How to STOP Degenerative Disc “Disease” (Exercises & Tips)

Been told you have degenerative disc disease? This sounds scary, but I’ll explain why it shouldn’t freak you out, and what to do about it.

IN THIS VIDEO

00:00 - Intro
01:11 - What is Degenerative Disc Disease?
02:55 - How Does DDD Occur?
06:30 - First Strategy - Core Stability
07:45 - Second Strategy - Decompress Your Spine
08:40 - Third Strategy - Train Spinal Mobility

Here’s the thing: EVERYONE WHO HAS BEEN ALIVE A FEW DECADES HAS DEGENERATIVE DISC DISEASE.

Research has estimated that over 50% of people above age 30 would have evidence of disc
degeneration on imaging, even if they don’t have symptoms.

Overtime, with the constant forces going through your spine as you move around, your fibrous, gel-filled
intervertebral discs will shrink.

This reduced space may cause symptoms, including pinched nerves or muscle spasms, or it may not
cause any issues at all.

There are several strategies you can take to help you reduce back pain from degeneration and improve
spine health.

[6:30] The first strategy is to work core stability.
Your core plays a big role in stabilizing the lumbar region. If these muscles aren’t firing properly, your
spine might move in ways that it shouldn’t – meaning you might be prone to painful muscle tweaks and
pulls.

[7:45] The second strategy is to decompress your spine. Hanging upside down, by your arms, or just laying over a swiss ball can all cause spinal decompression and encourage fluid to re-enter the discs.

[8:40] Finally, you’ve got to train spinal mobility.
Just like any other tissues in your body, your discs respond and grow stronger when they have
appropriate stresses imposed upon them. While excessive forces from poor posture can lead to
degeneration, smart, progressive forces can improve the strength of your spine
.

Remember that degeneration is inevitable. And, a whole lot of people out there have degeneration, but
no pain.


The difference between those with back pain and those without often boils down to posture, core
stability, and movement patterns – all things you can address!

Exercises referenced in the video:

[jilliandiamond]

I’m 22 and was just recently diagnosed with DDD. I’m in so much pain and nobody will tell me how to control it. Thank you for the helpful info!

[bellejour]

I was diagnosed with DDD and my doctor advised me to gain control of my ab muscles. Yoga and long walks have helped my range of motion but I will try the Damage Control Workout. This is not fun to live with and I appreciate videos like yours that help me to stay positive while looking for resources. 💜

[lclc]

This video is super helpful. Advice I was once given for my DDD when I was in my early 40s was "I wouldn't lift anything heavy". No other info or education about it! I left there thinking I was decrepit and life would be limited. Proper, easy to understand education with visuals is important, as this video displayed. I have subscribed now and will look for exercises I can do post physical therapy which ends soon for me. I want to get stronger too, beyond PT, and finding how to do that seems challenging.

[hardico]

I'm 69 years old and have been diagnosed with DDD about a month ago. Your explanation of this disease is excellent. Been through 4 weeks of physical therapy, and will follow your videos and blog to try to become pain free, or at least have less pain then I currently have, Thank you for this informative and easy to follow video.

[natashamanning-gibbs]

I was recently diagnosed with DDD. This gives me so much hope. Thank you!

[JaneLeslieHoward]

I am 65 years old and have been diagnosed with severe disc degenerative disease especially around L5 and S1. I recently had a right Total Hip Replacement which went very well and recovery was quick and complete. I am very active and have only mild soreness in my lumbar spine, but it is gradually becoming more persistent, though the pain itself is not worse. I also have mild rightward scoliotic curve. I'm glad I found your video. It's given me ideas on how I can keep it from impacting my daily activities. Thanks!

[terilee]

I am 58. About two years ago began experiencing low back pain with any sort of movement such as making the bed, carrying laundry. I also had severe pain in the balls of my feet and had trouble walking any distance. My blood work did not show anything significant so I had to wait 6 months to see a rheumatologist even though x-rays showed inflammation in my feet and ankles. I finally had a diagnosis of seronegative inflammatory disease and medication helped my feet but my back pain just gets worse. I finally got an mri a week ago which showed “multilevel lumbar spondylosis” and “moderate to severe spinal canal stenosis at l4-5”. No one has called me to discuss these findings - I am just reading the report and trying to make sense of it. I have 5 bulging discs at different locations. The rest of the report is difficult for me to understand . I want to be able to help myself at home and do something rather than waiting another year for the medical system to decide what to do. I am so worried about my future and do not want to end up immobile, getting nothing out of life. This is how I found your video. I am hoping it will help me. Thank you for posting.

[NCFearnie]

You’re video described exactly what I have, which was diagnosed in an MRI. I’m 69, in very good health except now I have osteoporosis and DDD and mild stenosis. I will go through your exercises and thank you for an excellent video! I’ve been doing core stretches and exercises, but am hopeful about expanding them to address this specific problem! Thank you!

[chickenlittle]

This guy is so much more informative, helpful and easier to listen to than those "2 most famous physiotherapists on the internet." So glad I found this channel.

[cozynblue]

Was diagnosed with degenerative disc disease in 2009 and I did think it was a death sentence, death to my career, death to my daily work. I went back to school to get out of the casino work routine witch was hard on my back, being on my feet 8-10 hours a day. Working in warehouses didn't help at all 13 hour days lifting, turning, and throwing boxes. This video gives me hope! I had no idea you could strengthen discs/tissue in the lower lumbar. When in physical therapy and going to the gym I thought I was just building muscle around the disc to hold back up or, as you said 'core stability. Thanks and, yes, I have subscribed to your channel. Will come back daily in this time of pandemic, YMCA, favorite gym in my area (Tacoma/Seattle, WA) has been closed for almost 2 months. Ugh. Thanks

[sarahughes]

I was just recently diagnosed with DDD. I'm 57. The biggest problem during my whole life is that I've been on a lot of steroids due to having asthma. I haven't been told anything I work as a nurse and feel as in my career as come to an end. This video has helped and has given me hope and I think you for that. Forever grateful.

[Divertor]

I got an xray today showing that my 2 lower disc space is much shorter than it should be. I don't feel any pain even though I have been working out for 2 years now doing heavy weight lifting. Nothing crazy since I was diagnosed with mild scoliosis in the past, so I only lift progressively heavier and not much when I'm tired, always being careful trying to have the best form. Both the xray doctor and the orthopedic said that this is permanent damage and there is nothing you can do about it and that I should quit heavy weights at all. Now watching your videos and your take on the matter confirmed my opinion about doctors that I had for a very long time now. Most of them stopped learning since they finished their school and they don't put any effort into improving their knowledge anymore so they spread misinformation. Never trust the doctors 100 per cent, always ask for a second opinion and always do your own research.

[Taniaish]

DDD sufferer, here! Not sure what I am doing wrong, I have been doing everything told by my PT, seems similar to your explanations but daily pain is not going away. I am giving up as much as I get inspired by seeing your video

[joevonloser]

Me too! They just throw muscle relaxers at you and say good luck🤷🏿‍♂

[louisedubois]

I'm 73 and have been told I have degenerating discs, along with scoliosis, ostioporosis and ostioarthritis. I tried spinal laser decompression which has helped somewhat but VERY expensive. It involved an 8 week program of 3 days/week for 15 minutes as well as supplements, exercises and a lumbar back adjustment once a week. Now that the program is over, I will continue with my exercises and work with a physiotherapist in the hopes of continued improvement. I am on Prolia for the ostioporosis.

[TNT]

You explained and demonstrated info that other professionals have not shared. Kudos to you and thanks so much!

[zainabndakun]

Great! This gives me real hope. I have been going through muscle spasms, cervical spondylosis, painful legs, waist and back for years. Am 55 this year. It got worse this year and it's affecting my daily activities. Most times am always weak. The MRI I had just few days agp shows degeneration of all the parts of my spine from c3. I have been placed on pain relievers and neck collars both hard and soft have been recommended for me. I am lucky to have stumbled on this video and it gives me so much hope. I thought DDD is an indication that I will soon be paralised or will die soon. Your exercise recommendations, I will gather strength to practice. Am a grandmother but I still want to be active and productive.

[christinechan]

Great explanation, Eric! I've read A LOT about DDD and your explanation is one of the best. Thank you.

[nicsul]

I’m 27 and was just diagnosed with this :/ my posture is pretty good already but will definitely use your tips & work on core strengthening. Thanks for the info 🙏

[wren]

After spine MRI after a small car collision was dx w/ddd. PT shared everyone in big exercising room had it too😀That was helpful to know. And your video is SO helpful. Thank you!💛