Degenerative disc disease (DDD), characterised by pain and stiffness, can affect people of all ages. Exercise, however, can be the most powerful weapon in your arsenal to tackle the condition. “Exercise is a key component of treating degenerative disc disease. Although no exercises are unsuitable for those affected, they should avoid any exercise that causes pain or discomfort,” says Pooja Pandey, founder of Arogya Physiotherapy, Bengaluru.
Low-impact exercises help strengthen the muscles surrounding the spine. They also improve flexibility and reduce the pain stemming from the condition. However, it’s crucial to exercise caution while performing such exercises.
Degenerative disc disease: Five exercises to avoid
Experts list some exercises that people with degenerative disc disease should avoid and provide some safer alternatives. There’s no such thing as ‘one size fits all’ when it comes to exercises. “They need to be designed according to the level of the disc prolapse [cervical, thoracic or lumbar]. An individual with the condition should work with a doctor or physical therapist to determine which exercises to try and which to avoid,” says Pandey.
1. High-impact exercises
“High-impact activities like running or jumping on a trampoline can worsen the symptoms of degenerative disc disease as they put additional stress on the discs,” says Pandey. Instead, it’s best to choose low-impact exercises that are gentler on the spine.
Alternative: Walking
Walking is an excellent low-impact activity that can help maintain one’s cardiovascular health without putting excessive strain on the spine. Start with a short walk, gradually increasing your distance and pace as per convenience.
2. Heavyweight lifting
Lifting heavy weights can compress the spine and worsen the condition. Avoid exercises that involve heavy lifting, such as deadlifts or overhead presses.
Alternative: Bodyweight exercises
Focus on bodyweight exercises like free squats, lunges and modified push-ups that build strength without compromising the spine. These exercises engage multiple muscle groups without putting excessive pressure on the discs. “However, one should stop if they feel pain, discomfort or soreness,” reminds Pandey.
3. Sit-ups and crunches
Sit-ups and crunches load the lumbar spine, leading to discomfort and injuries over time. “One must talk to a qualified personal trainer or physical therapist about the proper form and technique before attempting sit-ups, crunches or other core exercises,” says Pandey. However, it’s best to avoid such movements altogether.
Alternative: Planks
According to a study published in the International Journal of Science and Research, planks are effective in strengthening the core and put less strain on the spine, reducing lower back pain and enhancing the quality of life. It’s important to engage your core muscles while maintaining a straight line from head to heels. One can start by holding the position for 10–15 seconds and progress gradually.
4. High-impact sports
High-impact sports like basketball and football demand repetitive or sudden lateral and transverse movements that can be detrimental to the spine.
Alternative: Swimming
Swimming is a low-impact, full-body exercise that comes with excellent cardiovascular benefits while reducing stress on the spine. Start with small laps and stop the moment you experience pain.
5. Toe-touching exercises and stretches
Trying to touch your toes while standing and locking out your knees can strain the lower back and aggravate symptoms of DDD.
Alternative: Knee-to-chest stretch
Lie on your back and gently bring one knee towards your chest, holding it with your hands for 15–30 seconds. Repeat the same with the other knee. You can bring both knees up to your chest at the same time as well. This helps release tension in the lower back without putting excessive strain on the spine.
