Degenerative disc disease results from wear and tear on the back. Disc disease is a common consequence of aging. When there is stress to the discs in the back, other structures of the spine are affected, increasing the risk of suffering additional back problems. In most cases, the condition can be managed by stretching tight muscles, and strengthening weakened muscles and ligaments surrounding the spine.
Symptoms of Degenerative Disc Disease
In developing an exercise program for degenerative disc disease, it's important to understand that pain in the lower back is usually an early symptom of the condition. Movements that place stress on the damaged disc can cause pain in the lower back. Although degenerative disc disease generally starts with damage to the disc, over time it begins to affect other parts of the spine.
Benefits of Exercise
Regular exercise is the best way to maintain a healthy spine. Exercise strengthens the muscles in your back, as well as the muscles in your arms, legs and abdomen. This reduces back strain and the risk of injury. Aerobic exercise helps to relieve back pain associated with degenerative disc disease by releasing endorphins -- the body's natural pain relievers -- into the bloodstream. Weight-bearing exercises also help prevent the loss of bone mass that occurs with aging, reducing the risk of compression fractures. Poor posture can contribute to back pain as well. Therefore, it's important to learn how to sit, stand and move properly.
Stretching Exercises
Stretching exercises can help reduce low back pain. As a person ages, discs in the spine lose water content. This makes them less flexible and more susceptible to rupture with even a minor strain. Although it can take several weeks or even months of performing regular stretching exercises before you notice any improvement, achieving better range of motion in your lower back can eventually ease low back pain. Stretching the hamstring muscles in the back of the thigh can relieve low back pain. Tight hamstrings limit motion in the pelvic region, increasing stress across the lower back. One way to gently stretch the hamstrings is to sit on a chair placing one leg on another chair to stretch the muscles.
Back Strengthening Exercises
Dynamic lumbar stabilization exercises can help reduce the pain associated with degenerative disc disease. These exercises are usually prescribed for sciatica pain, which can radiate from the lower back into the buttocks and down the back of the legs. Dr. Peter F. Ullrich, Jr., an orthopedic surgeon in Wisconsin, recommends first working with a physical therapist who can teach you to keep the spine in a neutral position. Once the therapist locates the position where you feel most comfortable, the back muscles are exercised to condition the spine to maintain this position. These exercises strengthen the back, which helps to relieve pain.
Low-Impact Aerobic Exercises
Aerobic exercises that get the heart rate up and blood flowing throughout the body are beneficial to individuals who suffer chronic low back pain. Improved aerobic fitness can result in fewer episodes of pain. Doing regular back exercises can also lessen the severity of pain when it does occur. For this reason, it's essential to perform low-impact exercises, such as walking, riding a stationary bike or water aerobics, which are gentle on the lower back and do not jar the spine.
