8 Exercises for Multilevel Degenerative Disc Disease with Videos
Multilevel degenerative disc disease is the normal condition of changes in your spinal discs as you became aged. It is not a disease actually, but a term is used to describe a painful condition around the lower back and neck brought by the process of aging and wear and tear process upon the spinal discs.
Spinal discs are kind of soft and compressible that split the interlocking bones called vertebrae that make up the spine. These discs take action as shock absorbers on the spine and allow it to flex, bend, and twist.
This condition creates stress on the spinal discs and nerves that cause pain around the neck and lower back. It also affects the flexibility and swiftness of spinal cord.
Experiencing continuous mild pain around the lower back and irregularly in the hips, groins and legs are the symptoms of multilevel degenerative disc disease.
The pain may be worse in a seated position and is repeatedly exacerbated by bending, twisting and lifting movements.
Management of multilevel degenerative disc disease can be done using pain medications, physiotherapy, osteopathy and chiropractic technique, etc. In a few critical cases, surgery may be recommended for the treatment of multilevel degenerative disc.
Surgeries typically engage in removing the damaged disc and replace it with an artificial disc. In early cases, exercises are found extremely helpful to regimes and rehabilitation of affected spinal disks. The people having multilevel degenerative disc disease are encouraged to do physical exercises for their recovery.
Read all articles related to Body Pain
So, we are going talk about the eight exercises for multilevel degenerative disc disease which will decrease pain and stiffness in the affected area.
It is an exercise to strengthening the muscles of your abdomen and low back to support your spine and reduction of the pain.
To perform this exercise, you have to lie on your back, take your arms at your sides, bend your knees and place your feet on the ground.
After that, lift your hips upwards with the help of your heels and tighten your abdominal muscles by pulling up your lower back against the ground.
Hold on for 3 to 5 second at this position and then slowly come back to the previous position.
Repeat this exercise 10 times of three sets in a row per day.
This exercise very good for getting relief in multilevel degenerative disc disease. Watch this video to understand Bridging exercise better.
Press-up exercise is also very effective in multilevel degenerative disc disease. It reduces pressure on painful disks and makes your spine flexible.
To do this exercise, lie on your stomach on a flat soft surface, use an exercise mat for comfort.
Then, bend your elbows and take your forearms beneath your chest, below the shoulders.
Gently straighten your elbows by lifting your chest away from the ground and stretch your back as much as you can. Make sure that your back muscles keep on relaxed during this movement.
Hold on for about 5 seconds on this position and slowly come back to the starting position.
Repeat this exercise about 20 to 30 times a day. See this video to understand the process of press-ups better.
Spine twist exercise
Spine twist is a great exercise for multilevel degenerative disc disease.
It helps to make your spine flexible so that you can easily twist it.
Again, you have to lie on your back and bent your knee to perform this exercise.
Now twist your lower body on your right side, take a long breath and wait for 5 seconds, then come back to the previous potion.
Also, do this on your left side too and repeat 20 to 30 times a day for best result.
This video will guide you to learn pelvic tilt exercise.
Pelvic tilt exercise
Pelvic tilt is also an exercise similar to spine twist which can help you in multilevel degenerative disc disease. All the steps of this exercise similar to spine twist apart from twisting your lower body.
In this exercise, you have to tilt your pelvic area instead of twisting your lower body.
Just lie down on your back over the comfortable flat floor, bending your knee, raise your hip little bit and slowly try to tilt your pelvic region upward and downward frequently.
Try this exercise also for 10 to 20 minutes per day to get relief from the pain in lower back. See this video to learn pelvic tilt exercise perfectly.
Spine flexion exercise
Spine flexion exercise is an easy way to get better lumbar mobility and decrease in pain caused by multilevel degenerative disc disease.
It is a safe exercise and easy to do as your comfort at your home. To perform this exercise, find a comfortable place to lie down on your back.
Now, bend both knees up and put your feet flat on the floor. Then, slowly get your both knees up towards your chest and grab them with your hands.
Hold on this position at least for 5 seconds and slowly come back to the starting position. Watch this video if you don’t get it what to do.
Dead bug exercise
The dead bug is a ground-based main strengthening exercise that targets the lower back and the shoulders.
It is also one of most the helpful multilevel degenerative disc disease exercises to get relief from pain and inflexibility. To do this exercise, lie down on a flat surface on your back with raise your arms straight above your chest.
Bend your knees upwards your thighs and hips form a 90-degree angle, set them parallel to the floor.
Then, move your right arm up and let it go behind your head while straightening out the left leg. Remember, you should not let the legs touch the floor.
Now, return to the starting position and do it on the other side (left arm and right leg).
Do this exercise for 20 to 30 times a day and feel free from pain and stiffness caused by multilevel degenerative disc disease. For better guidance, you can watch this video.
Partial curl exercise for multilevel degenerative disc disease
Partial curl is also very beneficial for multilevel degenerative disc disease.
It makes your lower back painless and provides strength to it to do your daily works. Doing this exercise is very easy; just lie down on your back with your knees bent and feet flat on the floor.
Cross your arms close to your chest, tighten your abdominal muscles and curl halfway up. Hold on for 3 seconds then uncurl to the rest position.
Repeat three sets of 10 time this exercise a day. Make sure you understand partial curl properly by watching this video.
Glutes stretch exercise
The glutes stretch exercise improves flexibility in the spine area and also increase hip mobility. Therefore, it is also good exercise for multilevel degenerative disc disease.
To do this exercise, lie down on your back with the knees bent and feet flat on floor one more time. Then, cross one foot over the knee of opposite foot and rest your ankle over the knee.
Grab the thigh of the leg which is still on the floor and pull the leg in the direction of your chest so that you feel a stretch in the opposite hip. Hold on for three to five seconds, and then return to starting position.
Do it this exercise up to 20 times a day for better result. The video is provided below to understand the glutes stretch exercise properly.
So, these are the eight best exercises for multilevel degenerative disc disease, do them on a regular basis to feel free from pain, stiffness, and inflexibility in your lower back and neck caused by multilevel degenerative disc disease.
Do not over perform these exercises; it may cause fracture on weakening bone.