How to STOP Degenerative Disc “Disease” (Exercises & Tips)

How to STOP Degenerative Disc “Disease” (Exercises & Tips)

if you have low back pain and all you’ve
been told is that you’ve got degenerative disc disease or disc
degeneration you’re no better off than if you weren’t told anything at all in
this video we’re going to talk about exactly what degenerative disc disease
is and how you can manage it so that you have no pain hey it’s Coach E here from
Precision Movement and welcome to another video where we’ll be talking
about degenerative disc disease that is a tongue twister you can definitely try
to say that three times fast now before we get into the meat of this video leave
a comment if you’ve ever been told or given the diagnosis that you have either
degenerative disc disease this degeneration or your discs are
deteriorating and this is often seen through imaging from your doctor so let
me know in the comments if you’ve been told this and kind of what you’ve been
told around that what to do about it how you’re gonna go about dealing with
that I’m just curious on what’s out there right now so what is degenerative
disc disease that’s a term given to the fact that these intervertebral discs
these are the translucent discs in between each bony vertebrae when those
start to shrink yeah as you can see the discs in the lumbar spine they’re maybe
about just under a centimeter high or for you Americans maybe 3/4 of an inch
you know maybe 1/4 inch quarter inch high and then in the thoracic and
cervical spine they get progressively shorter degeneration occurs the thing is
degeneration occurs naturally as we age so people in their 20s if you don’t have
any issues compared to people in their 90’s
will always have shorter discs than the younger people ok this is because over
time these discs they’re fibrous cartilaginous tissue often use the
analogy that they’re like a jelly doughnut filled with Jam inside I filled
with fluid just over time all this all the
forces going through the spine walking jumping bouncing lifting weights they
squish those disks and lose some of the fluid and they get shorter so this is a
natural phenomenon over time the thing is when you’ve been given the label
especially if you could they’ve been your doctors called it degenerative disc
disease you think of it as something that only the medical establishment can
fix and address it’s like oh I have a disease and now I’ve got to do what the
doctor is going to tell me which is typically pain meds and then and/or
surgery but that’s not what we’re all about here and we’re gonna talk about
how you can avoid those modalities so how does degenerative disc disease occur
well there’s the natural phenomenon but there’s things that we can do that
accelerate it one for example is poor posture so let me give you an example
somebody’s got poor hunchback excessive thoracic Chi for so they’re rounded in
the thoracic spine here what you’re gonna see is because of this position
there’s more pressure on the anterior aspect of these thoracic discs and those
discs can start that aspect of the discs can start to deteriorate if there’s
little if you get a herniation fluid can get pushed out and then that disc height
will go down that’s one thing that can happen but oftentimes the thoracic discs
aren’t affected by this story because they’re already they’re not very high so
not much can be done to get them even shorter however the lumbar spine is more
susceptible to this posture poor posture excessive kyphosis can
affect the lumbar spine and here’s how when you’re rounded forward at the
thoracic spine the lumbar spine often not all the time but it often
compensates by going into extension so you get excessive lordosis of the lumbar
spine now this is going to put more pressure on the posterior aspect of the
lumbar discs and that’s when they’re going to start to squish there’s more
forces going through there so they’re gonna generate a little bit
more and you’re gonna get degeneration of maybe l4 l5 which is super common or
any of the lumbar discs can occur when that occurs you decrease the space in
between the vertebra and then the nerves that are coming out in between that
little space called the foramen those can get pinched that’s when you get into
issues like sciatica piriformis syndrome tingling down the leg those types of
things occur when that nerve gets pinched so what was the root cause in
this case in this example it was the posture up here up high and the thoracic
spine so if you’re just doing court exercises if you’re just doing sciatica
nerve flossing that might be helpful but until you address the thoracic spine
posture which will help you to alleviate the excessive lordosis you’re never
going to get to the root cause and you’re always going to be fighting an
uphill battle yeah and this is just again this is just one example this
doesn’t apply to everybody who’s got degenerative disc disease so that’s one
one example other examples are excessive heavy
loading of the spine so power lifters who are doing 400 500 600 pound back
squats on a regular basis they’re discs are most likely going to be a lot
shorter than somebody who’s not doing a lot of heavy heavy back squats and
that’s just simply physics there’s a lot of force going through there it’s just
gonna squish and shorten those malleable cartilaginous discs okay that’s just
obvious so those are some issues what’s the what’s the problem what’s why are
you have low back pain there’s a number of reasons the distric generation like I
said can result in pinching of the nerves that’s coming out and result in
low back pain muscular pain or sciatica nerve type pain but this degeneration
it’s also often a symptom of core that’s not functioning correctly so what’s the
course supposed to do well there’s a few things
first of all and most important the core is supposed to stabilize this lumbar
area so if the core muscles aren’t functioning properly to stabilize the
lumbar area it’s going to be moving around a lot and sometimes it’s gonna be
tweaked and pushed and pulled in directions that maybe it shouldn’t be
tweaked and pushed and pulled in so that’s gonna cause excessive wear and
tear on those discs and ultimately a loss of disk height so core stability
that’s super important and I’ve got a number of exercises that you can check
out I’ll link to it over here one is the damage control routine which is really
helpful if you’re experienced perience that acute back pain where you bent over
to pick something up from the floor it could be a Kleenex and you tweaked your
back and all of a sudden you can’t straighten up and you’re just really
sore so check that out but there’s also just basic core stability exercises dr.
Stu McGill some of his favorite exercises to stabilize the core so that
these lumbar vertebrae and discs aren’t being sloshed around in there okay
what’s another thing to do well we could do a little bit of decompression of the
spine so one way that we could do that is hanging and you don’t have to hang
upside down from your feet you can do that but just simple hanging from a bar
that’s gonna the gravity is gonna pull your legs down and she’s gonna stretch
imagine I’m just pulling down on my spine here it’s just gonna stretch it
out and allow it to you decompress now is another way that you could do that is
simply lying over a swiss ball or stability ball so you’re lying there
you’re supported so you’re not putting a lot of strain on the discs but you’re
still decompressing a little bit because your head is pulling this way and then
your lower body is pulling down this way causing a decompression force to go
through the spine okay so some deep compression on a daily basis can helped
you get the fluids back into the discs to restore that disc I another thing
that you want to do is to ensure that the spine is moving so I just talked
about core stability and how important that is that is like your foundation if
you don’t have good core stability movement is eventually going to cause
you pain but once you’ve established good core stability it’s really
important to get the spine moving because any movement of the spine will
help to strengthen these discs the reason being is because the discs just
like all tissues soft tissues in the body ligaments muscles tendons they
respond to stress so if we put forces through them they’re gonna get stronger
now it’s those excessive forces especially those related to posture or
poor stability that lead to wear and tear but when we do it in a prescribed
way in a progressive way over time we can actually strengthen these tissues so
that they’re more resilient and they stand up to whatever we throw at them
over the course of our active lives so very simple exercises the cat camel and
you know link to it over here it’s in the video that I’m going to talking
about hunchback and improving posture which again is super important so check
out the whole video but the warm-up I use for the hunched back exercise is the
simple cat camel which has you moving through really gentle flexion and
extension of the spine okay so it’s important to get that movement to stress
those soft tissues so that they adapt and get stronger and also to pump the
fluid in and out of these tissues because they don’t have good blood
supply so they need a little bit of extra mechanical help in pumping by
pumping okay so that’s something that you don’t often hear because it’s all
about core stability these days maintaining neutral spine
but once you’ve established that foundation of core stability and if you
had any pain those tissues are no longer sensitive or irritated then it’s time to
move towards dynamic movements of the spine and the spine is designed to flex
it’s designed to extend and it’s designed to rotate okay so we’ve got a
maintain and if we’ve lost them restore those fundamental movements all right so
that’s what this degeneration or degenerative disk disease is all about
it’s not a life sentence many people most people especially over the age of
we have some level of dis degeneration and some people are symptomatic while
others have absolutely no pain and the difference between the two is often
posture movement patterns core stability okay so there’s a little bit of info for
those of you who may have been told you’ve got DDD and hopefully this gives
you hope because it’s not something that can only be solved and managed through
pain meds or solved through surgery but how you how your body is structured and
how your body moves is the greater factor alright so thank you very much
for listening now if you want to kind of follow a full program with course
stability at the foundation leading into dynamic movement then check out spine
control I’ll link to that at the end but otherwise I hope this was super helpful
before you definitely check out the videos that I link to inside this video
and do those exercises because they’re great for everybody and do that up and
I’ll talk to you next time alright

11 thoughts on “How to STOP Degenerative Disc “Disease” (Exercises & Tips)

  1. Everytime I step off a kerb, I feel a jolt in my lower spine; is this potentially the cause? I hate it, it feels like my lower back is really vulnerable, and like a ticking time-bomb. One movement in the wrong direction and it feels like I could develop some real problems. It's not at that stage yet, but I feel like I need to do some serious core-work to stabilise it.

  2. I have curvature of my lower spine but I just had hip surgery and the lengthened my leg to match the other leg. It has helped my back.

  3. My friend have a degenerative disc from her childhood. She carelessly jumped rope, and crumpled the disc. Now she have almost constant back pain, and her doctor recommend her to go to a gym. She trained with the coach that recommended her to do SQUATS WITH WEIGHTS. So after 2 months she quit gym, pain in spine increased, but she saying that because she is not training no more, and when she trained, she had less pain. How is it possible?

  4. Great video man! You explain things very well. Is it really true that powerlifting will wear the disks even more? I heard that the women in Africa who carry a lot of weight on their head get more space between their disks due to adaptations of the constant pressure. Especially because rhis load is more evenly distributed than bad posture.

  5. Points were good however please reconsider the jelly donut analogy as it has been debunked. Additionally pain is not always related to biomechanics. People have DDD all the time with no pain.

  6. Yes, I have been told that I have Degenerative Disc Disease and by looks of X-rays a couple lower discs look like they have been chipped away at. I have gone through therapy to strengthen lumbar/core and given exercises to do at YMCA to continue strengthening my back.

  7. Hey man! Very good explained video! I would like to buy your course but for eastern europe the price its too high unfortunately. Can you make a deal one day or something like that so i have the possibility to buy your course? Thanks again for your informative videos!!

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