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Exercise Suggestion for Degenerative Disc Disease
 Degenerative
disc disease refers to the changes in the spinal discs resulting from chronic
wear and tear, injury, or simply
aging. These changes include loss of fluid in the discs (a condition called
disc desiccation), tears of the disc annulus (the outer layer of the disc), and
growth of nerve fibers in the damaged discs.
A regular routine of
back exercises can prevent
low back pain and/or reduce the severity and duration of any “flare-ups.”
Controlled, gradual, progressive back pain exercises can help the back retain
its
strength and
flexibility. Also, back movement promotes the delivery of nutrients to
spine, keeping discs, muscles, ligaments, and joints healthier.
The exercises can be broadly categorized as, each category included two
stretching and strengthening exercises. Stretching exercise should focus on
achieving flexibility and elasticity in the disc, muscles, ligaments, and
tendons. Additionally, it is important to activate and strengthen muscles not
directly involved with the injured area, such as the
arms
and legs.
For example,
hamstring tightness limits motion in the pelvis and can place it in a
position that increases stress across the low back, so hamstring stretching is
an important part of alleviating low back pain.
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Cervical (Neck) Exercises- are recommended for those who have
neck pain, most frequently felt as a stiff neck. In addition to having
the low-grade pain of a stiff or inflexible neck, many patients with
cervical disc degeneration have numbness, tingling, or even weakness in the
neck, arms, or shoulders as a result of nerves in the cervical area becoming
irritated or pinched. Stretching exercises include, the anchor stretch & the
glide. Anchor stretch invokes the utilization of a towel to anchor
your shoulders for a better supporting stretch. Stand on the towel,
eliminating the slack, and keeping your elbow straight. Slowly tilt head
away from shoulder. Keep head facing forward and maintain a straight back. 2
sets each side, holding each set 20 seconds. The glide stretches the
flexors and extensors of the neck, increasing cervical mobility, allowing
you to move your neck farther and with more control. Sit up with back
straight and feet flat throughout the exercise. Keep your chin level and
slowly move your head forward and backward. Reach with your chin straight
forward and then back. Maintain a straight back. Proper position of your
head and neck is the key to results in this exercise. 2 sets and 10
repetitions. Strengthening exercises includes, the front and back
resistance.
Cervical disc degenerative disorder can be characterized by neck
pain. This neck pain can be most prevalent when the patient is
upright or moving the head and can be reduced by lying down or
reclining. Often the disc will be associated with osteophytes or
bone spurs. They can further reduce movement and lead to nerve
compression. The cervical nerve roots innervate the back of the head
and neck as well as the arms and hands. If they are affected, the
patient could have burning, tingling, numbness, and pain in these
areas. Sometimes headaches result from cervical degenerative disc
problems. |
-
 Thoracic
(Mid–Back) Exercises- Thoracic degenerative disc disease is not as common as
cervical or lumbar degenerative disc disease, but that’s not to say it’s any
less painful. Because your mid-back vertebrae do not bend or flex as frequently
as vertebrae in your neck and lower back, there is less stress put upon those
discs. Exercises for the upper back include the upper back stretch and the
corner chest stretch. To perform the Upper back stretch, position with
thumbs down, interlock your hands chest-high in front of you. Slowly stretch
your arms straight in front of you. Drop your head down, and keep reaching.
Continue to stretch throughout the duration. 2 sets, 20 seconds each set. In
case of the Corner chest stretch, position yourself in a corner. Lift
arms so that the upper arms are parallel to the floor, and rest forearms on the
wall. Slowly push straight forward, stretching out your
chest muscles. Lead with your shoulders. Keep upper arms level. Stretch to
the point of minimal discomfort. Don't overstretch. 2 sets, 20 seconds per set.
Overstretching is most often counter-productive. Wall Push and Chair
Raises are effective strength building exercises in the thoracic region.
Symptoms include:
- Pain upon twisting of the back
- Muscle spasms
- Bowel or bladder dysfunction
- Slumped posture
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-
 Lumbar
(Low Back) Exercises: The first line of treatment is usually to avoid
aggravating the condition. Modifying activities to preclude lifting of heavy
objects and playing sports that require rotating the back (e.g. golf, basketball
or football) can be a good first step. In addition, it is also helpful to learn
correct 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.
Stretching exercises include the pelvic clock and the figure 4. By
rotating your hips to the floor, you receive lower back stretching benefits.
Besides, your muscles which move and stabilize your trunk (external obliques)
receive strengthening benefits. To perform the pelvic clock, lie flat on
your back with your knees bent and feet flat on the floor. Relax and feel your
whole back as it touches the floor. Slowly rotate your hips counter-clockwise,
pushing your lower back flat onto the floor. Hold for a count of 20 seconds, 2
sets with 5 seconds rest between sets. In order to perform the figure 4,
lie flat on your back. Cross one leg over the other, resting the ankle above the
opposite knee. Pull up on your thigh and hold. Utilize a towel around your thigh
to aid in pulling if needed. Keep head on floor. Don't over-cross your leg by
letting your ankle slide down the opposite leg. Hold 20 seconds, and alternate
sides. 2 sets with each side. The
bridge
and
trunk extension are two effective strengthening exercises for the lower
back.
Finally, conditioning through low-impact
aerobic exercise
is very important for both rehabilitation and maintenance of the spine.
Aerobically fit patients will have fewer episodes of low back pain, and will
experience less pain when an episode occurs. Well-conditioned patients are also
more likely to maintain their regular routine, whereas patients with chronic
back pain who do not work on aerobic conditioning are likely to gradually lose
their ability to perform everyday activities.
Examples of low-impact aerobic exercises that are gentle on the back include:
- Water exercises (also called pool therapy or aquatic therapy)
- Stationery
biking
-
Walking (including walking on a treadmill)
Suggested reading:
Dated 23 January 2011
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