Degenerative disc disease (DDD) is the name given to any condition that causes the discs in the spine to wear down, bulge, become dehydrated, or herniate. Spinal discs sit between each pair of vertebrae and provide shock absorption. When a disc degenerates, it can lead to spinal friction, bone spurs, spinal instability, and/or nerve compression, often in the form of sciatica.
Discs naturally wear out as we age. It is likely that all adults have some level of spinal disc degeneration, but this is usually asymptomatic. When symptoms arise, the diagnosis of DDD is given. Your chance of developing symptomatic disc wear is increased if you smoke, are overweight, do work that involves heavy lifting, play a sport that requires repetitive bending or turning, practice improper body mechanics, have weak core muscles, or practice poor posture. DDD can also result from a sudden back injury.
Exercise is a quintessential component of degenerative disc management and can even lead to recovery. Herniated or bulging discs can return to their normal shape over time. It is important for people with DDD to be careful how they exercise. Since the condition involves the intervertebral discs, exercises such as running or lifting weights, which put stress on the spine, may seem off limits. This is not necessarily the case.
Weightlifting with DDD
Weightlifting with DDD is something of a divisive topic. Of course, lifting a ton of weight above your head puts your already weakened spinal discs at risk and can make your pain worse. However, there are different approaches to weight lifting that may make it workable for you.
Before you touch weights, you need to have a strong and cooperative core muscle group. These muscles cradle the spine, promote stability, and take pressure off the spinal discs. Without a strong core, anyone who lifts weights is at high risk of injury. See http://www.YouTube.com/watch?v=PQWo4CRNlrE for core stabilization exercise ideas.
If you want to lift weights with DDD, you may need to make some adjustments to your typical routine. It’s much safer to use a lighter weight and higher reps than to stack the weight; the first approach puts less stress on your spine. You will also want to make sure that you are stable in your position; a strange movement or tripping over weights can further damage your injured disc. Use weight machines or a spotter for stability. Do weight lifting exercises that strengthen your back, thighs, buttocks, and hips.
Talk to a doctor before continuing to lift weights with DDD. The location and severity of your degenerative disc may preclude this entirely or may require additional precautions.
Run
Running is another activity that some patients and medical professionals consider strictly off-limits for people with DDD, but it may not be harmful. For many people running is a passion; having to give up your favorite type of exercise would be very unfortunate.
If you have DDD, it’s probably not a good idea to go for a run every day or run past the point where your back muscles start to tire and your posture suffers. If running doesn’t exacerbate your pain, you may be able to continue running, albeit less often than you’re used to. Consider running one or two days a week and supplementing it with other, gentler forms of cardiovascular exercise, such as elliptical training, swimming, or stationary cycling. This division of the exercise will allow you to maintain your relationship with the race while protecting your discs from overexertion.
As with weight lifting, consult your doctor about running with DDD. Your case may require additional precautions.
Degenerative discs don’t necessarily mean you have to eliminate your preferred exercise methods, but you may need to make adjustments. For the best information, do your own research and get opinions from various medical professionals, including doctors and physical therapists.