Top Exercises and Stretches for Degenerative Disc Disease

Physical therapy can be highly beneficial for managing degenerative disc disease (DDD). Here are some key advantages:

• Pain Reduction: Targeted exercises help alleviate discomfort by improving spinal mobility and reducing pressure on affected discs.

• Improved Strength & Stability: Strengthening core and back muscles provides better support for the spine, reducing strain on weakened discs.

• Enhanced Flexibility & Mobility: Stretching and movement-based therapy improve range of motion, making daily activities easier.

• Better Posture & Alignment: Physical therapy helps correct posture, preventing further stress on the spine.

• Non-Surgical Management: Many people find relief through therapy without needing invasive procedures.

• Personalized Treatment Plans: Therapists tailor exercises to individual needs, ensuring safe and effective recovery.

Starting Physical Therapy for Degenerative Disc Disease

My physical therapist was the first medical practitioner who gave me hope after my diagnosis. He looked at my x-rays and studied them closely, then had me do several different types of movements with my back and legs to test my strength in various ways. Then, in a calm voice he told me that every person's spine looks incredibly different. He also shared that there are multiple ways to read or interpret an x-ray. In contrast to the first orthopedic surgeon, the physical therapist made me feel like I could get better.

Next, he told me to breathe. When we breathe correctly during exercise or daily movements, we take in more oxygen which is then transported to our muscles through our bloodstream. This allows our muscles to make use of it to work more efficiently and perform better. I had to learn how to start breathing deeply and engaging my core throughout my daily movements, even while unloading the dish washer.

He believed that I was relying too much on my back muscles which was straining them. I had to relearn how to move my body in terms of walking and bending. This experience has made me completely reconsider the importance of exercise and stretching.

My physical therapist helped me discover that the left side of my body, the side of that hurts, is significantly weaker than my right side. It also came to light that while thin, my stomach and butt muscles were weak. During my first appointment, as my specific physical limitations came to light, I asked point blank, "Do I have a weak ass?"

He chuckled and said he couldn't say that as a physician but if the description fits.." His voice trailed off and the mood lightened. The importance of laughter can't be underestimated. Never stop laughing.

My physical therapist made a tailored workout for me to strengthen my ab and gluteal muscles without straining my back that lasts 15 to 20 minutes a day. I threw myself at the exercises as if doing them meant life or death. While degenerative disc disease is rarely deadly it can rob you of life's joys. I had to get better, not just for me, but for my two young boys.

Starting off physical therapy was rough. My body was weak, but I didn't realize just how weak until I started getting stronger and working out. I've always been naturally thin without spending much time in the gym. After having children, I completely stopped exercising and took my health for granted.

Improvement in my pain level took time, but there was a steady upwards progression. I did at least a month of daily exercises until I experienced a truly noticeable difference. Keeping my core and glute muscles strong is something I will have to prioritize the rest of my life to avoid pain. Period. End of story.

It's a curse and a blessing at the same time. I now have ab muscles in places I didn't even know existed and an overall more toned physique, yet people rarely know the real reason for my transformation.

Aging without pain isn't something that just happens. Fortunately, the fountain of youth can be found, just not in the way one would imagine. Rather than a physical fountain, it's a state of being that's achieved through consistent breath work, yoga and exercise.

Top Physical Therapy Exercises for Degenerative Disc Disease

Below you'll find my list of favorite exercises and stretches that I perform daily. I highly recommend going slowly and building your strength before performing the more strenuous ones.

• Half Plank: A modified plank where you rest on your forearms and knees, engaging your core and back muscles.

1. Start on your knees and forearms, keeping your elbows directly under your shoulders.

2. Engage your core and hold your body in a straight line from head to knees.

3. Maintain this position for 20-30 seconds, gradually increasing as you get stronger.

• Full Plank: A classic plank with extended arms and legs, keeping the body straight and core tight.

1. Start in a push-up position with hands directly under shoulders.

2. Keep your body straight, engage your core, and hold for 30-60 seconds.

3. Avoid sagging in your lower back or raising your hips too high.

• Elbow Plank: Similar to the full plank, but resting on forearms for a lower center of gravity and deeper core activation.

1. Place your forearms on the ground, elbows under shoulders, and extend your legs back.

2. Keep your body in a straight line and engage your core.

3. Hold for 30-60 seconds, keeping steady breaths.

• Mountain Climbers: A dynamic plank-based exercise where you alternate pulling knees toward your chest, engaging your core and improving endurance.

1. Start in a plank position with hands under shoulders.

2. Quickly drive one knee toward your chest while keeping the other extended.

3. Alternate legs in a controlled, running motion for 30 seconds.

• Leg Lower: Lying on your back, slowly lowering your legs to engage your lower abs without arching your back.

1. Lie on your back with legs extended upward.

2. Slowly lower one or both legs toward the floor while keeping your lower back flat.

3. Return to the starting position and repeat for 10-15 reps.

• Half Side Plank: A modified side plank with one knee bent for added stability while working obliques and shoulders.

1. Start lying on your side with your forearm on the ground and your bottom knee bent.

2. Lift your hips while engaging your core.

3. Hold for 20-30 seconds before switching sides.

• Side Plank: Balancing on one forearm and the edge of your foot, engaging your obliques for core stability.

1. Lie on your side, supporting yourself on one forearm with legs extended.

2. Lift your hips off the ground and hold for 30 seconds.

3. Keep your body aligned without twisting.

• Bridge: Lying on your back, lifting your hips to engage your glutes, hamstrings, and lower back.

1. Lie on your back with knees bent and feet flat.

2. Lift your hips, engaging your glutes and core.

3. Hold for 5 seconds, then lower down. Repeat for 10-15 reps.

• Bridge with Leg Lift: A bridge variation where one leg lifts, challenging stability and strengthening the core.

1. Perform a bridge, then lift one leg while keeping your hips level.

2. Lower the leg and repeat with the other side.

3. Perform 8-10 reps per side.

• Crouching Bear Plank: A quadruped position with bent knees hovering above the ground, firing up the core and legs.

1. Start in a quadruped position with knees hovering an inch off the ground.

2. Engage your core and hold for 20-30 seconds.

• Bear Plank with Leg Extension: A crouching bear plank variation where one leg extends backward, increasing core and glute engagement.

1. Begin in crouching bear plank.

2. Extend one leg straight back without moving your torso.

3. Return to start and alternate for 8-10 reps per leg.

• Lateral Bear Walk: Moving sideways while maintaining a bear plank to challenge stability and coordination.

1. Maintain a bear plank and take small side steps with hands and feet.

2. Move slowly and controlled, repeating for 10-12 steps.

• Scissor Kicks: Lying on your back, alternating crossing legs in the air to work the lower abs.

1. Lie on your back with legs extended.

2. Lift legs slightly and alternate crisscrossing them.

3. Perform for 30 seconds while keeping your core tight.

   
   

Top Stretches for Degenerative Disc Disease

These stretches can improve flexibility and reduce tension in the lower back and hips.

• Pigeon Pose

• Foam Roller Glute and Piriformis Stretch

• Supine Piriformis Stretch

• Seated Piriformis Stretch

• Lacrosse Massage Ball with a Piriformis Stretch