The EXERCISES you need to get STRONG with DEGENERATIVE DISC DISEASE | DISC PAIN RELIEF
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- čas přidán 6. 12. 2021
- READ MORE: 3 things to avoid to prevent degenerative disc disease from getting worse: keeptheadventurealive.com/pre...
If you have ever been diagnosed with degenerative disc disease, spine arthritis, or low back pain it can be treated conservatively and most of the time does not require surgery. In order to unlock back pain relief, it is imperative you start to find movement that your body likes. You can easily complete this low impact workout home to build a stronger, less painful back led by a physical therapist!
Learn the best exercises to relieve pain from degenerative discs or disc pain in lower back because it is possible to find pain relief with exercise. Join Dr. Alyssa Kuhn, a physical therapist and osteoarthritis specialist with Keep the Adventure Alive! Follow along this 20 minute workout to eliminate your back pain right now!
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Disclaimer: This post is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Kuhn and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Move Well Age Well, LLC and Dr. Alyssa Kuhn, PT, DPT are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site. - Krátké a kreslené filmy
I’m a driver and I’m sitting most of the time, I feeling better since I’ve started these exercises. Thank you !
So happy to hear that!
make sure you have good lumbar support when driving. Even my car that has an adjustable lumbar support isn’t enough. You need to try to maintain the same lumbar curve as when standing more or less. If you are slouching, then the discs will have more pressure on them. Some people find that moving the seat closer to the steering wheel helps. Take breaks and stand up and walk around a bit when you can.
All of us that deal with Back pain Luv YOU!!!❤
Love you❤
Thank you Ayssa. I am 64 and have a sciatica flare up due to DDD. I must say that this was made worse by a sport medicine PT who had me doing extreme stretches initially. After his therapy my leg was on fire! I have had very painful thigh and knee pain for a month as a result. I could barely walk. I am discovering that indeed I need the conservative exercises you have on your videos. My acupuncturist was the one who said never stretch an inflamed nerve. I am so grateful for your video. I am trying to get the nerve to settle down and to rebuild my muscle strength. This week I am going to get a new script for PT from my dr. for exactly what you are doing. I wish I lived in SLC!
I am glad you liked the video! Thank you for sharing your experience.
@@arthritisadventure I see that when I first got this diagnosis I was desperate to stop the pain and to get back to normal. It was too much too fast, and I caused more delay in healing. I like your approach ...slow and steady....also, I have seen 2 PT and the methods are very different so as you say it is important to find someone who works for you.
Thank you for this I am 38 with degenerative disc disease and have already had 2 herniated disc. I went from hiking half the AT to severe back pain. I had 6 months of physical therapy and the fear of that pain again keeps me from doing stuff. Thank you for this video bc it helps keeps me on a routine again! 😊
I am looking forward to trying this. Fingers crossed, I am so tired of pain.
I feel much better just after 1 session. Thank you so much. I am 79 years old and have degenerative arthritis.
Wonderful!
New subscriber! Have been dealing with back pain off and on last few years (I just turned 62 and tired of getting told "you know at YOUR age...or OUR age" depending on doc) and the last 3 months have had mri's (DDD and narrowing of spine, lumbar, cervical mri tomorrow,) one osteorithic shoulder and the other bursitis and need to lose some weight (how do we do this when it hurts to move). Have had therapy that seems to help a tiny bit then gets worse and I just keep cycling through it. Now at the point where its completely affected my life with pinching nerves, can barely walk a 1/4 mile and getting very little sleep. Can't take ibuprofen due to acid reflux, aspirin does nothing, and don't want to take pain killers just to mask. I sit on ice packs or heating pads a lot and just trying to not feel depressed! Have a ton of trips planned next year and am afraid I will miss out. I'm too young for this! I tried a few of the exercises holding on to a chair for stability, and a few of the exercises were ones I'm already doing (knee to chest), and they were very doable! I will watch the other videos as well and let you know how they go. Thanks for the inspiration and giving me hope. I have too much life left to live, I work for myself and my husband's amount of vacation time is huge, we want to travel and see the country and I don't want to miss out. I will keep you posted and thank you!
You’ve become my new therapist thank you
I agree ❤she has became my therapist also lol
This is the first time doing these exercises, and I can't thank you enough for this video. I have had back pain since December, and this is the first time in a long time that I feel good. I'll make sure to continue doing these exercises until I feel a lot better. Thank you!
Did these exercises for 2 days. I feel some relief from my lower back pain
I’ve been diagnosed with DDD. Pain in my back, neck, shoulders but I was able to get through this exercise. I’m always looking for exercises for DDD. Thank you. I am now a subscriber!
Welcome!!
I am from DR Dominican Republic and I have suffered from low back pain for two years
I have herniated discs and narrow lumbar canal , l have visited many doctors they injected me with cortisone steroids and I have taken all kinds of pain 💊
your exercises is the best thing that has happened to me I hope to continue improving
Gracias 🙏
I’m so glad to hear these exercises are helping you! Exercise can truly be very powerful for low back pain!
Alyssa, thank you for all the information and support you are given us all. Any exercises for shoulder pain that might help. Thank you. Niall
Am glad I ran across this video I had a MRI done on Saturday I received my results on yesterday it showed up I have arthritic changes and degeneration disc vertebrae. I have been dealing with pain since my Achilles foot surgery back in 2020 I will try these exercises tfs.
This was better than any PT I have seen. Thank you for a wonderful workout. I will be coming back for more ❤
Yay!!
Great video I am feeling fine as I do the exercises every morning thanks
Love and enjoyed it. Thank Alyssa for explaining it so good. I found it so easy to follow you.
Great to hear!
Thank you Alyssa! Your videos are the best, effective and safe! From now on I am going to follow only your videos! So very helpful!👏💕🌺
I'm glad you like the videos!
It took me a while to figure out that too much stretching can actually irritate your spine (DDD) and make exercise more difficult especially if you try to stretch first. Doing a warm-up like this and then moving into some gentle stretching does the trick for me.
I had cracking happen when I did the high side steps and the sitting down exercises . I still feel tightness in my spinal tail bone/hip area. But this helped so much. I’m doing this everyday to this video. Thank You
Im so glad it helped, thats wonderful! You got this
I love your video’s. I’m so glad you are posting them
Love your video so easy to follow my back feels looser now ❤
Thank you so much Alyssa for sharing your skills with us who are looking for help. These videos have helped me tremendously. I also call my mother once a day to do some of the easy ones over the phone and she (86) feels better and is even standing straighter. She is also more inspired to go for a short walk outside of her care home! We only do 10 - 12 minutes a day for her and I go on to do more of them. Feeling grateful!
I love that Leslie! Thank you for sharing!
Thanks so much. I've been struggling with back pain since last December 2021. Prior to this exacerbation, I was a pretty active person. The exercises were extremely helpful. I'm definitely interested in advancing the exercise so that I can become active again. Thanks!!
This can be a great place to start if it makes your body feel good! If interested in advancing, the Arthritis Adventure Blueprint works through 12 progressive videos to include more strength training and higher impact exercise! www.arthritisadventure.com
Completed for the duration! Sooooo helpful.
Awesome! Great work!
Thank you, I just did these exercises for the first time. They were just enough that i could keep up, since I have been a couch potato for to long. Thank you i have ddd and previous slipped discs. I really needed this .
Im starting to relize that if I didn't do something to improve my health
I could start to loose my mobility and my independence with it, I'm 61 and have several auto imune diseases.
Thanks again 🙂
Way to get started! I’m glad they felt good ❤️
Sorry to hear this lady Jane,I have the same problem,I just found this channel, I'm going to give it a try.good luck to you.
Great video, exactly what I needed.
Hope you can make more videos, real time, for lumbar spondylolisthesis and cervical spondylosis.
For sure many will be waiting.
Thanks a lot and God bless us all.
Glad you found this video helpful!
Aam already feeling better with these movements. Thank you very much
Wonderful!
I'm so happy I found your videos, thank you so much
Yay! You’re welcome!
Thank you so much; i felt much better after exercises; i love that i can again move my body without hurting myself.
That's a great win. Keep it up.
I love this set of exercises and I have been doing them every day now for a week. One concern - When I do the side step with high knees, my right hip clicks and is a little sore. My right side is typically where I have pain from DDD ( S1,L5 & L4 ). Should I keep doing this one? Thank you!
Great video! I will be doing these daily to alleviate low back pain.
I'm glad you like the video.
Just found you! Recently told I have ddd & djd. Awful hip & leg pain. Former cross fitter. Running & spin class this past year. Not seeing Ortho specialist for 3 more weeks. I needed this work out. It felt good.
Glad to hear it felt good!
Just finished these exercises, thank you.
Wonderful!
I have ddd and ive been having back pain. I dont know what to do because i have never worked out i have only worked. I tried these exercises for the first time and i feel great. Thank you for your videos and your time.
I’m happy to hear you feel good! ❤️
Just done these exercises for first time . Relieved pain which was there. Thanks
That’s awesome!
Very helpful thank you Dr. Alyssa!
You’re so welcome!!
I do feel better thank you
Thanks so much. very very effective
You're welcome!
Thank you for this vidéo. It helps me a lot to practice. And your vitality us contagious!
I'm so glad!
You are brilliant. Thank you, helping my back pain considerably.
You are so welcome!
I think you are great at the demos and the advice and you really understand the painful situations we find ourselves.Your suggestions and encouragement really helps. I will definitely give this work out a try. I might have to modify it due to to hip pain at the front. I looked through all your videos and I didn’t see anything on shoulder pain or plantar fasciitis. Are you likely to do a video in the future on these subjects? Thank you again. ❤
Thank you for your feedback! I really like hearing from the comments. I will add a plantar fasciitis video to the future video idea bank. Thank you!
Thank you for this!! I have DDD that is quite severe especially in the L2-L3 area. I’m going to try this workout.
Let me know how it goes! You can also try this one too! czcams.com/video/LjI_crye0N0/video.html
Great video, I am feeling better. Thank you
You are so welcome!
Thank you so much for these exercises. I have Scleroderma/Systemic Sclerose. These exercises help me to stay limber.
Kind regards from the Netherlands
You are welcome!
Great video it’s help me a lot. Thank you again I will come back to you !
Thank you so much, please upload more videos about spinal stenosis pain and DDD Work out.
Alyssa, this video is excellent. Question - what exercises help long-standing bursitis of the greater trochanter?
Thank you
al of them felt great except teh mountain climbee, im a tall and heavy guy so that one was hard on my wrists and low back. thanks.
Make sure to listen to your body! You're welcome and make sure to catch other videos on the channel.
Thanks so much!
You're welcome!
Excellent video!
Thank you very much!
Great Video..... Thank You❤❤❤
Glad you enjoyed it!
Awesome. Life Saver Indeed 🙏🤟
Glad to hear it!
Thank you Alyssa, felt fantastic after these exercises. Will continue this program every day, 59 years old and yeah, also have DDD.
I'm an avid golfer and hopeful that I can continue playing😬
I'm glad you felt better after the exercises! Make sure to check out the other videos on the channel.
This is a great video for me to assess how much & what exercises I can do at this point in my recovery. The loaded/balance side steps I could absolutely NOT do yet. In regards to how much of an exercise to do as I'm progressing, should I do the particular exercise as long as it doesn't cause pain but not to fatigue? Love that you're literally a DPT. That guarantees this is safe. You are really a good, understandable communicator. Thank you.
Hi Allyssa I have write you before. I had fusion l4 and l 5 2015 after a bad fall. It helped for six months. I had a mri recently and was shocked..I have severe stenosis, ruptured discs, a torn disc, facet joint disease, and my l4 is trying to slide over level l5 with fusion. I know it sounds like a lot but not too long ago I was push mowing , walking three miles about three days a weeks and less other days, garden, etc. I have noticed I feel very unstable. I did this with you tonight. It was hard for me because my back is not stable .I do worse when I sit. I am so happy I could do. I am very active in the spring and summer . As soon as it gets cold I feel awful. I wonder if it is from the cages and screws and I also have morning spasms that are so debilitating. I do not plan much on the mornings and our church starts early on Sundays so I have to get up early, take a mild pain med and try to get out of bed. Sometimes my husband helps me get up . I don't want another surgery. I will work out with you. Thank you so much. BTW I walked after surgery three times a day in 90 plus degree and did what I was told. The doctor said with my degenerative disease my back is full of arthritis. My husband always said atleast you have great knees. He did not have good knees . I stepped in a hole while doing lots of yard work ( live on five acres ) and I could not move my right knee. I was screaming. My husband's knee orthopedic doctor had me get xrays and I am bone on bone in my right knee😢. My husband did have his second knee replacement so soon he can help with the yard and other things. I am sixty seven and everyone says I am young for my age. I always felt that way and I am going to get better. I want to camp, hike and fish and all the things we used to do. Thank you dear Allysa. ❤❤❤
i recently found out i had DDD. n i searched you veido. i just finised . n feel so good. i hope you will have more veidos to help DDD. thank you very much
Welcome aboard!
Have been diagnosed with DDD and looking thru various exercises to try and help me loosen up and help me keep active, came across yours which I think is great and use, only problem being the background noise is pretty bad with which sounds like an industrial fan rotating!! If the background noise could be dropped it would be a great tape, thanks for the great exercises 👍
That background noise is someone in the gym next to her running on the treadmill. She probably doesn't own her own gym, but once I figured it out it didn't bother me in the least.
EXACTLY 💯Ladyjane x
So glad I found this video! Ive been dealing w back pain for years and finally found some relief with your video. How many times a week would you recommend doing these exercises and how to progress from here? Thank you!!!!
I have a membership, Adventurers for Life, which leads the members on proper progressions given their current abilities. You can lean more here: www.keeptheadventurealive.com/start
Tank you it's ve4y good for me, 😊
I'm glad you like it
I am a new subscriber. Thank you so much!❤
Yay!! Welcome!
@@arthritisadventure Thank you so Much!
Hi. Thank you for the video. Is this also ok for lumbar arthrosis? Just to confirm. Thank you.
Good work out broke a sweat
Thanks for the comment, I'll keep putting out great workouts.
Thanks for this video, had a lumbar spondylitis and bursitis on my right hip can I go with this exercise every day,diagnosed with early right hip degenerative disease
Hi Dr I just diagnosed with this disease I'm suffering with so much pain I'm taking right now chiropractor sessions paying 70 dollar per sessions he recommended 3 sessions in one week for 30 days I'm 37 year old plz guide me I'm in pain I subscribed ur channel and liked ur videos too waiting reply from u thank u
Hi Love your simple breakdown and easy to follow - I have degenerated disc in lower back - how often would you suggest to do these, and also any supplemental exercise you recommend to get movement flowing? - Great work hope your channel grows!!
I would start with every other day as long as you don’t have any residual soreness or pain!
Thanks Alissa I hurt my back 5 years ago and 3 years ago I got rear ended on my mail truck so I have been suffering with daily pain did some therapy And going to the Gim for a walk and some stretching but nothing change, I just find you And feel very motivated on how simple and helpful this can be for my degenerate disc.
If I don't do my stretches and light weights daily, the pain of my Degenerative Disc Disease quickly becomes unbearable
I was wondering if you can still lift weights with ddd ❤
Excellent work. Please stop the treadmill noise
just found your site,thank you. I have sever degenerative disk disease. My left leg went out on my about a week ago. I got ok,but now I have severe pain in my upper shoulder near my neck. Should I be icing it or putting heat on it? Iced seems to feel better. I shall keep doing the exercises. Having trouble walking right now so hoping it will get better. Do you think the shoulder pain is related as it started right after my leg got better.
Hey there, I have DDD of my thoracic spine and I am wondering if these will also be good for thoracic spine pain which is wear I feal the aches and pains? I'm assuming so, but in this video you mention lower back pain often so just wondering?
QUESTION: I have mild OA in the hips and DDD in my lower back with sciatica. These exercises felt good. But want to make sure: is it okay to do the squats and lunges with my hip OA?
I have a problem standing upright unsupported, it's as if my back muscles can't support the weight of my upper body. so I walk with two crutches or at home supporting myself on furniture or work surfaces. what exercises could I do to strengthen my back taking in to account the need for support?
Is this good for the upper back because that’s where my ddd is located at the pain in my upper back
Do you have a sciatica pain exercise
I've been doing some of Alyssa's exercises for my right hip and back for a few weeks. My thighs appear to be weak as lateral movements are restricted and tight. I did this video today and I noticed that the neuropathy in my foot does not appear to be present. Interesting!
The exercises you do look like they would relieve some of your pain but I was also diagnosed with cerebellar degeneration which means I have no coordination or balance to do these exercises standing up
I don't know if i have this disease but i knew my back would hurt like hell when i stood, walked to the point that to be comfortable anywhere i have to rest on something. So i told myself I'd exercise but after 10mins of walking in place the sharp pain came. I felt so bad so i looked on Google and here i am.. i noticed the changes in just one weekend. My doctor referred me to a rheumatologist and at first i was annoyed but after reading about DDD it tracks. This is the first exercise or stretch I've been able to do in years now without feeling discomfort or extra pain infact it loosened me up to want to try others.
I am so happy you were able to find some relief with these moves!!
I had a surgery femur 9 months ago. Now after these months I can't sit down or stand up alone ( only with great effort) or climb the stairs. The doctor told me that I have osteoporoza, artrita and tendinita. Please, can you tell me what kind of exercises shall I do for my problem? To make a video only with these exercises for these kind of disease: osteoporoza, osteoartrita and tendinita
Will it also help to reduce weight ? Which kind of exercises should be avoided if you are diagnosed with DDD
I’m a barber diagnoses ddd 5 bulging disc stenosis yaddy
yaddy yah exercises felt good, but what can we do for nerve pain down the leg to make the leg stronger as well
This was a helpful workout. Question, I have read that pulling leg to chest may not be good because it creates back flexion. I don't have pain when I do it but I don't want to be creating more damage. What are your thoughts on this? Thanks so much!
The movement itself isn’t inherently dangerous. If it causes or flares up your pain, it could be an irritating movement but doesn’t necessarily cause more damage. If you don’t have pain while doing it or afterwards- likely it’s okay!
It hurts to do them but I feels so good afterwards. I prefer to do them in bed before I get out of bed. It helps to do them while making love the pain isn’t as noticeable.
Same here. I have DDD and i stay in pain all the time . I hate it. Do you have pain in your hips and thighs as well?
Having difficulty receiving your e book, how is it done
I have degenerative disc disease am shafting I hope it’s will help for sure
let me know how this workout goes!
I have Degenerative Disc Disease in my lower thoracic spine (T9-T12). Would this group of exercises benefit me since its geared toward lower back pain? I've been doing several of your shorter videos for a couple of weeks. Are all of the longer videos that are "Arthritis" workouts good for all types of Arthritis? I have shoulder, back, hip and knee arthritis. I want to add more intensive and longer workouts, rather than grouping several together. Thank you:)
This may be helpful but it's all about how it feels for you. The goal of this workout is to challenge core strengthening and begin building strength in the right places to support the spine as long as it doesn't flare up pain.
Is bicycle crunch not good for DDD?
Can you do exercise for neck and shoulders ddd cervical spine , neck bulge and arthritis in my shoulders please ❤
We're so glad you enjoy our arthritis workouts. For even more tailored content, check out our 'Adventurers for Life' membership at KeepTheAdventureAlive.com/start. Inside, you'll find a treasure trove of arthritis-specific workouts, live masterclasses, and more to support your fitness journey. Feel free to explore, and let us know if you have any questions!
Nice video! It seemed comfortable, except for my wrists when doing the planks. The sit to stand with one leg forward was really good, so were these lunges. My knees twinge a bit. Is that ok?
some initial discomfort may be normal. Significant pain during or after is not.
@@arthritisadventure I woke up this morning with muscle (IT band?) soreness at the top of the abductors. Is that from doing too many lateral moves?
Are these exercises good for disc degenerative changes at l4 - l5 and L5 - s1 levels with bilateral neuroforminal narrowing
It really depends on how they feel for you
i might be able to lose weight now!!!! its so hard to find videos pertaining to : chronic pain, mental health, weight loss.... i started losing jobs in the last few years and i can't get help to get jobs sitting or working both sitting and standing its all taken.. i dont have a degree..( only 80 pounds overweight for the past 5 years n chronic pain,fatigue,insomnia i had since birth) now just had my son two month back. the point im trying to say is i think this lady saved my life u have no idea! i tried to commit suicide in two years 3 times... until i has my son n now trying to fight for my life for him...i wish u were in texas. so far this video seems been helping me ( i also have sciatica, neuropathy along with D.D.D) i don't have a job at the moment so couldn't just go to one let alone afford healthcare. im about to lose the medicaid that was for pregnancy and because i dont have a job its an automatic no ( they recently changed it)
With my DDD in lower back will these exercises help with my pain in my glutes? Due to DDD also
yes they can as long as they feel good to you
Great workout but having difficulty downloading e book
I'm not sure what e-book you are referring to. Here's an article that can help with degenerative disc disease: keeptheadventurealive.com/prevent-degenerative-disc-disease-from-getting-worse/
Hi I have DDD of L3-L5 and S1. also PCOS. Need to loose weight. How do I exercise?
it really depends on what feels good to you
How often should these exercises be done?
2-3 times a week can be a good place to start depending on how they feel for you
My leg's get pretty numb and achy when my DDD flares up. I don't know how they'll respond to this but figure it's worth a go. Anyone experiencing the same symptoms try it? If so, any feedback is welcome.
can use weights doing these exercises???
Wow my DDD felt so much better after these exercises. 😂
How many days a week should I be doing these exercises?
this really depends on how long you need to recover but 1-3 times per week is usually a good range when starting out
Will this exercise cure the disc?
It can provide pain relief and muscular support
Can this be done as water exercises?
Be on the lookout for a pool workout coming up.