Degenerative disk disease is a common source of back pain in which your intervertebral disc disks become damaged. This can cause severe pain that can stretch to your neck and legs. A proper exercise program can help strengthen your back muscles and prevent bone loss, which can help alleviate pain and allow you to resume normal activities.
Degenerative Disk Disease
Degenerative disk disease occurs when your intervertebral discs become damaged. Your disks lie in between the bones of your spine, known as vertebrae. Their job is to act like cushions, absorbing shock and protecting your spine, while allowing your spine to remain flexible. Over time, the pressure on your disks can cause wear and tear. Damage usually begins in the outer ring of the disk. Small tears cause the disk to become weak and eventually damage the center. As the nucleus of the disk weakens, it loses its water content. High water content is what allows your discs to absorb stress. Without water, your disk begins to collapse and the space between vertebrae narrows, which can lead to back problems.
Symptoms
According to the University of Maryland Medical Center, the most common early symptom of degenerative disc disease is back pain, which can spread to your thighs, buttocks and neck. It may feel worse when you are sitting, bending, lifting or twisting. You may also suffer from periods of severe pain that improve after a few days or months. Other symptoms of degenerative disk disease include numbness and tingling in your legs, weakness in your legs and foot drop, the inability to raise your foot at your ankle.
Exercise
Physical exercise is a key component of recovering from a back injury. According to the UMMC, studies show patients who exercise regularly have far fewer problems with their back. Exercise can help strengthen the muscles of your back and abdomen, helping to reduce strain and prevent the loss of bone mass, lowering your risk of stress fractures. Stretching exercises such as hamstring and back stretches can improve your range of motion in your back; range-of-motion limitations can cause pain. Strengthening exercises like pelvic tilts can stabilize your spine and compensate for a damaged disk, thus reducing instability and pain. To perform a pelvic tilt, lie on your back with your knees bent and feet flat on the floor. Tighten your abdomen and push your lower back into the ground. Hold this position for five seconds and relax.
Considerations
Your exercise program should be monitored by a professional physical therapist. He can advise you on which exercises can help and teach you the proper technique. If you are suffering from back pain, consult your physician. You may be suffering from a combination of back problems. It is important to get diagnosed properly so your injury can be treated correctly.
References
- University of Maryland Medical Center: A Patient's Guide to Degenerative Disc Disease
- Beth Israel Deaconess Medical Center; Degenerative Disk Disease; Krisha McCoy
- Spine-health.com; Exercise and Physical Therapy for Disc Disease Treatment and Pain Management; Peter F. Ullrich Jr., M.D.; June 2000
- Spine-health.com: Lumbar Stabilization Exercises; Andrew J. Cole, M.D.; April 2001
