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Exercises for Degenerative Disk Disease of the Lower Back

Disc degeneration is inevitable as you age, but this does not mean you will have back pain, get progressively worse, or be stuck with incurable symptoms. This "disease" is actually a condition according to Dr. Ullrich Jr. from Spine-Health.com. And disc degeneration of the lower back means the lumbar region of the spine (five vertebrae) is affected. Whether this condition will cause pain or other symptoms for you depends on many factors. There are definitely exercises that can be effective at reducing or preventing symptoms.

  1. Rehabilitative Exercises

    • If you do have pain or stiffness from degenerative disc disease of the lower back, you want to do exercises that minimize pain, gently stretch and build strength safely. A pelvic tilt is recommended by the authors of Anybody's Sports Medicine. Also, curl ups (not full sit ups) can strengthen abdominals while protecting the low back region. Lie down on your back and curl the knees up to the chest to stretch and massage the low back. Lying on your back on the floor with your legs up against a wall is very restorative if you can tolerate the position.

    Abdominal Strengthening

    • Having strong abdominal muscles is one of the best ways to protect against low back pain and strain. Yoga and Pilates are great disciplines for strengthening these areas. Exercises like the plank, curl-ups, side-lying leg lifts and more can train the core muscles to engage to help protect the back during every day activities. Using proper form during all stomach exercises is critical to avoid straining the back.

    Back Strengthening

    • To strengthen the back, you need to be able to perform back exercises in a pain-free range. Gradually you will be able to progress to more difficult versions of these exercises. Again Yoga and Pilates are great for building core muscles. Exercises like Superman, reverse curl-ups, upward facing dog and specific exercises with free weights are suggested.

    Inversion Exercises

    • Consider trying inversion exercises. These can be done using equipment like inversion tables, chairs and swings. Being upside down is supposed to increase the space between discs, decrease nerve pressure, promote blood flow, correct spine misalignment and promote muscle relaxation according to Teeter Hang Ups. Avoid gravity boots for inversions as these can twist the spine. If you have had back surgery, inversion is not recommended.

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