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:
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.
- 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.
- 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
- 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
You might also like to read: