Degenerative disc disease describes age-related changes in the discs of the spine, which gradually lose water and height over the years. Despite the name, it is not really a disease: these changes are a normal part of ageing and are seen on scans in most adults, including many who have no back pain. In some people a worn disc does become a source of pain, and this is managed in the same way as other back pain, with activity, exercise and time.
Also known as discogenic pain, disc degeneration, worn discs, disc wear and tear
Anatomy: where the problem is
Side view of the lower back. Highlighted in the diagram: discs.
Symptoms
- A deep, central ache in the lower back
- Pain that is worse with prolonged sitting, bending forward or lifting
- Stiffness after rest that eases with movement
- Episodes of pain that come and go over months or years
- Usually no leg symptoms, unless a nerve is also irritated
- Often no symptoms at all
Causes and risk factors
- Ageing, which is the main factor
- Genetics: disc degeneration runs strongly in families
- Smoking
- Being overweight
- Heavy physical work may contribute, but less than was once thought
What the evidence says helps
- Disc changes on a scan do not reliably explain pain. A review of scans in people without back pain found disc degeneration in 37 per cent of 20-year-olds, rising to 96 per cent of 80-year-olds.1
- There are no agreed criteria for diagnosing pain from a disc, and current treatments are aimed at symptoms, not at reversing the disc changes.2
- NICE recommends the same approach as for other low back pain: stay active, follow an exercise programme, and avoid routine scans.3
- A Cochrane review found that exercise reduces pain and improves function in long-term low back pain.4
- NICE does not recommend disc replacement, and advises against spinal fusion for low back pain outside research trials.3
Things you can try at home
- Stay active and keep doing normal activities as far as you can
- Change position regularly if sitting makes it worse
- Build strength in the trunk, hips and legs
- Bend and lift in a relaxed way, building load gradually, instead of avoiding these movements
- If you smoke, consider stopping
- Do not be alarmed by scan wording such as degeneration or wear: these describe common, age-related changes
When to get urgent help
Contact your GP urgently, call NHS 111, or call 999 in an emergency if you have:
- Loss of bladder or bowel control, or numbness around the genitals or back passage: go to A&E
- Weakness or numbness in both legs, or weakness that is getting worse: go to A&E
- Back pain after a serious accident, such as a car crash or a fall from height: call 999
- Back pain with a fever, unexplained weight loss, a history of cancer or feeling generally unwell: see your GP urgently
- Constant pain that does not ease with rest or changes of position, especially at night: see your GP
How Apollo can help
If you have been told you have degenerative discs, we take time to explain what that does and does not mean, because the wording often causes more worry than the condition warrants. We assess how your back moves and what it currently tolerates, ease pain and stiffness with hands-on treatment where appropriate, and build a progressive exercise plan around sitting, bending and lifting. Reformer Pilates and supervised clinical exercise are options for structured strengthening. If you develop leg symptoms or signs of nerve involvement, we will arrange onward referral.
No GP referral needed. Clinics in Sheringham, Coltishall and Norwich.
Related reading
Frequently asked questions
Is degenerative disc disease serious?
In most cases, no. It describes normal age-related changes in the discs that most adults have, often without any pain. It does not mean the spine is crumbling or that the changes will inevitably get worse.
Will my degenerative discs keep getting worse?
Disc changes do progress slowly with age in everyone, but pain does not follow the same path. Many people find their back pain improves or settles over time, even though a scan would look the same or more worn.
Can exercise make degenerative discs worse?
There is no evidence that sensible exercise harms the discs. Exercise is the main recommended treatment for long-term back pain, and discs, like other tissues, respond well to regular movement and gradual loading.
References
- Brinjikji W, et al. (2014). Systematic Literature Review of Imaging Features of Spinal Degeneration in Asymptomatic Populations. American Journal of Neuroradiology 36:811-816. View source
- Kaneda G, et al. (2025). What a pain in the back: etiology, diagnosis and future treatment directions for discogenic low back pain. Bone Research 13. View source
- National Institute for Health and Care Excellence (2016, updated 2020). Low back pain and sciatica in over 16s: assessment and management. NICE guideline NG59. View source
- Hayden JA, Ellis J, Ogilvie R, Malmivaara A, van Tulder MW (2021). Exercise therapy for chronic low back pain. Cochrane Database of Systematic Reviews 2021. View source
This page is general information, not a diagnosis or a substitute for medical advice. If you are worried about your symptoms, speak to your GP or a registered healthcare professional. Content prepared from the sources above, November 2026.
