Is Degenerative Disc Disease the Cause of Back Pain? - This Exercise Can Help!

Do you often have back pain or neck pain? Maybe your back feels stiff when you wake up in the morning? Or do you feel a shooting pain down your back when you get up after sitting for a while? This is a common problem for many people. We think of this as a simple backache. But sometimes the cause of this pain can be something a little deeper. That is the condition we are talking about today, called degenerative disc disease.

What is Degenerative Disc Disease?

Simply put, this is not a disease, but a natural change that occurs in our spine as we age. Think of the vertebrae (bones in your spine) in your back as bricks stacked on top of each other. Between these bricks, that is, between two vertebrae, there is a jelly-like area that acts like a `shock absorber` to stop them from banging together when they move or bear weight. We call these discs `(Spinal Discs)`.

The outer part of these discs is a bit tough, but the inside is a soft part made up mostly of water. As we age, just like a tire on a car wears out over time, the water content in these discs decreases, and they start to flatten and wear out. Then that `cushion` disappears, and the vertebrae start to rub against each other. That's when you start to feel pain and discomfort. This condition is called `Degenerative Disc Disease`.

Exercises to help manage pain

One of the best ways to manage the pain caused by this condition is to exercise. But remember, this is not something you should do on a whim. You should consult your doctor and start any exercise program with his or her advice.

The main goal of the exercises we're talking about here is to strengthen the muscles around the spine, increase their flexibility, and reduce pressure on the vertebrae. These are very simple exercises that you can do at home. The most important thing is to start slowly and stop immediately if you feel any pain.

Here are some of those exercises :

1. Hamstring Stretch (stretching the muscles at the back of the thigh)

Many people's back pain is caused by tight hamstring muscles, which are located at the back of the thigh. When these muscles are tight, they put unnecessary strain on the lower back. Okay, let's see how to do this.

• First, stand in front of a slightly elevated place, such as a chair, the corner of a bed, or a step.
• Now keep one of your legs straight and place your heel on that high spot. It is very important to keep your back straight.
• Next, keeping your back straight, slowly bend your upper body forward, toward the leg you're on top of. Bend until you feel a good stretch in the back of your thigh. Don't bend until it hurts.
• Hold for about 30 seconds, then slowly straighten up and do the same with the other leg.
• Do this about three times, alternating sides.

2. Cat-Cow Stretch

This is a very healthy exercise for the spine. It reduces back stiffness and provides good flexibility.

• First, get on all fours with your hands and knees on the floor. Your hands should be exactly in line with your shoulders and your knees should be exactly in line with your hips.
• Now, as you inhale, pull your belly down and lift your head and hips up (like a cow).
• Next, as you exhale, arch your back up sharply (like an angry cat). This time, tuck your chin toward your chest.
• Do this slowly, up and down, about 10-15 times. It's better if you can do it two or three times a day.

3. Back Extension

This is a simple exercise that helps strengthen your back muscles .

• Lay a blanket on the floor and lie down with your stomach under you.
• Now place your palms on the floor on either side of your shoulders.
• Slowly lift your head and chest up. Give a slight push with your hands. You will feel a stretch in your abdominal muscles and lower back.
• Reach your comfortable maximum, hold for about 30 seconds, and then slowly return to the original position.
• You can do this throughout the day, or whenever your back feels tired.

4. Knee to Chest Stretch

This reduces the tightness of the muscles in the lower back and provides good relief to the spine.

• Lie face up on the floor with your legs straight.
• Now slowly bend your right knee and bring it towards your chest. Keep the other leg extended.
• Hold your knees with both hands and pull them a little closer to your chest. You will feel a good stretch in your lower back.
• Hold this position for about 30 seconds, then slowly extend your leg and do the same with the other leg.
• Do this about three times, alternating sides.

5. Bird-Dog Stretch

This is a good exercise that helps improve body balance, hips, thighs, and back strength.

• Get back on all fours (hands below shoulders, knees below hips).
• Tighten your abdominal muscles and keep your back straight.
• Now extend your right arm straight forward. At the same time, extend your left leg straight back. Try to keep your body in one line.
• Hold this position for 8-10 seconds, then slowly return to the original position.
• Next, do the same using your left hand and right leg.
• Do this at least three times, alternating sides.

Be sure to keep these things in mind when exercising!

In this situation, it's easy to overdo it when exercising. So keep these points in mind.

• Start slowly: Don't do too much at once. Gradually increase the amount of time and frequency of exercise each day.
• Listen to your body: This is the most important thing. Exercise only as much as you are comfortable with. If you feel discomfort or pain, don't go any further.
• Don't exercise through pain: If you experience severe pain while doing an exercise, stop immediately. That exercise may not be right for you.
• Talk to your doctor: If your pain gets worse after doing these exercises, or if you develop new pain, be sure to see your doctor . You may need specific exercises or physiotherapy.

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