At some point, many of us hear the same phrase after an X-ray or MRI: “You have degenerative changes.” It sounds ominous, and when you hear it - especially in connection with your spine - it can feel unsettling.

I heard those words recently myself.

After several weeks of discomfort in my neck and upper shoulder on the right side, and pain that began to radiate down toward my elbow, I tried to do what many of us do. I pushed through, used heat, reached for Biofreeze, adjusted my sleep position, and told myself it would pass. When it didn’t, I finally went to the doctor.

An X-ray was ordered, and there it was: degenerative changes in my cervical spine, most prominent at multiple levels. This wasn’t entirely new territory for me. About six months earlier, when I was experiencing pain in my hip, an X-ray revealed degenerative changes and arthritis there as well. Still, hearing those words—particularly in relation to my spine—gave me pause.

What I’ve come to understand, and what I think is important to share, is that degenerative changes are not a diagnosis of decline; they are a reflection of a life lived. By the time we reach our 60s, most of us have some degree of wear and tear in our joints and spine, whether we feel it or not. The discs in our spine lose some of their cushioning, joints can stiffen, and bone spurs may develop. This is a natural part of aging, not necessarily a signal that something is wrong.

What matters far more than what appears on an X-ray is how we support our bodies every day. In my case, the pain I was experiencing was not just about what the imaging showed, but also about how I move, how I sit, and how I manage the physical demands of my day.

My doctor prescribed physical therapy and, just as importantly, recommended that I take a close look at my workstation—my posture, the height of my computer screen, and how long I sit without moving. It turns out that something as routine as sitting at a desk, day after day, can contribute significantly to neck strain and nerve irritation.

That realization was both humbling and empowering. While we cannot stop the aging process, our bodies remain remarkably adaptable. With the right support—through strengthening, improved alignment, and more mindful movement, we can reduce pain, improve function, and continue doing the things that matter most to us.

Physical therapy, in this context, is not just about treating a current issue; it is about learning to move differently, building strength where we need it most, and preventing small problems from becoming larger ones.

All of this has reinforced a simple but important truth for me: aging is not the problem; inactivity is. The goal is to stay engaged in how we care for ourselves as those changes occur, paying attention to early signals, responding thoughtfully, and strengthening what supports us.

So yes, I have degenerative changes, and like many of you, I am learning what that means and how to respond. What gives me confidence is knowing that I also have a plan—physical therapy, greater awareness of how I work and move throughout the day, and a renewed commitment to maintaining strength and mobility.

The goal is not to stay young, but to remain strong, supported, and fully engaged in the life we are living at every age, and I am realizing that staying engaged means caring for myself differently than I did before.