The term “degenerative disc disease” refers to changes in the spinal discs caused by chronic wear and tear injury, or simply aging. These changes include disc desiccation (the loss of fluid in the discs), tears in the disc annulus (the outer layer of the disc), and nerve fiber growth in the damaged discs.
A regular back exercise routine can help to prevent low back pain and/or reduce the severity and duration of any “flare-ups.” Controlled, gradual, and progressive back pain exercises can aid in the preservation of the back’s strength and flexibility. The back movement also promotes the delivery of nutrients to the spine, which keeps discs, muscles, ligaments, and joints healthy.
The exercises can be broadly classified as follows, with each category containing two stretching and strengthening exercises. The goal of stretching exercises should be to increase flexibility and elasticity in the disc, muscles, ligaments, and tendons. It’s also critical to activate and strengthen muscles that aren’t directly involved with the injured area, like the arms and legs. Hamstring tightness, for example, limits motion in the pelvis and can place it in a position that increases the stress across the low back, so hamstring stretching is an important part of relieving low back pain.
- Cervical (Neck) Exercises– are recommended for those who suffer from neck pain, which is most commonly manifested as a stiff neck. In addition to the low-grade pain of a stiff or inflexible neck, many patients with cervical disc degeneration experience numbness, tingling, or even weakness in the neck, arms, or shoulders caused by irritated or pinched nerves in the cervical region. The anchor stretch and the glide are two stretching exercises. Anchor stretch involves using a towel to anchor your shoulders for a more supportive stretch. Stand up straight on the towel, removing any slack and keeping your elbow straight. Tilt your head away from your shoulder slowly. Maintain a straight back and keep your head forward. 2 sets on each side, 20 seconds rest between sets. The glide stretches the neck flexors and extensors, increasing cervical mobility and allowing you to move your neck further and with greater control. Throughout the exercise, keep your back straight and your feet flat. Maintain a level chin and slowly move your head forward and backward. Reach forward and then back with your chin straight. Keep your back straight. The proper positioning of your head and neck is critical to the success of this exercise. Two sets of ten repetitions. Front and back resistance exercises are examples of strengthening exercises.
- Exercises for the Thoracic (Mid–Back)–Although thoracic degenerative disc disease is less common than cervical or lumbar degenerative disc disease, it is no less painful. Because your mid-back vertebrae do not bend or flex as frequently as those in your neck and lower back, they are subjected to less stress. Upper back exercises include the upper back stretch and the corner chest stretch. Position your thumbs down and your hands chest-high in front of you to perform the upper back stretch. Slowly extend your arms straight out in front of you. Continue to reach with your head down. Stretch for the duration of the workout. 2 sets of 20 seconds each. Position yourself in a corner for the Corner chest stretch. Raise your arms so that your upper arms are parallel to the floor, and place your forearms on the wall. Push straight forward, stretching your chest muscles as you go. Take the lead with your shoulders. Maintain a level upper body. Stretch only to the point of discomfort. Don’t overextend yourself. 2 sets of 20 seconds each. Overstretching is almost always harmful. Wall Pushes and Chair Raises are effective thoracic strength building exercises.
- Exercises for the Lumbar (Low Back): The first line of treatment is usually to avoid aggravating the condition. A good first step is to modify activities to avoid lifting heavy objects and to participate in sports that require back rotation (e.g., golf, basketball, or football). Furthermore, learning proper ergonomics, such as how to lift heavy objects, how to set up the office chair and workspace, and sleep postures that reduce pressure on the low back, is beneficial. The pelvic clock and the figure 4 are two stretching exercises. Lower back stretches are obtained by rotating your hips to the floor. Furthermore, the muscles that move and stabilize your trunk (external oblique) are strengthened. To do the pelvic clock, lie on your back with your knees bent and your feet flat on the floor. Relax and feel your entire back touching the floor. Slowly rotate your hips counterclockwise, pressing your lower back flat against the floor. Hold for 20 seconds, 2 sets of 5 seconds rest between sets. To perform the fourth figure, lie flat on your back. Cross one leg over the other, with the ankle resting on top of the opposite knee. Pull up and hold on your thigh. If necessary, wrap a towel around your thigh to aid in pulling. Keep your head on the floor. Don’t cross your legs too far by allowing your ankle to slide down the opposite leg. Hold for 20 seconds, then switch sides. Each side has two sets. The bridge and trunk extension are two effective lower back strengthening exercises.
Finally, conditioning via low-impact aerobic exercise is essential for both spine rehabilitation and maintenance. Aerobically fit patients have fewer episodes of low back pain and experience less pain when they do. Patients who are well-conditioned are also more likely to stick to a regular routine, whereas patients with chronic back pain who do not work on aerobic conditioning are less likely to stick to a regular routine. They are likely to gradually lose their ability to perform daily tasks.
Low-impact aerobic exercises that are easy on the back include:
- Water workouts (also called pool therapy or aquatic therapy)
- Biking at a standstill
- Taking a walk (including walking on a treadmill)
Disclaimer
The Content is not meant to be a replacement for professional medical advice, diagnosis, or treatment. If you have any questions about a medical condition, always seek the advice of your physician or another qualified health provider.
