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Degenerative Disc Disease Advice

By AGE2B team
January 31, 2022
Degenerative disc disease or degenerative disc disorder, sometimes called DDD, occurs when one or more of the discs that lie between the vertebrae of the spine begin to dehydrate, shrink or compress.
The condition mostly occurs in the cervical spine or lumbar spine. It can be very painful and can have a tremendous impact on the quality of life for people who develop the condition.
Discs begin to degenerate as a normal part of aging and for many people, this doesn’t cause problems. But in other people, degenerative disc disease that is not treated causes severe and on-going neck or back pain.

If you have back pain, you’re not alone. Most people experience this type of pain at least once in awhile. Here is some degenerative disc disease advice you may find helpful for dealing with your back pain:

  • Relax: Most degenerative disc disease advice experts tell us it’s helpful to relax the muscles in your back. It can be hard to find a comfortable position, so try a few different ways. Try lying on your back with a small pillow tucked under your knees. This takes pressure off of your low back. Therapists and other degenerative disc disease advice experts recommend changing positions fairly often.
  • Walk: Walking is probably the most frequently recommended exercise given as degenerative disc disease advice. Be sure to avoid hills, slopes or stairs when you’re having an acute episode of pain. Choose a level surface and walk for only 20 minutes or less. If your leg or back pain gets worse, stop. Exercise increases circulation, so a slow, short walk on the level ground usually helps back pain.
  • Don’t let the pain get ahead of you: Degenerative disc disease advice usually includes controlling pain with analgesics (pain medication) on a routine schedule when it is acute. Pain medications are usually most effective when they are taken before your pain is out of control.
  • Alternate ice and heat: No studies support the use of either ice or heat as being curative, but many people include applications of these as degenerative disc disease advice. Apply a heating pad set on medium or low for 15 minutes followed up in the next few hours by an ice pack for about 15 minutes. Never apply an ice pack directly to your skin, wrap it in a pillow case, tee-shirt or thin towel. If you don’t have a heating pad, try a warm shower.

Here are some more suggestions you may find helpful that people have recommended as degenerative disc disease advice:

Try Yoga

When you’re having pain, it may seem like exercise is a bad idea. However, stretching and elongating the muscles of the spine can help decrease the pain that often accompanies degenerative disc disease. Yoga is low impact and is a wonderful way to reduce stress and tension as well and is recommended by some professionals as degenerative disc disease advice to reduce pain and stiffness.

Watch what you eat

No one has come up with a diet that’s proven as degenerative disc disease advice, but some conditions can make symptoms worse. For example, elevated levels of blood cholesterol and high blood pressure seem to make DDD worse. So to avoid these conditions that can contribute to your symptoms, eat a healthy diet, consists mainly of fresh vegetables, fruits and whole grain foods, lean proteins like fish, poultry, nuts and legumes, and healthy fats. Avoid salty, sugary snacks and processed foods.

Stay active

One of the most important things a patient with degenerative disc disease need to do is to stay active.
Degenerative disc disease exercises cannot only maintain whatever functionality exists, but they’re also a great way to heal the back. Exercises increase blood and oxygen flow, as well as other nutrients that the back and discs needs. This keeps the back and discs as pliable and hydrated as can be. Exercising can also improve a person’s overall health by releasing endorphins which are natural pain relievers and stress reducers.


Hamstring Stretches
  • Warm up first before stretching
  • Start by holding the hamstring stretch for 10 second
  • You can gradually increase to 30 seconds
  • While holding the stretch, remember to breathe
  • Perform hamstring stretches twice a day.

Hook-lying march

  • Start by lying on the floor with your back
  • Bent your knees and place your arms on the sides
  • Tighten your stomach muscles
  • Slowly raise your legs 3 to 4 inches from the floor alternately
  • Try to ‘march’ for 30 seconds
  • Do this for 2 to 3 repetitions with 30-second breaks
Hook-lying march combination
This is just like the hook lying march but this includes raising and lowering the opposite arm over the head.
  • Lie on your back
  • Bent your knees and slowly raise the buttocks from the floor
  • Hold this ‘bridge’ position for 10 seconds
  • Slowly lower to the starting position
  • Repeat 10 times

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