4 Things Making Your DDD/Stenosis Pain WORSE (DO THIS INSTEAD!)

If you have degenerative disc disease (DDD) and/or stenosis symptoms, it’s a good idea to AVOID these 4 things and do THESE instead! Home treatment and exercise ideas for lumbar spinal stenosis and degenerative discs in your lower back. Exercises and treatments you can do at home from a physical therapist!

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If you have lower back pain that has been diagnosed as degenerative disc disease and/or stenosis there are certain activities you might be performing that are actually making it WORSE! We’ll talk about what those are, why you should avoid them, and what you should be doing instead to feel better! Hope this helps!

WHAT IS DEGENERATIVE DISC DISEASE AND STENOSIS?
Your spine is a series of vertebrae stacked one on top of the other. There’s a disc between each vertebra; the height of which controls how much space is between each vertebra.

There are many things that affect how tall our discs are (age, lifestyle, anatomy, etc), but suffice it to say they can become “shorter”. When they become shorter, that affects the space between each disc and concomitantly the amount of room available for your spinal cord to exit.

When your disc is shorter and more compact, we refer to that as Degenerative Disc Disease (DDD) and when the hole which your spinal cord exits out of is smaller we refer to that as stenosis.

HOW TO TREAT DEGENERATIVE LUMBER DISC AND STENOSIS
Unfortunately there’s no way to make the discs taller again, but there are lots of other things we can do to alleviate DDD pain in our lower backs!

In its most-general terms, people with these conditions don’t tolerate EXTENSION (bending over backwards) activities and tend to thrive on FLEXION activities (bending forward).

If we can train you to avoid these actives and even train muscles to hold you in these improved positions more often, you’re going to start to feel a lot better!

That’s exactly what you get in this video! Here are 4 things you should avoid with DDD/stenosis and what you should bee doing instead to feel better fast!

LAZY STANDING - (SOLUTION = ACTIVE STANDING)
WRONG STRETCHES - (SOLUTION = FLEXION STRETCHES)
WRONG CORE EXERCISES - (SOLUTION = FLEXION EXERCISES)
SLEEP IN WRONG POSTURE - (SOLUTION = CORRECT SLEEPING)

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DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

[dvsmike]

I have this and this is a life changer video! Thank you!

[Ramyapad]

Cant wait to do this everyday after work as my back is paining too much love your channel much love your exercises much

[suelong]

Thank u so much. Ive have suffered from DDD for a while now this is best video I have seen

[stephanygates]

The only pain I have experienced from my 35 year DDD diagnosis is from my herniated discs. You have revealed why, once I get sciatica from a bulge I can't find any position of relief. I think the marching one will be best for me to start (as long as it doesn't increase my pain!). The kneeling stretch has got me through the worst pain. Thank you for clarification!

[shegocrazy]

Strong core is an enormous help. Not the six pack...but the internal muscles around the pelvis/lower back.

[kellys]

What a great video. Thank you so much. Please will you do a similar one for people (like me) who have a herniated disc and degeneration in our necks?

[sahilmahajan]

Hello Doctor, I am 34 years old and I have disc space reduced in L5S1 so, what do you suggest in this ? Can we regain the reduced space ? Or how to continue the healthy lifestyle to avoid further decrease in space ?

[outlawd]

So thankful for help as I'm former military, ,got injured life is unbearable when one like me has to wake up in severe pain, I received low back injections they didn't help ! I'm going to give these exercises a try.

[jacqueline]

Very useful information, thank you! I have SS and DDD, finding it hard to get an exercise routine that works. Will surely be trying this tomorrow morning! Thanks for sharing your knowledge! :) :)

[labratp]

So I have DDD as well as heirniated discs. My DDD is from L2-L5 and I have bulges at L2/3 and L3/4 with a protruding disc at L4/5. I also have thecal sac compression at L4/5. So how do you do excercises for both heirniated discs and DDD (because they seem to be opposing excercises)?

[mehdielyasi]

Thank you Doctor im nurse and have backache now im better thank

[mwalad]

Great video .. short and to the point
But I have disc bulge l4/l5/s1 . And the physio asked me to do the cobra 🐍 exercises and I also have DDD

[henry]

Disk bulge and perhaps some stenosis. I've come to some of these positions naturally looking for the relief. Good video.

[sartainja]

Love when these DPTs make videos for pain relief when they have never any chronic issues in their lives.

[groundskeeper]

Funny. I like sleeping in the position you suggested. Feels better. Always move around a bit then end up in side position with a blanket between my legs. Thanks for the info!

[SparklyMarkleyL]

thank you for these videos! What if you have degenerative disc disease and grade 1 anterolisthesis of L4 on L5. What do you recommend for the slippage?

[Vinhhotboi]

I am handicapped my right hip hurt like hell I hope it work I love all your Youtube Video

[Deba]

Thank you for this demonstration; it was very helpful!

[TimMeyer-bjrx]

Dr, I've watched many of your videos and found them well done and useful. However, I would suggest you review early on when starting/explaning the video, that you mention BOTH the buldging/herniated disc scenerio and the DDD/Stenosis situation. I have Sciatic which the pain goes all the way to the toe. I started doing the buldging disc exercises which bend the spine backwards (cobra etc. as you explained). Not knowing 100% the cause of my pain, I may have been doing more harm than good, because it may be a Stenosis/DDD and thus needed to perform the exercises in this latest video. Not everyone know why they are in pain, just that it is low back/Sciatic related. This information is important as it will direct the individual to get a specific diagnosis before trying to self heal with exercises that may be opposite to the exercises they should be doing. The DDD, say to bend forward or do child's pose. The bulding disc is the opposite with Cobra! In my specific circumstance, I had back surgury to relieve bulging L5/S1 AND Stenosis. That was 4 months ago with no issues. Now the same symptions are reoccuring and I want to fix them with stretches and strenghtening. But, need to know what it the correct way, because as you stated, they are completely Opposite!!

[bahaaalrawi]

Wouldn't these exercises make the spine loss the natural curve?

Thank you for the exercises I'm happy that I stumbled on this video.