As the fluid production that hydrates your joints begins to decrease with age, the discs in your back break down, which can lead to degenerative disc disease. The pressure that results can cause back pain and lead to conditions such as disc herniation, arthritis and spinal stenosis. Also called spondylosis, the condition is not actually a disease, but rather a term used to identify the inflexibility that occurs in your back as you get older. While exercise can contribute to degenerative disc disease, movement and activity can help reduce the pain associated with the condition.
Walking
Walking is one of the most effective exercises to do when you're rebounding from a painful disc episode. According to the Mayfield Clinic, it's vital to maintain correct posture when walking to prevent further pain and erosion of the discs. You should keep your head high and straight when walking, making sure your earlobes are aligned over your shoulders. Tuck in your stomach and walk with your legs, rather than leaning into the stride with your back. Shoes with proper arch support also take strain off your weakened back muscles.
Aerobics
Other low impact aerobic exercises are recommended in both degenerative disc disease prevention and rehabilitation. According to Spine Universe, aerobic exercise that doesn't cause spinal jarring increases your cardiovascular health and builds strong muscles, which support your back movements. You'll develop coordination and flexibility, vital for maintaining good back posture and preventing falls. Aerobic exercises such as swimming, working out on an elliptical trainer and cycling also help keep your weight in check as excessive weight places additional pressure on your spine. Aerobic exercise also reduces stress and anxiety, important for reducing pain.
Stretching
Stretching exercises should be done first thing in the morning, before and after exercising and whenever you feel stiff during the day. Back stretches must be smooth and gentle. Do not bounce when you stretch. You should not stretch so far that it hurts. Stop just before you feel any pain. Stretch while standing or lying down. Hold your stretches for 20 to 30 seconds to give the blood sufficient time to flow to the muscles. To relieve back pain, stretch the neck, shoulder, back, hips and leg muscles.
Strengthening
The lower back, or lumbar region, is the most common area affected by degenerative disc disease. Exercises aimed at strengthening the lower back are important to support the weakened discs and allow you to maintain an aerobic exercise schedule. You can perform a number of back strengthening exercises while lying on your back. Start by bending both knees and resting your feet flat on the floor. Raise one knee toward your chest and hold for a few seconds. Lower and repeat 10 times. Repeat on the other leg. The bridge is another effective back strengthening exercise that is done while on your back with your knees bent. Tighten your abs and lift your pelvis so that your core forms a straight line from your chest to your knees. Hold for a count of 10, release and repeat 10 to 20 times.
