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Neck, Waist & Leg Exercises for Degenerative Disk

As explained by Spine Health, cushioning tissue supports each bone of the human spine. This tissue takes the brunt of the friction that occurs as the bones of the spine move and shift, thereby preventing the spinal bones from wearing away. Unfortunately, this tissue degenerates in some people, resulting in a painful condition known as degenerative disc disease. Basic exercises for the neck, waist and legs may prevent this condition from worsening.

  1. Hamstring Stretches

    • According to Dr. Peter Ullrich, Jr. of Spine Health, exercises for the hamstring muscles and tendons--i.e., the muscles and tendons of the posterior thigh--sometimes help degenerative disc disease because tight hamstrings increase stress on the lower back. The easiest way to stretch tight hamstrings is to sit on the floor with feet slightly apart and to try to reach straight out toward your toes. Standing up and bending slowly at the waist toward the floor achieves the same result. You also may stretch your hamstrings by lying on the floor with one knee bent and then lifting the other leg up toward the ceiling as far as is comfortable for you. Some stretchy exercise bands, such as those used with Pilates, are excellent aids for the last method, because they help you bring your leg up into position with gentle resistance.

    Balance Poses

    • Weak abdominal and lumbar muscles fail to support the spine properly, which may aggravate degenerative disc disease. Balance poses that strengthen these muscles thus help keep the spine supported so the condition doesn't worsen. The cat and cobra poses of Yoga, as well as the extended balance pose, all work these muscles. They also loosen the muscles of the shoulders and neck. To do the cat pose, you get down on all fours and arch your back upward, bringing your abdominal muscles up and taut while you let your head come down in a relaxed position. You then release the pose after five to 20 seconds, as is comfortable for you. Cobra works the opposite way as cat. For this pose, you lie in a prone position, lift your upper body as much as you can without using your arms, and look up toward the ceiling. The extended balance pose involves getting down on all fours, engaging the abdominal muscles, and extending one arm and the opposite leg straight outward. If you're just a beginner, you can just lift the arm and leg up a little off the floor until you are strong enough to get them out straight.

    Aerobic Exercises

    • Dr. Ullrich points out that any aerobic exercise may benefit those with degenerative disc disease because aerobic activity provides needed blood, oxygen and nutrients to the tissues of the body, including those tissues in the spinal region. With adequate blood, oxygen and nutrients, degeneration slows and healing quickens. Ullrich recommends any non-impact exercise such as walking or biking. Swimming also is an excellent choice because the water takes pressure off the spine and provides extremely gentle resistance.

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