Degenerative Disc Disease Exercises

Exercises for Degenerative Disc Disease

Degenerative disc disease generally causes pain in the low back, but if a damaged disc pinches a nerve root in the lower back, it can also cause pain that radiates into the buttocks, thigh and shoots down the thigh into the leg. This type of pain is known as sciatica.

The type of exercises for degenerative disc disease and sciatica is a dynamic lumbar stabilization program. The form of exercises for degenerative disc disease used in the McKenzie Method is often included in the exercise for degenerative disc disease regimen.

Relief of the discomfort caused by nerve compression requires discovering the most relaxed and least painful position for the pelvis and the lumbar vertebrae and then teaching the body to hold this position when moving through daily tasks. When done correctly, these exercises for degenerative disc disease can decrease movement in the vertebral segments and reduce irritation and inflammation of the nerves. This helps decrease pain and protects the region from further injury.

Some examples of dynamic lumbar stabilizing exercises are exercises for degenerative disc disease while lying on the stomach and degenerative disc disease exercises while lying on the back.

Exercise #1: Hook-lying March

  1. Lie on your back on the floor. Place a small pillow or a small rolled towel under the small of your back for support.
  2. Bend your legs at the knees. Your arms are at your sides.
  3. Tighten your abdominal muscles and, one at a time, slowly raise your feet 3 to 4 inches off the floor in a "marching" motion.
  4. Try to "march" for about 30 seconds.
  5. Rest for 30 seconds.
  6. Repeat two or three times.
  7. Try to keep your back still and straight throughout the exercise and remember to hold your abdominal muscles tight.

Exercise #2: Hook-lying March Combination

This exercises for degenerative disc disease is the same as the one just described, but in addition to marching with your feet, raise and lower your arms.

  1. When you "march" with your right leg, raise your left arm over your head.
  2. When you "march" with your left leg, raise your right arm over your head.
  3. Remember to hold your back straight and still, and your abdominal muscles tight.

Exercise #3: Bridging

  1. Lie on your back on the floor.
  2. Place a small pillow or a rolled towel under your head for support.
  3. Bend your legs at the knees, placing your feet flat on the floor.
  4. Tense your abdominal muscles and slowly raise your buttocks off the floor.
  5. Hold this "bridge" position for 5 to 10 seconds.
  6. Slowly lower yourself back to the starting position and relax for 10 seconds.
  7. Repeat 10 times.
  8. Remember to keep your back straight and your abdominal muscles tense.

 

Exercise #4: Pelvic Tilt

In order to find the most comfortable and least painful position for your lower back, the pelvic tilt can be used. To do this, tighten the muscles in your buttocks and in your lower stomach. This exercises for degenerative disc disease will flatten the low portion of the back.

 

Pelvic Tilt A
  1. Starting position is lying on your abdomen on the floor
  2. Your forearms can be bent at the elbows, forearms, and palms on the floor.
  3. Slowly lift one leg. Keep your knee bent only slightly. There should be no arch in your neck or in your back.
  4. Hold this position for the count of five.
  5. Slowly lower your leg
  6. Repeat with the opposite leg
  7. Set your goal for 10 lifts with each leg.

 

Pelvic Tilt B
  1. Starting position is lying on your abdomen of the floor.
  2. Your arms are stretched out straight in front of your head, no bend at the elbows.
  3. Slowly raise one arm and the opposite leg at the same time, about 2 or 3 inches from the floor.
  4. Hold this position for the count of five.
  5. Slowly lower your arm and leg to the starting position.
  6. Repeat with the opposite arm and leg.
  7. Set your goal for 10 repetitions with each side.

Exercise #5: 4-Point Position

Stabilizing exercises for degenerative disc disease can also be done on your hands and knees. This is sometimes known as the 4-point position. Be sure to avoid any twisting in your spine, don't allow your lower back to sag and raise your legs and arms only as high as your pain will allow. It is very important to maintain control your trunk position for this exercise.

4-Point Position A

  1. Starting position is on your hands and knees on the floor
  2. Raise one leg straight out behind you, with your knee slightly bent
  3. Make certain there is no arch in your neck or in your back
  4. Hold this position for a count of five
  5. Slowly lower your leg to the starting position
  6. Repeat with the opposite leg
  7. Set your goal for 10 lifts with each leg

4-Point Position B

These exercises for degenerative disc disease is more advanced than the previous one but is very similar. While raising your left leg, also raise your right arm up and forward. Hold for the count of five, then slowly lower your arm and leg to the starting position. Repeat with your right leg and left arm.
Set your goal for 10 repetitions of each leg/arm combination raises.
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Questions & Answers
Q:
What is the best way to treat permanent back and neck pain and stiffness?
A:

Here are some tips:

Neck Pain Tips: Sleep with a cervical pillow

Orthopedic or cervical pillows are made with special contours to support the space beneath the neck and head. They are also more concave for the head and provide more support to the neck.

Neck Pain Tips: Sleep on your back

The best position to lie to sleep is on your back. If you sleep on your stomach or on your side, make sure your pillow is not too thick. It should raise your head no more than 4 to 6 inches. This will keep your neck and head from turning to either side.

Neck Pain Tips: Position your computer screen at eye level

While you are working at a computer, sit comfortably in your chair with your computer in front of you. Close your eyes and then open them. When you open your eyes, you should see the middle of the computer screen. If your gaze is not in the middle of the screen, adjust the height of the screen using items like books.

To keep your head from gradually drifting forward, take frequent breaks to stretch. Getting up to walk around at least once every half-hour is one of the best neck pain tips.

Neck Pain Tips: Use a telephone headset

Never hold a phone between your shoulder and your ear. Use a headset or other hands-free system to talk on the phone and avoid abusing your neck and spine.

Neck Pain Tips: Exercise your neck muscles

One of the best neck pain tips is using the chin tuck. You can do this often throughout the day. In addition to helping strengthen the muscles that hold the head in alignment over the shoulders, it also helps strengthen the scalene and sub-occipital muscles.

Read more tips here: Neck Pain Tips: Sleeping, Posture, Exercising, Hydration & Prevention

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Temed Holdings
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Q:
What is the best treatment for neck pain and shoulder Pain?
A:

One of the best treatment for neck pain and shoulder pain is exercises:

Neck Pain Exercises: Neck Extension

  1. To begin this neck pain exercise, sit up straight in a chair with your feet flat on the floor.
  2. Looking straight ahead, tuck your chin slightly (starting position)
  3. Place the palm of your hand on the back of your neck, at the base of your head
  4. Apply slight forward pressure with your hand, while resisting the forward motion of your neck and head
  5. Hold for a count of 5 and return to the starting position and relax
  6. Repeat the neck pain exercises 5-10 times

Neck pain exercises: Side bend

  1. Sit up straight in a chair with your feet flat on the floor.
  2. Looking straight ahead, tuck your chin slightly (starting position)
  3. Place your left hand, palm down, on the left side of your head (around your ear)
  4. Slightly push your head to the right side with your hand, while resisting the sideways motion of your neck and head
  5. Hold for a count of 5 and return to the starting position and relax.
  6. Repeat 5-10 times
  7. Repeat the neck pain exercises with the other side.

Neck pain exercises: Neck flexion

  1. Sit up straight in a chair with your feet flat on the floor.
  2. Looking straight ahead, tuck your chin slightly (starting position)
  3. Place the tips of your fingers on your forehead
  4. Slightly push your head backward with your fingers, while resisting the backward motion of your neck and head
  5. Hold for a count of 5 and return to the starting position and relax.
  6. Repeat the neck pain exercises 5-10 times

More exercises here: Neck Pain Exercises

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Temed Holdings
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Q:
How do I reduce the shoulder and neck pain?
A:

Here are some tips:

Neck Pain Tips: Sleep with a cervical pillow

Orthopedic or cervical pillows are made with special contours to support the space beneath the neck and head. They are also more concave for the head and provide more support to the neck.

Neck Pain Tips: Sleep on your back

The best position to lie to sleep is on your back. If you sleep on your stomach or on your side, make sure your pillow is not too thick. It should raise your head no more than 4 to 6 inches. This will keep your neck and head from turning to either side.

Neck Pain Tips: Position your computer screen at eye level

While you are working at a computer, sit comfortably in your chair with your computer in front of you. Close your eyes and then open them. When you open your eyes, you should see the middle of the computer screen. If your gaze is not in the middle of the screen, adjust the height of the screen using items like books.

To keep your head from gradually drifting forward, take frequent breaks to stretch. Getting up to walk around at least once every half-hour is one of the best neck pain tips.

Neck Pain Tips: Carry weight evenly

Many people make the mistake of carrying a heavy briefcase or their purse on their shoulder or on one side of their body. Doing this causes strain in the muscles and leads to pain.

Remove non-essentials from your briefcase or purse. Consider using a backpack to evenly distribute the weight across your shoulders. If you choose to carry a purse or backpack, keep your shoulders level while carrying it.

Neck Pain Tips: Maintain a proper posture

The most common posture contributing to neck pain is the “head-and-shoulders-forward” posture. In this position, the neck slopes forward, putting the head in front of the shoulders.

In this position, the head pulls the upper back forward also in a slumped position. This places a strain on the entire spinal column.

More tips here: Neck Pain Tips: Sleeping, Posture, Exercising, Hydration & Prevention

Read more
Temed Holdings
4 answers