Degenerative disc conditions refer to an ailment of the vertebrae and cartilage along the spinal column. This condition causes the cartilage between disks to shrink and lose fluid, leading to lower shock absorption in the spine. This condition can be painful and debilitating for patients when left untreated. However, performing a few simple exercises at home under doctor supervision can help alleviate this pain and aid in the treatment process.
Practicing Good Posture
One of the easiest and most effective exercises you can do to help treat degenerative disc disease is to simply practice good posture. Sitting and standing in an anatomically correct position forces the muscles in your neck and back to work together to maintain spinal balance and proper alignment. As the Mayfield Clinic suggests, slouching in an office chair or walking with rounded shoulders are leading contributors to many spine disorders, including degenerative disc disease. Remaining aware of your posture can be difficult to remember at first, but you can experience fast relief with this practice.
Pelvic Tilt
Depending on the severity and location of your condition in relation to your spinal column, pelvic tilt exercises can prove to be beneficial in degenerative disc treatment. According to SpineUniverse.com, this exercise is best done while lying on your back on a straight, flat surface. Placing your hands on either side of your hips, gently rotate your pelvis back toward the floor, using the flat surface as resistance. Focus on using your lower back and gluteal muscles to complete this exercise. Hold this position for at least five seconds before releasing the hold in a smooth, slow movement back to neutral position. This exercise can be repeated many times during the day, again depending on your comfort level.
Spinal Rotation
Another helpful exercise to consider for the treatment of degenerative disc disease is spinal rotation. While laying on your back on a flat surface, place your arms and hands on the floor on either side of your body. Bend your knees to roughly 90 degrees so your feet are elevated. Slowly and smoothly rotate your knees to one side of your body while keeping your upper torso flat on the floor. Depending on your flexibility and the severity of your condition, you should be able to touch the floor with your knees at the end of this rotation. Hold this position for five seconds before repeating on the opposite side, according to SpineUniverse.com.
