What is discogenic back pain?

Despite the name, discogenic back pain has nothing to do with your dance moves. This common type of back pain stems from the intervertebral discs, the flat, round cushions between the bones (vertebrae) in your spine.

Discogenic back pain often affects the lower back. In fact, it’s one of the most common causes of lower back pain, accounting for up to 42% of all cases.

Like other types of back pain, discogenic back pain can interfere with daily activities like sitting, lifting, and bending. But feeling better is possible — simple at-home treatments like targeted exercises and heat or cold therapy can help you take control of the pain. 

Read on to learn more about the causes of discogenic back pain as well as tips on how to prevent and treat it, especially with  exercises recommended by Hinge Health physical therapists.

What is discogenic back pain?

“Discogenic back pain is pain that originates from the intervertebral discs in the spine,” says Justin DePermentier, PT, DPT, a physical therapist at Hinge Health. 

Each spinal disc has a tough outer ring and a soft, gel-like center. Think of them as durable shock absorbers that enable the spine to be flexible and handle pressure.

As we get older, it is normal for discs to naturally change and hold slightly less fluid. (While drinking more water won’t reverse this, movement helps keep them healthy.) Over time, these changes can sometimes alter how load is distributed through the spine, which may lead to sensitivity or pain.

Discogenic back pain is different from a herniated disc, where the inner portion of the disc presses on a nearby nerve. In discogenic pain, the discomfort comes from the disc itself, rather than nerve compression.

Causes of discogenic back pain

Discogenic back pain is rarely caused by just one thing. While some factors — like age, genetics, and past injuries — are simply part of life, you have more influence over your spine health than you might think. Daily habits like your activity level, diet, and smoking are all things you can adjust to help your back feel better. Common causes include: 

• Aging. Just like gray hair or wrinkles, changes in our spinal discs are a normal part of getting older. This is often called degenerative disc disease, but don't let the name scare you — it's not a disease — it’s often a normal part of aging. “It doesn’t mean there’s something wrong with you, and it doesn’t always mean you’ll have back pain either,” says Dr. DePermentier. In fact, many people have these changes without any pain at all. A study found that 68% of people over 40 (and 96% over 80) had disc changes on MRIs despite having no back pain.

• Smoking. “Smoking affects the health of your soft tissues, including your discs,” says Dr. DePermentier. “It can increase inflammation and speed up normal age-related changes in your spine, which may contribute to back pain.”

• Unhealthy diet. Certain foods can increase inflammation and potentially amplify pain. These foods include refined carbohydrates, added sugar, refined oils, and fast, fried, or processed foods.

• Repetitive movements. Frequent bending, twisting, or heavy lifting — especially when you do more than what your body is ready for— can sometimes aggravate discogenic back pain.

• Prolonged postures. Staying in one position for too long, such as sitting at a desk all day can lead to stiffness. Our spine loves movement, so changing positions regularly helps keep the discs healthy and comfortable.

• Injuries. Falls, car accidents, or sports injuries can sometimes injure discs, leading to  inflammation and pain in this area.

• Genetics. Genes can affect the chemical composition of discs, potentially accelerating age-related changes.

Symptoms of discogenic back pain

“Remaining active helps keep your back strong and resilient, which can reduce the likelihood of experiencing severe pain,” says Dr. DePermentier. Symptoms also vary from person to person and are influenced by lifestyle factors, stress, and overall health. 

Here are common discogenic back pain symptoms:

• Localized pain, usually in the center of the back

• Deep, aching pain or pressure

• Stiffness or tightness

• Often in the lumbar (lower) back, but it can also occur in the cervical (neck) and thoracic (midback) areas

• You may notice your back is temporarily more sensitive to bending forward, twisting, or sitting

• Pain may travel into the buttocks or thighs, but typically not below the knee

• Standing, walking, or leaning backward may help relieve symptoms

• Coughing or sneezing can sometimes increase pressure or sensitivity.

• Occasional muscle tightness or tension

How movement can help ease discogenic back pain

If you’re experiencing back pain, jumping into an intense workout might not sound like the best idea. But light activity, like gentle movements and stretches, can actually help your back feel better. Your spinal discs are tough, adaptable, and designed for movement. In fact, movement is actually one of the best ways to nourish them. 

Think of your discs as durable, hydraulic shock absorbers. They are tough enough to handle heavy loads but flexible enough to let you move freely. Movement is actually their fuel. Because discs don’t have a direct blood supply, they rely on motion to stay healthy. Every time you move, you create a natural pumping action that circulates fresh fluids and nutrients into the disc. This keeps them hydrated and strong. Gentle activity also helps calm sensitive nerves, reduces stiffness, and reminds your body that it’s safe to move — helping you get back to doing what you love with less pain

These exercises build a strong, resilient foundation for your spine by targeting the core, glutes, and leg muscles. Because they mimic everyday movements — like bending, lifting, and climbing stairs — they help train your body to handle daily activities with more ease and efficiency. Regular practice can help improve your stability and mobility, giving you the confidence to move freely and comfortably throughout your day.

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

Discogenic back pain treatment options

Back pain can be unpredictable. Sometimes, it eases on its own after a few days. Other times, it sticks around. With discogenic pain, symptoms often come in waves — flaring up and then settling down for periods of time. But, you can alleviate pain with simple treatments like physical therapy and targeted movements. These include: 

• Try physical therapy and targeted exercises. Targeted exercises can help build a resilient foundation in your spine. You can do exercise therapy at home or work with a physical therapist who can guide you through movements tailored to your needs. You can see a physical therapist in person or use a program like Hinge Health, where you may access a PT via telehealth/video visit.

• Keep moving. As Hinge Health physical therapists always say, movement is medicine.  “While it may be tempting to rest when you're in pain, staying active is usually the best path to relief,” says Dr. DePermentier. “It sounds counterintuitive, but even the smallest amount of movement is better than none at all. Small wins lead to big changes.” If walking is too painful, try seated leg marches. Even if you’re experiencing some discomfort, staying active encourages blood flow and promotes healing. 

• Pace your activities. Modify activities that trigger pain. If standing or walking for long periods aggravates symptoms, break up activity into shorter sessions.

• Take over-the-counter (OTC) medication. Pain relievers such as ibuprofen (Advil, Motrin), naproxen (Aleve), and acetaminophen (Tylenol) can help ease pain so you can do your targeted exercises and stay active when you have back pain. Other options are topical NSAIDs or pain relief creams. If you have a medical condition or take other medications, check in with your provider to make sure these OTC options are ‌safe to take.

• Apply ice or heat. Both can help manage a pain flare-up, depending on your symptoms. Ice helps reduce inflammation and ease discomfort. A warm compress, heating pad, or warm bath can help relax tight muscles. Use the one that works best for you or alternate between the two. To prevent skin irritation, place a barrier between your skin and the heat or ice.

• Take movement snacks. Movement doesn’t always have to be an extended session — taking two to three-minute movement snacks every 30 minutes when sitting for long periods can help relieve lower back pain. 

• Try complementary treatments. Talk to your provider if you’re interested in trying alternative treatments for back pain relief, such as massage, acupuncture, or chiropractic care.

• Ask about TENS therapy. TENS, or transcutaneous electrical nerve stimulation, uses gentle pulses to quiet your pain response and help reduce pain. One option is the wearable device Enso, available through Hinge Health. It’s small, wireless, and portable.

• Consider injections. If pain persists, talk to your doctor about injections. Options include steroids for inflammation, regenerative therapies like platelet-rich plasma (PRP), and stem cell therapies that use a patient’s blood to promote the healing of damaged tissue. “You can double down on your exercises within 24-48 hours post-injection, or as soon as you’re able to,” says Dr. DePermentier. “You can build strength and endurance now that you're not in pain to help prevent pain in the future.”

How to prevent discogenic back pain

Disc aging is a natural part of growing older, but you can take steps to slow the process and prevent pain flare-ups. Healthy habits, such as regular exercise, a healthy diet, and adequate sleep can help prevent or at least minimize pain that may result from age-related changes in discs. 

Here are PT-recommended ways to prevent discogenic back pain.

• Stay active. “Regular, consistent movement keeps joints and discs healthy and resilient,” says Dr. DePermentier. Targeted exercises to strengthen the muscles around your spine will help support your back, improve mobility, and prevent future flare-ups.

• Adopt sleep hygiene skills. “Quality sleep is essential for the body to rest and recover, which helps prevent age-related changes in discs,” says Dr. DePermentier. Simple habits can help regulate your sleep cycle. Try getting natural light during the day, limiting caffeine and alcohol before bed, and creating a calming wind-down routine like reading, dimming the lights, and doing soothing stretches to help your body prepare for rest.

• Stay hydrated. Discs are made up mostly of water, so chronic dehydration might contribute to changes in discs. 

• Lift carefully. Warm up beforehand and keep heavy objects close to your body as you pick them up. Engage your glutes, core, and legs to help share the load with your back. When using safe techniques, lifting is good for your back — just be mindful of gradually building up to heavier weights so you don't do more than your body is ready for.

• Change positions often. Your next position is your best position, meaning that switching up how you stand or sit throughout the day can help prevent stiffness and ease discomfort. Try setting a timer to remind you to shift your position regularly throughout the day.

• Switch up your sleep position. Experiment with sleeping positions to find what feels best for you. If stomach sleeping feels uncomfortable right now, try sleeping on your side or back. When sleeping on your side, try placing a pillow between your knees. If you prefer to sleep on your back, place a pillow under your knees or the small of your back to reduce pressure on your back muscles.

• Prioritize nutrition. Eating a balanced, nutrient-rich diet supports your body’s natural healing processes. Focus on foods like fruits, vegetables, fatty fish, nuts, seeds, and whole grains. These foods help reduce inflammation and offer nutrients that support tissue repair, such as omega-3 fatty acids and vitamins C and D. While lowering inflammation won't stop or reverse disc changes, it can slow their progression and may reduce the likelihood that you experience pain. For individualized guidance, consider working with a registered dietitian.

• Consider lifestyle modifications. Factors like sleep, stress, nutrition, smoking, and certain activities can all play a role in how you feel. In fact, many people are surprised to learn that pain isn’t just about what’s happening physically — your daily habits and overall well-being can have a real impact, too. Staying curious about how your routines affect your muscles and joints can help you identify where small changes might help reduce pain. For example, you might notice your pain is less noticeable on low-stress days.

• Maintain a healthy weight for you. Maintaining a weight that is healthy for you supports your overall musculoskeletal health and can help you move with more ease.

When to see a doctor

Most cases of discogenic back pain improve with simple treatments, like physical therapy. However, if your pain is severe, worsening, or causing difficulty with daily activities, consult a healthcare provider. It’s also a good idea to get care if you have any of the following, which could indicate a more serious issue:

• Numbness or tingling in the groin area

• Painful urination

• Bowel or bladder problems

• Fever

PT tip: Find your movement sweet spot

There’s a big difference between pain and some discomfort. “It’s normal to feel discomfort when exercising with discogenic back pain, especially when you’re starting a new exercise routine,” says Dr. DePermentier. Start slowly and listen to your body to find your movement sweet spot — the amount of activity you can handle where symptoms remain manageable, even if you feel a little discomfort.

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

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2. Brinjikji, W., Luetmer, P. H., Comstock, B., Bresnahan, B. W., Chen, L. E., Deyo, R. A., Halabi, S., Turner, J. A., Avins, A. L., James, K., Wald, J. T., Kallmes, D. F., & Jarvik, J. G. (2015). Systematic literature review of imaging features of spinal degeneration in asymptomatic populations. American Journal of Neuroradiology, 36(4), 811-816. doi:10.3174/ajnr.A4173

3. Fujii, K., Yamazaki, M., Kang, J. D., Risbud, M. V., Cho, S. K., Qureshi, S. A., Hecht, A. C., & Iatridis, J. C. (2019). Discogenic back pain: Literature review of definition, diagnosis, and treatment. JBMR Plus, 3(5), e10180. doi:10.1002/jbm4.10180

4. Remotti, E., Nduaguba, C., Woolley, P. A., Ricciardelli, R., Phung, A., Kim, R., Urits, I., Kaye, A. D., Hasoon, J., Simopoulos, T., Yazdi, C., & Robinson, C. L. (2023). Review: Discogenic back pain: Update on treatment. Orthopedic Reviews, 15, 84649. doi:10.52965/001c.84649