Exercises for sciatica DEGENERATIVE DISC DISEASE My name is Sammy Margo and I’m a chartered physiotherapist. Today I’m going to talk to you about degenerative disc disease. The main aim of these exercises is to help strengthen, mobilise and stabilise the surrounding area so that you’ve got good scaffolding.
And you can prevent any further recurrences. Getting into the position for exercises, the best position to lie in is crooklined. So lying on your back with your knees gently bent. This takes the slack off your low back. Most people can exercise in this position.
If you can’t lie on the floor, you can lie on a plinth or lie on the bed, it’s absolutely fine. Throughout the exercises, I’d like you to engage your abdominals which means pull your tummy muscles in. Just to start off with, we’re going to do some gentle mobilising and strengthening exercises which are known as pelvic tilting.
It’s a very gentle exercise. So can you feel my hand under your back. And squash down, engaging your tummy muscles and hold there. Five, four, three, two, one. And relax. If you feel any pain or discomfort, let me know. And one more. Push it down. Hold for five, four, three, two, one.
And relax. so you can do those ten times. Obviously, I won’t be there, so if you want to have a go at putting your hand under your back. And just push down and holding it, holding it, holding it. If you feel any pain or discomfort, stop and let it go. The next exercise is to progress that into a bridge.
So push down again hard and squeeze your buttocks and lift your buttocks up. Lift your buttocks up. And bring them down. And again, squeeze your buttocks. Rolling it up.
So the aim is to stabilise and strengthen and mobilise at the same time. And let yourself come down. Doing this bridging ten times is great. But if you can’t go very far, just go a little way up. Just squeeze your buttocks and just go to there.
And then come down. ok? Moving on now. Another thing you want to do is keep the spine mobile so rolling your knees, or knee rolling, which is the same as rotations, it’s a very good exercise. So pulling your tummy muscles in nice and tight.
Degenerative Disc Disease DDD Stretches Exercises Ask Jo
By the power of grayskull! Hey everybody, it’s Jo, and me and my grayskull kitty are going to show you some stretches and exercises for degenerative disc disease for the low back So let’s get started. Sometimes you might also just see it called DDD which is a lot easier to say as you can tell, since i have a hard time saying it sometimes.
Let’s start off a lying down on our backs and propping up our knees. and you’re just going to start off with a simple pelvic tilt. So with the pelvic tilt, you want to basically imagine that somebody’s got their hands underneath your back and you’re pushing down into those hands. So you’re tilting that pelvis. So just a tilt, a little hold, about three seconds, and then relax so you should actually see the movement there. If you’re just kind of doing this.
That’s not exactly doing a public tilt. you want to actually see that pelvis tilting and flattening out that back. So just start off holding it three seconds, do about 10 of those. Then you’re going to actually go up into a bridge. So this time, the whole hips come all the way up. So nice and slow and then slowly come down almost one segment at a time. So really kind of loosening up those discs in there. So up and then nice and slow coming down. So again to start off with.
About 10 of these, and if that becomes easy, you can work your way up from there. Then you’re going to go into some stretches. So you want to stretch your hamstrings. You can do that whole bunch of different ways I have a hamstring stretching tutorial, but the easiest one is to take a strap, if you have one, a belt, a dog leash, or a kitty leash if you have one of those, straighten out your leg and then use the strap to pull it up. So you want the leg to stay nice and straight.
At the knee. so if the knee’s bending, you’re pulling too hard. so make sure it’s straight. You can bend this side, some people keep it straight out, but I think it comes to take some pressure off of that back. And pull it up as far as you comfortably can, keeping that knee straight, hold it for about 30 seconds, and then do three of those. Then you’re going to go into a piriformis or glute stretch. So it’s a figure 4. Take the.
Leg of the side you want to stretch, cross your ankle over at the top of the thigh. The knee’s up this way. Take your hands and grab underneath and pull up towards you. And you should kind of feel that stretch in your bottom area, maybe a little bit the side of the hip. And pull it as far as you comfortably can, and hold that for 30 seconds relax, and do that one 3 times as well. Then you’re going to stretch your hip flexors.
And your quad muscles. so with the hip flexors and the quads, you there’s also a whole bunch of different stretches you can do for those, but I like just kind of coming up this way onto your knees. Now if you have pain in your knees as well, make sure you put a pillow underneath. And then just kind of come up into a lunge position. For the quad stretch, you’re going to grab your leg, your ankle, back here and pull it towards your bottom. So just holding that for about 30.
Seconds and then coming back down. for the hip flexor stretch, you’re going to bring your hips forward, driving them forward this way, and you should feel the stretch in through here. And that’s kind of loosening up that whole pelvis area so it’s not putting pressure on the spine. So again try try to keep your upper body straight up, not lean forward because that’s going to take away from the stretch. And then lean forward holding that for 30 seconds, doing that.