The 10 Best Strength Exercises For Degenerative Disc Disease
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- čas přidán 4. 07. 2024
- Don't let a degenerative disc disease diagnosis scare you into unnecesary spinal surgery. In this video, Dr. Baird discusses the best treatments and demonstrates the ten best exercises for degenerative disc disease.
1:59 Cat/Cow
3:18 Side Lying Twists
4:12 Windshield Wipers
5:03 Deadbug
6:10 Side Plank
6:58 Birddog
7:56 Glute Bridge
8:45 Banded Hip Hinge
10:00 Kettlebell Deadlift
11:12 Farmer's Carry
#degenerativediscdisease #arthritis #solvingpainwithstrength
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OTHER VIDEOS TO WATCH AFTER THIS ONE:
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✅ PERFECT GLUTE BRIDGE FORM: • How To Do A Glute Brid...
✅ THE TOP 3 CAUSES OF ARTHRITIS: • Top 3 Causes of Arthri...
✅ HOW TO HIP HINGE FOR BEGINNERS: • How to Hip Hinge (for ...
As a chiropractor and strength coach for adults 40+, everyday I work with people just like you to overcome chronic joint pain, keep active, and give them the tools to maintain their lifestyle as they get older.
Getting the diagnosis of degenerative discs can be scary. Many doctors use this as a justification for spinal surgery. The good news is that degenerative disc disease is a normal part of aging and doesn't always mean something is 'wrong'. Studies have also shown that many of the degenerative features shown on X-Ray are unassociated with pain.
The best exercises for degenerative disc disease help speed healing, ease pain and stiffness, and limit impact on the discs to prevent condition from getting worse. In this video I walk you through my favorite exercises for treating DDD and helping you maintain your lifestyle as you get older.
➡️ Read more about degenerative disc disease at the link below: solvingpainwithstrength.com/t...
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DISCLAIMER
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This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Solving Pain With Strength LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Solving Pain With Strength LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
Thank you so much... Made me feel happy and better
Thank you so much ❤
5yrs of major pain. Minor DDD in L3,4,5 but the pain is debilitating so much I've gained over 100lbs by a sedentary life. PT.. Heated pool therapy.. Chiropractic work.. Ablation.. Dear God when will i ever get relief. I pray these exercises help
Hi Diana, I've been dealing with My DDD for 3 yrs now and have tried everything including the above exercises. Everyone has a different situation but I can say the biggest thing that has helped me so far was focusing on my pelvic orientation. I found that going from an anterior pelvic tilt to a more neutral position helped. Each time I would walk I would focus on it. Look it up and I hope this helps.
@fdroepman8351 would you mind elaborating more on this or telling me how to word this when looking it up
thanks
Thank you so much for this. It is so encouraging.
Appreciate it so much. Was feeling so down today after the doctor appointment and he was so arrogant and rude about my diagnosis and this video is a blessing. Thank you so very much!
So glad it helped!
Thank u
My doctor told me today that I have advanced degenerative cervical disc disease, and last year my osteopenia progressed to osteoporosis. I also have mild arthritis in my knees. I’m an active 70 yr old - completed a 50k trail race last year and hope to do a Half Ironman this year. I’m reluctant to take over the counter or prescription meds, so I greatly appreciate all your exercise videos and information on your website! I will add these to my regular exercise routine, thank you!
Nice work! Sounds like you’re doing all the right things. Keep it up!
What about right sided scoliosis and thoracic and nerve pain?
Hi, your video is inspiring. Do you have a PDF showing each exercise or is there a book? A quick reminder sheet of what each exercise looks like would be a tremendous help.
Hey Bev, thank you! I don't have anything specific to this video. But most are included in my free, joint friendly strength program. You can download here: solvingpainwithstrength.com/free-guide/
Glad I found this! Which exercises from this set are best for cervical DDD?
This video is for lower back ddd. I’ll have to make a separate one for cervical ddd.
It does but it is also very very individual.
I don't think I'm able to do some of these with left hip total replacement?
How many reps are recommended for each?
How many repetitions and sets must be done every day if it is to be done daily? Will it be best to do it in the Morning or time won't matter. Please help.
I have lumbar fusion three disc L4,L5 and S1
These will still be great exercises to limit impact on the spine!
My spine has become (naturally) fused. Looking at these exercises, I'm wondering which ones I should perhaps avoid. Also, I can't rest on my knees due to a knee replacement and the other knee with arthritis. Thank you.
All these exercises are safe. Just perform slow and controlled to avoid aggravating anything. Just skip the ones that hurt your knees 💪🏻
Wow thank you! How many of each/how many days a week? And how long does it take to build a noticeable difference!? :)
The first three can be done for as long and as frequent as you want (for stiffness and pain relief). The others I do for 60 s at a time. 3-4x a week.
Hi does mild DDD (C5 & C6) cause numbed areas in the body? I got an xray and it's all it showed. Waiting on mri to be done. I can't sleep laying on my side or back since it makes it worse. Burning pain down my body. I get pins n needles, stingy burning, crawling areas and numbing in various places. I'm weak on muscles. My core is weak for sure. Just 2 months ago i could turn my head and had no numbing at all. PT seemed to make it all worse. I've been diagnosed with anxiety. I can walk and very limited moving around. Hard to get up from sitting. Vitals are always good. Is this DDD as they said that's what's flaring up now.
Also spinal stenosis runs in the family supposedly.
Dr can you do some of the exercises on the bed or on the floor??
I would recommend a firm surface like the floor. Not so much the bed.
Hi! What is the best back support for DDD?
Hey Joan, I don’t usually recommend braces for DDD so wouldn’t have an answer for you.
When I do the cow I get stuck in severe pain
Hello, I´ve got a disc dehydrated in my lumbar region.
Since it is similar to degenerative disc disease would these exercises help me to walk around without pain, I usually start feeling pain after 30mins of walking and standing.
Since I am quite young i´ve gotten recommended to strengthen my muscles around that area.
If these would help, how often should i do them and for how long?
These could help. I would download my free program (link in bio) for an actual
Program.
Do you have any tips on keeping proper form during the deadlift or bird dog? I don't have giant mirrors.
Here’s a video for kettlebell deadlift: czcams.com/video/-oKz0Pgl444/video.html
Hot off the press (How To Perform The Birddog): czcams.com/video/LrhCJc7-YxM/video.html
How should we go about if laying on you back is incredibly difficult?
It would depend on a lot of factors. I would just stick to the ones which you can perform and try to work your way up.
Is there a different way to do the cow/cat that doesn't put pressure on my shins? I have OA in my right knee and I'm heavy to the point that it can't hold my weight even with padding
Of course! You could try using padding like a pillow. Or you can do it standing and holding onto a counter. Hope it helps.
I have Spondylosis in my cervical and lumbar spine I'm only 42 and it's painful. I want to do weight training such as deadlifts and squats is that OK?
Those are some of the best movements for pain as long as they are performed with good form. Download my free program for a step-by-step joint friendly strength program.
What exactly do we do with the core while doing bird dog and cat cow and windshield wiper etc .Should we leave it lose or hold it under some minimal tension?
Cat/cow and windshield wipers it can be loose bc the goal is to get some gentle movement in the spine. Bird dog should have some tension to avoid twisting. Good luck!
@@SolvingPainWithStrength thanku👍
I can do all these exercises with no problem except for the twisting. I want to build core strength to help hold my spine upright so thinning discs don't get compressed and cause pain. My disc thinning is mainly in my thoracic spine and twisting (rotation) exercises put me in bed for days. In your experience is rotation in thoracic spine bad if those discs are already degenerated?? Thank you
Maintaining rotation is very important for degeneration. Perform slow and controlled to avoid aggravating anything.
thanks for your quick reply. I thought maybe the rotations were causing rubbing on nerves or bones but I'll keep trying the rotations with just a couple at a time to see how that goes @@SolvingPainWithStrength
CAN I DO THESE WITH a herniated l5 s1...
I have that also and ddd would like to know
can you do this when your back is acting up a little!
You may have to be careful with the hinge and lift movements. But the first 3 will help tremendously when your back is acting up.
some people say that when we develop your muscles they increase the compression of the spine. Is that right?
100% false. I guess you could argue that gaining weight (which building muscle does) leads to more compression. But the benefits of more muscle mass fat outweigh any risks.
That's what I feel intuitively. Love pull ups and push ups. Thanks for your answer
@@SolvingPainWithStrength
Maybe a dumb question, but would these exercises also be effective for large/plus-size people or are modifications needed?
If you’re able to perform they would be safe. There are modifications if unable to perform.
@@SolvingPainWithStrength Awesome, thanks for the reply, will give it a cautious go!
I have it dd along with heirnated discs will this help my situation
Yes, but I would be very careful with the herniation. I would recommend having someone take a look and fix the herniation before getting too deep into strength exercises.
@@SolvingPainWithStrength I've been like this for 3 years so it's a waiting process I can't really wait for nobody to fix it and so far nothing or no one has been able to fix it I was told my solution would be PRP therapy stem cells or prolotherapy for for the moment I'm always looking for stretches that help but flare-ups and spasms at least
2:35 starts
Can a epidural steroid injection relieve the pain of DDD? Thanks.
It can relieve pain without fixing the problem (requiring more and more shots) and has a host of side effects. If it were my spine I would avoid steroid injections.
solvingpainwithstrength.com/three-reasons-to-avoid-steroid-injections-for-joint-pain/
Iam Diagnosed with ddd of the lumber spine and have seen a lot of vidios and almost all of them mention ddd as one of the agging process and that is very sad for me since i am a women and in the early 30 so you make me say ''am i getting old ?''so please say somthing
Degeneration is a normal part of the aging progress. Most people over 30 will have some level of degeneration.
I can't do glute bridges
Try this instead: czcams.com/video/IGvEePlTbZQ/video.html
My age is 20 and i have been working out from last 2 years and don't know how but now am having ddd and the ap canal diameter is 7 mm and doctors are saying i have to get surgery
Oh dear. Mine is 16mm and not having surgery. Please be careful with such a huge decision as surgery 😢 🙏
@@rachaelmt2984 dear u don't need any surgery and I think u don't even have any pain because 16 mm ap canal diameter is kinda perfect
But I'm only 38 years old 😢
no it has nothing to do with aging