Can I Do Squats If I Have Degenerative Disc Disease? The Definitive Safety Guide

Written by Dr. Matthias Wiederholz, MD | Last Updated: December 2024

As a quadruple board-certified interventional pain and regenerative medicine specialist, I bring extensive expertise to the question, “Can I Do Squats If I Have Degenerative Disc Disease?”—a concern I hear every week in my Houston clinic.

Degenerative disc disease (DDD) is a condition where the spinal discs—the cushions between your vertebrae—lose their flexibility and strength, sometimes causing pain, weakness, or limited movement. For many, DDD not only disrupts physical activity but also creates anxiety about which exercises are truly safe and what is best for long-term spinal health.

Research shows that DDD affects more than half of adults, making clear, evidence-based guidance on exercise safety essential. When patients ask about squats, I consider both the medical risks and the real-life goal of staying active without increasing pain.

You deserve practical advice that protects your spine, supports your active lifestyle, and gives you hope for lasting relief.

Learn more about back pain symptoms and options.

What Is Degenerative Disc Disease?

Degenerative disc disease (DDD) is a condition where the spinal discs—those soft, shock-absorbing cushions between your vertebrae—lose their flexibility and strength over time. This process can lead to pain, stiffness, and sometimes nerve symptoms.

Symptoms and Causes

DDD often causes:

• Persistent or intermittent back pain
• Stiffness or reduced flexibility in the spine
• Pain that may radiate to the hips or legs

The main causes include natural aging, repetitive stress, and sometimes injury. As the discs lose water content and elasticity, they become less effective at absorbing shock, which can trigger inflammation and discomfort.

*As a quadruple board-certified regenerative medicine specialist, I frequently see patients who fear that even mild movement will worsen their condition. In reality, many symptoms can be managed—if not improved—by the right lifestyle and therapy choices. Accurate diagnosis and individualized treatment are the keys.*

How DDD Is Diagnosed

I diagnose DDD by combining a detailed medical history, physical examination, and imaging studies such as MRI or X-rays. These tools help me identify disc height loss, changes in the annulus fibrosis (the tough outer disc layer), and any nerve involvement. Accurate diagnosis is essential for creating a safe, effective treatment plan.

The Role of Exercise in DDD

Exercise plays a critical role in managing DDD. Staying active helps maintain spinal mobility, strengthens supporting muscles, and reduces pain for many patients.

Benefits of Staying Active

Research shows that exercise-based rehabilitation is effective for lumbar DDD, especially when tailored to individual needs. Activities like suspension training and aquatic therapy can improve pain and function without overloading the spine. In my practice, I’ve seen patients regain confidence and mobility through structured exercise programs that respect their limitations and goals. Exercise-based rehabilitation is effective for managing lumbar DDD.

*Having performed over 10,000 spine procedures, I consistently observe that patients who stay active and engaged in a tailored exercise program are more likely to experience a reduction in pain and a meaningful return to function. The right movement, matched to the individual, can be transformative.*

Regular activity counters the muscle atrophy and joint stiffness that often worsen pain.

Risks of Inactivity

Avoiding movement can actually worsen symptoms. Inactivity leads to muscle weakness, joint stiffness, and increased risk of further injury. Clinical guidelines support regular, supervised exercise as a cornerstone of conservative DDD care. Clinical practice guidelines support tailored exercise therapy for lumbar degenerative conditions.

*In my clinic, I find that patients who fear movement often get trapped in a cycle of deconditioning and worsening discomfort. The goal is always to break that cycle with safe, supportive activity guided by expert instruction.*

Read about annular tear of lumbar disc symptoms and treatment.

Can I Do Squats with Degenerative Disc Disease?

Many people with DDD ask if squats are safe. The answer depends on your symptoms, technique, and whether you have any neurological deficits.

Current Research on Squats & DDD

Studies indicate that deep or improper squats can increase stress on the spine, hips, and knees. However, modified squats—performed with proper form and within a pain-free range—can be safe and beneficial for many with DDD. I always recommend starting with bodyweight squats and focusing on alignment. Deep squats may increase stress on the knee and hip; modifications are important for those with DDD.

Clinical guidelines emphasize that most people with mild to moderate DDD can safely perform squats if they avoid pain and use correct technique. Surgery is only considered if there are significant neurological deficits, such as severe leg weakness or loss of bladder control. Significant neurodeficits may require surgery; mild cases respond to conservative care.

*As a physician personally trained by Dr. Kevin Pauza, the inventor of the Discseel® Procedure, my approach always prioritizes function and safety. In my clinic, I collaborate closely with physical therapists to create custom squat progressions for each patient—usually starting with shallow or partial squats and progressing only as tolerated.*

In my experience, patients who follow a personalized, progressive exercise plan—often developed with a physical therapist—achieve the best results and avoid setbacks.

“I came here unable to sit, walk or even stand due to back pain caused by degenerative disc disease. Two months after my treatment, I’m walking two miles a day—pain free. Dr. Wiederholz and his team really care about restoring your life.” —Brenda

Read more Houston patient reviews

Who Should Avoid Squats?

You should avoid squats if you have:

• Severe, unrelenting back or leg pain
• Numbness or weakness in your legs
• Loss of bladder or bowel control

If you notice any of these symptoms, stop exercising and consult a physician immediately.

*As a specialist, I carefully screen for these “red flag” symptoms in my Houston and Lawrenceville clinics. These could indicate nerve compression or a more serious spine issue requiring immediate evaluation rather than exercise modification.*

Learn about emergency symptoms of a herniated disc.

When to Seek Medical Attention

If you experience sudden leg weakness, numbness, or loss of bladder/bowel control, contact a physician right away. These may signal a serious nerve issue requiring urgent care.

Safe Squatting Tips & Modifications

Squats can be safe for many with DDD if you use the right approach. I always stress the importance of technique and listening to your body.

Squat Variations for Safer Back Support

*Professional Assessment:*
“As a quadruple board-certified regenerative medicine specialist, matching your spinal condition to the right squat progression is crucial. Not every patient can—or should—perform a full traditional squat.”

To reduce spinal stress, consider performing shallow squats (not going below parallel).

Suspension and aquatic training are also excellent for building strength with less spinal load.

Research supports these modifications, showing they improve function and reduce pain in DDD.

*Clinical Observation Statement:*
“In my practice, I frequently encounter patients who have spent years exploring treatments—from surgeries to pain medications—without achieving meaningful relief. Through careful instruction on safe squat variations, many discover improvement in both strength and symptoms, while feeling empowered to stay active.”

*Experience-Based Insight:*
“Maintaining good squat form—keeping the spine neutral, feet shoulder-width apart, and avoiding pain—can help protect your back. I typically guide patients in front of a mirror or provide video feedback to ensure their confidence and safety.”

Discover everything you need to know about new treatments for ruptured discs.

Red Flags to Stop Immediately

Stop squatting and consult a physician if you experience sharp or radiating pain, sudden numbness or tingling, or loss of strength in your legs.

*Remember, feeling mild muscle fatigue is normal, but increasing pain, especially nerve-type symptoms, is not.*

Alternatives to Squats for DDD

If squats are uncomfortable or not recommended, there are many other ways to strengthen your lower body safely.

Other Spine-Safe Lower Body Exercises

I often suggest:

• Step-ups on a low platform
• Glute bridges
• Seated leg presses (with light resistance)
• Aquatic exercises

These options minimize spinal loading while still building strength and stability. According to recent studies, 65% of lumbar DDD patients see significant improvement with non-surgical treatments and physical therapy. Nonsurgical treatments and physical therapy improve pain and function.

*Having led thousands of patients through DDD recovery, I’ve found aquatic therapy and well-chosen machines are especially helpful for those anxious about joint pain or balance. The key is finding what aligns with your body and your goals.*

Physical therapy after surgery also helps restore function and quality of life.

Getting Advice from a Specialist

Before starting any new exercise, I recommend consulting a physician or physical therapist with experience in spine care. A tailored plan ensures you avoid risky movements and progress safely.

*Comparative Expertise:*
“Unlike larger clinics where patients may rarely see the same provider, I personally oversee every aspect of each patient’s care—from diagnostics to rehabilitation—to ensure your unique needs are understood and addressed.”

Why See a DDD Specialist in Houston?

As a quadruple board-certified regenerative spine specialist, I offer advanced, minimally invasive treatments like Discseel® right here in Houston. My approach combines cutting-edge regenerative medicine with personalized exercise and wellness strategies, helping you restore your spine and reclaim your life—without invasive surgery.

*As one of only three certified Discseel® master instructors worldwide—and the only one serving Houston directly trained by its inventor—I ensure my patients receive the most innovative, least invasive treatments available. Many reclaim activity in days, not months, and avoid the risks of spinal fusion.*

At Performance Pain & Sports Medicine, I personally oversee your care, ensuring you receive the most effective, evidence-based solutions for DDD. If you’re ready to explore options beyond traditional surgery, my team and I are here to help.

Find out how Discseel® reviews show lasting back pain relief.

What Our Patients Say on Google

Patient experiences are at the heart of my approach to spine care. Hearing directly from those I’ve treated helps me refine my methods and ensures that every patient feels supported and understood.

I recently received feedback that captures what we aim to provide for those struggling with pain and uncertainty:

“Dr. Wiederholz and the entire team at OSD Surgery Center were amazing. Dr. Wiederholz gave me cervical spinal injections for pain relief. The entire process from check-in until when I was discharged was a good experience. The entire team was kind and caring and made me feel safe and secure. I will be going back in 4 weeks for the same procedure on my lower spine. I highly recommend Dr. Wiederholz and his team for pain management procedures. I would recommend him to anyone.”
— Brenda

You can read more Houston patient reviews here.

Stories like this remind me why it’s so important to offer compassionate, evidence-based care—especially when guiding patients through safe exercise and advanced, non-surgical options for degenerative disc disease.

Safe Squats and Spine Care in Houston, TX

Living with degenerative disc disease in Houston means you have access to advanced, minimally invasive spine care and expert guidance on safe exercise. The city’s active lifestyle and warm climate encourage year-round movement, but it’s crucial to adapt your routine to protect your spine.

In Houston, I see many patients who want to stay active but worry about worsening their symptoms. That’s why I focus on individualized exercise plans, including safe squat modifications, tailored to your specific needs and goals. Our clinic is equipped with the latest technology and a team dedicated to helping you regain mobility without unnecessary surgery.

If you’re in Houston and wondering, “Can I Do Squats If I Have Degenerative Disc Disease?”—know that you don’t have to navigate this alone. Schedule a consultation at Performance Pain & Sports Medicine to receive a personalized assessment and discover if you’re a candidate for innovative treatments like Discseel®. Your path to safer movement and lasting relief can start right here in Houston.

Conclusion

If you’re asking, “Can I Do Squats If I Have Degenerative Disc Disease?”—the answer is yes, with the right guidance and modifications. Safe, individualized exercise can help you regain strength, reduce pain, and return to the activities you love. Research confirms that tailored rehabilitation, including modified squats, is effective for most people with DDD, especially when supervised by a specialist. Exercise-based rehabilitation is an effective strategy for managing lumbar DDD.

As a quadruple board-certified regenerative spine specialist, I have seen firsthand how advanced, non-surgical treatments like Discseel® can restore mobility and quality of life—often when other options have failed. If you’re in Houston and ready to stop missing out on daily life, I invite you to take the next step. See if you are a candidate for the Discseel® Procedure. Schedule your consultation today and experience advanced regenerative care without invasive surgery.

*This article is for educational purposes only and should not be used as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition or treatment options. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.*

Frequently Asked Questions

Can I do squats if I have degenerative disc disease?

Yes, you can often do squats with degenerative disc disease if you use proper form and modify the movement to avoid pain. Most patients benefit from starting with shallow or supported squats, and working with a physician or physical therapist ensures safety and effectiveness.

Where can I find safe, non-surgical spine care for DDD in Houston?

You can find advanced, non-surgical spine care—including the Discseel® Procedure—at my Houston practice, Performance Pain & Sports Medicine. I offer personalized assessments and minimally invasive treatments designed to help you stay active and avoid unnecessary surgery.

What should I document for my insurance or legal case if I have DDD and want to exercise?

If you’re managing DDD and need documentation for insurance or legal purposes, keep detailed records of your diagnosis, symptoms, and all treatments or exercise programs you attempt. I provide objective assessments and clear reports to support your case and ensure your care plan meets professional standards.

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