How our discs age
Like our skin, discs lose water content and elasticity with age, which may reduce their height and ‘springiness’, contributing to wear over time. Surprisingly, discs start getting less blood flow from the early teens! Genetics do play a role, but daily habits heavily influence the rate and impact of change. Lifestyle is a key factor – obesity, inactivity, poor diet, and smoking included. Nourish your discs Spinal discs rely on nutrient transport through the vertebrae. Good blood flow, healthy cartilage and cells are needed for adequate nourishment. Once the vertebral endplates harden, it becomes more difficult
for nutrients to reach the discs.
Your body relies on what you eat and drink to maintain healthy tissues, including your spine. Choose a balanced, whole food diet with a variety of colourful vegetables and fruit, lean protein, and healthy fats.
Movement: your spine’s best friend
Disc health is supported by gentle, regular movement, rather than intense exercise alone. This pumps nutrients into the disc and waste products out, like a sponge being squeezed and released.
Moderate activity – like walking or swimming – is essential. Conversely, prolonged static postures (sitting or standing for hours) starve discs by halting this nutrient pump. Regular position changes are crucial.
Lifestyle habits that undermine discs
Certain choices may increase stress on your discs:
- Chronic poor posture − like slumping with your head forward − unevenly compresses discs.
- Smoking restricts blood flow to spinal tissues, starving discs of oxygen and the building blocks they need to stay healthy.
- Excess body weight increases the constant compressive load on the lower discs.
- Improper lifting techniques can create sudden, damaging forces.
Disc-friendly exercises
Move regularly with exercises that promote mobility, stability, and controlled loading:
- Walking: Aim for brisk 30-minute walks most days.
- Core stabilisation: Exercises like planks (modified as needed) and the bird-dog build deep core strength, which helps to protect discs during movement.
- Controlled loading: Controlled strength training builds spinal strength and supportive musculature.
Chiropractic care
Disc health isn’t about stopping time; it’s about how you care for your spine. Simple choices such as: good nutrition, staying hydrated, exercise, good posture, avoiding smoking, and maintaining a healthy weight
− can help keep your discs and spine strong, supple, and resilient.
Chiropractors focus on maintaining spinal mobility and function to support healthy movement patterns and reduce strain on the spine. If you’d like guidance on safe exercises or ways to care for your spine, your chiropractor can offer advice tailored to your needs.
Small, consistent habits, combined with professional guidance if needed, can help keep your spine and discs healthy over time.
