Degenerative disc disease can profoundly affect quality of life, making daily activities difficult due to pain and stiffness. Fortunately, there are solutions to relieve these symptoms and return to an active life. In this article, discover effective approaches to alleviate pain and improve your well-being.
My name is Anas, I am a physiotherapist and have treated many patients with this condition. In this article, I will introduce you 5 exercises tailored to your symptoms to relieve your pain and strengthen your back.
Understanding Degenerative Disc Disease
La degenerative disc disease is characterized by wear of the intervertebral discs, which can lead to lower back pain, radiation into the leg (sciatica) and sometimes a feeling of weak back or morning stiffness.
However, it is important to know that Some people with degenerative disc disease do not feel any pain. This condition can be asymptomatic, meaning that even if your discs are affected, it is entirely possible to live without pain.
Objectives of the Exercises
The objective of the exercises that I am going to suggest to you is to:
- Decrease inflammation
- Reduce pressure on the discs
- Relieve nerve irritation
- Strengthen the back to prevent recurrence of injuries.
Exercise 1: Traction to Relieve Acute Pain
This exercise is ideal if you suffer from acute pain, with a feeling of stuck back. It aims to decompress the vertebrae and immediately relieve pain.
How to do :
- Take a chair and place a pillow to absorb the pressure.
- Lean forward, grabbing the chair with your hands.
- Let your arms hang in front of you and hold the position for 5 to 10 seconds.
- Release and repeat this exercise 20 times.
This movement creates a spinal traction, reducing pressure on the discs and relieving pain.
Exercise 2: Stretch for Sciatica
If you are suffering from sciatica, this exercise is specially designed to relieve radiating pain that goes down the leg.
How to do :
- Lie on your stomach on the edge of a sofa or bed.
- Place a pillow under your stomach for added comfort.
- Extend one leg back while sliding the other leg forward.
- Hold this position for 10 seconds, then bring the leg back to the starting position.
- Repeat this movement 20 times, two to three times a day.
This exercise helps to stretch the sciatic nerve, which can reduce radiating pain.
Exercise 3: Mobility for Morning Stiffness
If you feel any stiffness upon waking, these exercises can be done right in your bed to help you start your day pain-free.
How to do :
- Lie on your back.
- Gently arch your back as if you were trying to create space under your lumbar spine.
- Release the position, then repeat this movement 30 times.
You can also make lumbar twists :
- Bend your knees and place your arms in front of you.
- Rotate your knees to one side while rotating your arms to the other side.
- Hold 5 seconds, then switch sides.
- Repeat this movement 30 times.
These exercises improve the spinal mobility and reduce stiffness.
Exercise 4: Strengthening for a Weak Back
If you feel that your back is fragile or weak, this paraspinal muscle strengthening exercise is essential for stabilizing your spine and prevent recurrences.
How to do :
- Lie on your stomach.
- Raise your arms and legs simultaneously (superman), holding the position 3 seconds.
- Come back down slowly.
- Repeat 20 times.
If this exercise is too difficult, you can make it easier by lifting one arm and the opposite leg at a time.
Exercise 5: Active Lumbar Stretch
This exercise is a great way to reduce pressure on the discs while strengthening your back.
How to do :
- Lie on your stomach with your arms under your shoulders.
- Push with your arms to lift your upper body while keeping your pelvis on the floor.
- Hold 5 seconds, then return to the starting position.
- Repeat 20 times.
This exercise promotes a lumbar extension, relieving the intervertebral discs.
Conclusion
All of these events offer an exceptional opportunity for young international arbitration practitioners to debate with eminent specialists in a friendly and open format and setting. 5 exercises are designed to relieve your degenerative disc disease pain and strengthen your back in the long term. If, despite these exercises, your pain persists, or if you want to go further, I have good news for you!
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References
Leonid Kalichman et al., (2008). Genetic determinants of degenerative disc disease. Genes involved. https://doi.org/10.1016/j.rhum.2007.11.010
My name is Anas Boukas and I am a physiotherapist. My mission ? Helping people who are suffering before their pain worsens and becomes chronic. I am also of the opinion that an educated patient greatly increases their chances of recovery. This is why I created Healthforall Group, a network of medical sites, in association with several health professionals.
My journey:
Bachelor's and Master's degrees at the University of Montreal , Physiotherapist for CBI Health,
Physiotherapist for The International Physiotherapy Center