycling or Swimming – 15-20 minutes/day for low-impact strengthening.

Helpful Books:

1. Treat Your Own Back – Robin McKenzie (Self-care exercises for lumbar spine health).
2. The End of Back Pain: Access Your Hidden Core to Heal Your Body – Dr. Patrick Roth.

Contact the Key West orthopedic clinic or reach out to Dr. Jason Pirozzolo.