3 Best Exercises for Degenerative Disc Disease

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(Amazon Affiliate links) To subscribe to 3-Tip Friday, Will's free weekly email where he shares his best health tips, new videos and fascinating research, go here: info.ht-physio.co.uk/3tf Welcome to the latest episode of HT Physio Quick Tips!
In this episode, Farnham's leading over-50's physiotherapist, Will Harlow, reveals 3 great exercises for improving the symptoms of degenerative disc disease (DDD). These exercises can help to strengthen, mobilise and improve the flexibility of sufferers of this condition.
To get a copy of Will's new book, Thriving Beyond Fifty, you can find it on Amazon below:
UK link: amzn.to/3mAISFv
US link: amzn.to/3J1ACGi
(Amazon Affiliate links)
You can find our dedicated sciatica website with more information and a relevant article that might interest you here: www.howtogetridofsciatica.com...
If you're suffering from sciatica that stops you from doing the things you love, you can take our free sciatica guide by visiting here: ht-physio.co.uk/physiotherapy...
If you're over-50 with a painful problem in the Farnham, Surrey area, you can learn more about how Will Harlow and HT Physio can help you overcome a painful problem here: ht-physio.co.uk/
*Any information in this video should not be used as a substitute for individual medical advice. Please seek advice from your local healthcare professional before taking action on the information in this video.* Full policy here: ht-physio.co.uk/injury-discla...

[@monserivera8499]

I have DDD, I got diagnosed with it when I was 23. I'm now 35 years old, so I've been dealing with it for over a decade now, the pain is always there but I do all the exercise I can do have some better days than others, but overall, I live with pain everyday.

[@btuhalfbreed]

same here too

[@hazelkrismaagad1795]

Me too really sad have this kind of pain

[@MarcommCourses]

Same here I have DDD, when I was 21 . And now I'm 25

[@realizexavier9704]

Sorry To Hear That,,,, Me 2

[@spyspy7567]

Yeah me too i am suffering from 19 yrs of age . Now iam 32 . My quality of life is completely disturbed unable to sleep properly daily since many years

[@Joeypeeps69]

I did the 1st exercise, and I fell over out of my chair and rolled under my desk. So I did the other one on the floor. I also found an outlet I didn't know I had.

[@emilyk.3812]

Hahaha

[@hassanallyo2938]

Best explanation I came across, had severe back pain ,neck etc and went mri and Dr said I got Osteoarthritis with Ddd, but i found your videos full of optimism, practical advice

[@humanchildofgod3126]

🙏🏽 ❤ thank you. I belong to a club that I did not want to join. Excruciating pain from L-4/5 SCIATICA! 63 yrs wise because I rather listen to you than have a FUSION SURGERY!

[@PeardropsTwister-ik6hd]

I'm 57 and just got a report to say I have wear and tear on my spine. I found this video very easy to understand and very informative. Thank you

[@suzanneadamson1306]

EXCELLENT explanation & guidance for managing. TY!

[@msmith7598]

I think your videos are terrific--intelligent, cautious and kind. As an older person dealing with scoliosis, DDD and post-polio issues (really old--pre-vaccine!), I appreciate the fact that you don't talk down to your target demographic nor adopt a saccharin, rah-rah tone either. Really well done. As an aside, as someone who lives across the pond, it cracks me up every time you make a 3 sign with your hand. Canadians and Yanks do it differently, but I had this conversation with my Scottish grandchildren recently and am always on the watch for it. 😊

[@lindaellis6937]

Thank you for this wonderful video. Really needed this specific info! Sad about my xray findings. To see a specialist and have MRI. Was a tennis player, dancer, spin class participant, and water aerobics enthusiast (I'm 65). Have had about 8 extremely painful episodes of lumbar and thoracic pain/spasm over the 10 yrs. This week went to ER for lumbar pain (severe spasm, couldn't stand up straight, bend over or bend back). I was extremly hunched and by quads an psoas were tight and became fatigued). They prescribed Ibuprofen and muscle relaxers, which brought great relief. I needed to get back to work as an LMT. Will try these exercises- before your video, I was afraid to do any type of exercise, for fear of hurting myself.

[@lilmuffin0505]

Thank you for this you have explained this so well I'm 48 and was just diagnosed and been so depressed bless your heart

[@rhodakozak1205]

I was diagnosed with both RA and degenerative disc disease at age 40; it's been rough, to say the least! Between the random symptoms of RA and pain in my lower back, I'm pretty much a mess. I'm glad I came across this channel and I hope to make this a part of my daily routine. It might help with quite a few things. Will post an update at some point.

[@CrystallizedVision]

Thanks for the helpful insights and the therapeutic exercises for DDD!

[@billrush5394]

Thanks Will! I’m 57 and I helped a friend put some trim on his new flooring yesterday… yikes.. I am paying for that today.. I did these exercises this morning , for my DDD, and I felt better right away… thank you!!! Looking forward to your other videos… and getting your book… thanks again!!!

[@Rhezoloution]

what a great video...glad you clarified that DDD is not Bulge or Herniated...i was confused about that.

[@annasophia6311]

You are such a smart guy. The information given is very helpful. Thanks!

[@SS-mm5md]

70 yo male in great shape 5'10" 155, just had DDD begin about 60 days ago; MD visit and managing with these exercises. Have helped very much and adding to my daily 30 minute exercise program. Thanks!

[@arkashasokarajan488]

Thanks for the exercises. Very useful indeed

[@marvaquammie64]

I am 73 yrs old and has DDD. Thk u for the exercises it is really helping. Thks again.

[@gabypgarcia]

I was just dianosed and looked for exercises, God bless you ,I'll start immediately. Million thanks.

[@tamaradodd792]

my bus crashed when I was travelling to college. MRI in 2019 was told that I have DDD/spinal stenosis L5, S1 with a bulging disc at the time. I'm now 27 years old, still experiencing pain no matter what I do. also known as long-term chronic pain. Over the last 10 years, I have found that using a mixture of wall pilates, yoga, gymnastics, physio stretches, and exercises for lower back pain, to relief the pain and strengthen those muscles, also using an exercise/yoga ball. I recommend doing simple/beginner exercises. The last thing anyone wants is to make it worse, little at a time and most importantly, find which ones work for you. All of these has helped me to maintain strength, flexibility and mobility to a certain extent.

[@MikeD-ew6mq]

Cut out inflammatory seed oils and inflammatory carbohydrates. It will help.

[@paulinegillette-salmon8250]

Very informative thank you much.

[@musings.By.Marivii]

Thanks so much for these.

[@Mebbe308]

I have DDD. This is most useful thoroughly recommend this young man’s advice

[@Cherelle978]

Omg!! Thank you!! It helped my pain immediately!!

[@sandhyaacharya309]

Thank you 👍 This is helpful for me .

[@susanconnolly4931]

Thank you, I will be starting these after I consult with my GP this Thursday, August 31, 2023. May I ask, do you have videos demonstrating exercises to strengthen your abdominal muscles safely, when you have DDD? My GP told me I need to strengthen my abs, as of course they support our back. Thank you very much for all you are doing to give us ideas to keep flexible, and strong. I hope I will hear back from you. Cheers from Nova Scotia Canada with love. 😊❤

[@carlosfranco3794]

This video is very informative I will do this 3 exercise because I am suffering DDD thanks.

[@PinkSallyProductions]

Thank you for this video, very helpful for me! I had a herniated L5 S1 disc aged 29, a laminectomy a year later. I suffered the worst sciatic pain I had ever known. Diagnosed with DDD 1yr after that as well as primary fibromyalgia. I still have sciatic pain, daily, but I am no longer in a wheelchair and I hope to manage without my stick soon. Exercise 2 and 3 are very useful for me. Thank you. Be well 🌹

[@alfoys]

you went through surgery, Right?

[@blessingekennia1985]

Thank you for sharing

[@tahirsaleem123]

Dear Doctor, please make a video for Exercises in Buldged Disc @ L4L5 and L5S1

[@loidymarisvelazquez9150]

Thank you, this information has been very useful for me. It helps me understand better about DDD. I'm 35 and was diagnosed recently with mild DDD.

[@HT-Physio]

So pleased my video has been helpful - I hope my channel can offer some support to understand the condition more!

[@user-td7nr4ef2v]

Great advice 👍

[@sureshramadar7928]

Thank you will try

[@user-iv6jv4vw2n]

Thank you so much very helpful ❤

[@drummingandband-wo9dj]

Thanks so much

[@caroltyndaal4293]

Thank you Sir, this is very much appreciated ❤

[@HT-Physio]

Very happy to help!

[@lynngillespie4112]

Very well explained. Will explore exercises and see if can help ease the pain I have

[@HT-Physio]

I hope they can offer some relief!

[@fairygurl9269]

*Thanks for Choosing to Help Your Fellow Humans to Suffer Less 💞 Much Respect 🖖🥰

[@Giovanonifamily]

7:40 exercises

[@girishvartak5589]

Dear Sir, I have been watching a lot of your videos and I find them very informative and helpful and I thank you for the same. Sir, do you have a video on lower lumber spondylitis. If yes please let me know. Shall be very grateful to you.

[@marilynlegaspi7335]

Thank you Will

[@taherwehaib1463]

Thank you for all your useful video's. 1st exercise with abdominal extreme flexion will not lead to disc bulge or herniation

[@gbdffr392]

You are amazing! I have been dealing with DDD and facetjoint syndrome with on and off on pain for 1.5 years . Recently I noticed that I can not stay on my feet more then 2 hours daily. My legs are pretty much strong but I feel pain underneath my feet. Any advice you can give me? ❤

[@catjack90]

Thank you so much for your video, it was great! The MRI said I had ddd and my doc said it was a hernia when he looked at the exams, what a mess, I should see more opinions. However I just got this 2 weeks ago and it's awful, I feel very limited to do anything, the doc recommended me a kinesiology therapy and see how it evolves from there.

[@nanaeid7700]

Hi there, have you made any videos about degerenative thoracic disc disease ? If not can you please make one.love watching your videos

[@artmiller5923]

Love it thank you

[@lacbayenglenly8201]

Thank you bro very informative👍

[@HT-Physio]

Very happy to help!

[@vjollcaspaho2755]

Thank you very much appreciate it. I’ll do my home. I hopefully to be better. Have a good day.

[@christinekane6059]

Came across your video, by accident, and must say it was a treat and delight that I had done so ❤. Not sure you'll respond to my question (s), but: what exercises do you recommend for myself with fibromyalgia, bulging 3/4 neck discs, 3/5 lower compression neck discs, herniated pelvis on both sides, and Achilles Tentonditios in both legs/ankles? Can you help? Much appreciated ❤

[@millie1280]

I have 5 herniated discs in neck, three in lumbar spine. Severe pain. Lost most strength in hands. The lower back is all you mentioned, stiffness, immobility, can’t stand long. The pain is overwhelming . I will do stretches you recommend. Over70.

[@JeeGo-Aries-King]

I had X-rays done, and it said severe degenerative disc disease in L4 & L5. I've been in pain for 35yrs +

[@rickbackous1041]

I was diagnosed with DDD in my 20's. It was up to me to fix because there wasn't any way I was going to allow back surgery. I'm 62 now and do one or two of the following daily for a couple hours. Pickleball, bike, walk, swim, hike or lift weights, EVERY DAY. I'm very active and I see no end in sight. Is there some pain? Hell yes, it ranges from maybe a 2-6 everyday but if I chose the route of sitting around and doing pain pills or surgery, I'm sure it would be a 10 every day. Living in a retirement community now and seeing all the people in wheelchairs and walkers I'm pretty confident I made the right choice with the cards I was delt.

[@vs7466]

So basically movement every day?

[@rickbackous1041]

@@vs7466 Yes

[@guih3438]

Awesome man, well done for choosing the path of movement and sport. This is great to read. I intend to follow this path as well :)

[@areguapiri]

We must stay away from the surgeries.

[@christine9467]

@@areguapiri Stay away from that! I grew up watching my mother have surgery after surgery after surgery after surgery and guess what she cannot do hardly anything. She cannot bend. She just sits around and waits for life to be over someday it’s sad.

[@gerrardtorresbabel]

Im 43 and have DDD on l4 l5. I get alot of back pain, some sciatic pain. I am active and still play non competive football. I get most pain when sleeping or sat down. I going to atart doing these exercises every day and report back. Much appreciated 🙏

[@sonerma]

Any report will be very appreciated sir.

[@gerrardtorresbabel]

It's a very long story so I'll keep it short. Basically I've had back pain at at the bottom of my spine to the right for about 13months, I also have a dull achy pain deep inside the top of my right leg/buttock for 2 years. MRI showed a DDD bulging disc l4 l5 but it showed it on the left side. Everyone I saw, including the spinal consultant, 3 physo's, 2 months worth of chiropractic treatment all could not explain why my symptoms didn't match up with the MRI. For pain I've tried amytripyline, gabapentin, none did anything apart from horrible sides effects. I found what does work however is naproxen, so i have been taking 500mg twice a day for 2 months and it's works great. It takes the pain from a 6/7 to a 1/2. 3 weeks ago I finally saw the pain management consultant. She said my MRI is a red herin and nothing to do with the pain I am getting in my back and leg. She said something is causing inflammation so we just need to find out what. She noticed something on my scans that she wants her seniors to have a look at and depending what comes of that she plans on doing more scans and doing bloods. I am still awaiting to hear back from them.

[@BrassLock]

C'mon Gerrard, it's been FOUR MONTHS and not a peep outta ya already 😮 We're all sitting on the edges of our firm and sturdy chairs (like Will said) waiting for your latest up-date.

[@gerrardtorresbabel]

My MRI scan showed DDD on l4l5 left side. But all my pain was on my right side. My pain included back pain and a pain deep in the top of my leg. The back pain would go after I'd been up and about for an hour or so but this other pain would keep me awake at night. I had pyshio and chiropractor treatment. It did nothing. I was referred to pain management who said the pain I was getting had nothing to do with DDD and bulging disc as that was on my left and pain was on my right. I said I spoke to the spinal consultant regarding my MRI scan results and he basicly said some weight. He didn't say I can't be the DDD causing issues as it's on the wrong side. Pain management said they don't care as long as your symptoms aren't causing numbness around the private area and just want to in and out 🤷 Pain management did tests, including a MRI on my SI joint and blood tests for inflammation, all came back clear. They eventually decided it was actually my hip causing the deep pain. As for my back nothing was found. I am still on the waiting list to see the hip department. Whilst my back seems to be slowly getting better and I get less and less pain, my hip is getting worse. Nothing stops me been active, it's just the hip pain feels like toothache whenever I am sat or laid resting. I'll have to wait and see what the hip department find. I think they are going to xray it and possibly MRI scan but I don't even have my first appointment yet. From what I've researched on Google I think the issue with my hip is trochanteric bursitis. I'm just getting old lol 😂

[@ernestdung7609]

Thank you so much

[@HT-Physio]

You're very welcome!

[@user-it1dx5yi6n]

Few months back had MRI come back with 7mm protrusion and 3 bulging discs, for some reason thought it was pretty much DDD. Thanks for clarifying.

[@HT-Physio]

Pleased I could help!

[@jordanquigley7515]

Thankyou!

[@9az56t82]

Great video. My problem is in the upper mid back area, C7 or T1. I don't have the report near by. All I know is that the pain radiates under my arms to around my chest. The only medication that I have any relief from is 100mg Diclofenac. But there are risks taking that medication. Can you please demonstrate what exercises that help that area I described. Your help will be appreciated, thank yuu

[@cfaciara4005]

May you discuss what activites are not allowed for those with DDD.

[@rich9462]

Hi Doctor, thank you for your video. In the second exercise wherein you bend your knees and move side to side, is this exercise good for osteoporosis. Does this not twist the spine?

[@annadahland6533]

Very helpful and easy to understand. Thank you!

[@emkphotography]

Thank you for your video! I wish more places were available and more accessible, I'm 27 and just found out I have degenerative disks in lower back probably because of Ehlers Danlos syndrome 🤔 there's no help and it's difficult to find it for EDS patients, some PT's deny EDS patients due to lack of knowledge and high risk. I'm on the lookout for a local PT knowledgeable in EDS. Farnham is Surrey, I'm also in Surrey but an hour away, I wonder if yourself/ anyone has any ideas of some help local to me (I'm near Westerham) 🙏

[@thefloweroflife2198]

I am 35 years old and I have slight dehydration in all of the discs in my vertebrae, causing me pain. My children are young. I used to practice yoga. The doctors forced me to stop all exercises and wanted surgery. I tried physical therapy. It helped me very well with some exercises, but my back needs more exercises. What are the best exercises for the back?

[@janicemackay2662]

I have DDD, bulged disc and arthritis in my facet joints and have. Been suffering for 23 years. I have seen neurosurgeons and this is the best explanation I have heard of DDD. Do you have any videos or advice for arthritis in the facet joints.

[@theheatmagazine]

I have DDD at 53 thanks for this video

[@anuragkarki9485]

I’m a 22yr male with PIVD in L5-S1, and I have “Degenerative disc” after years of weightlifting, so when he said “this is common in 50s” 😢, hope you see this and address it in a video 🫠

[@HT-Physio]

Very sorry to hear about your situation but hope it improves soon! I will make a separate video about this.

[@user-bh1jk2ty7f]

im a 22yo male also with a 100% tapped L5S1 from a procedure when I was 2. I was taken out of sports as a sophomore and was told to not pursue playing in college . Ive given up heavy weight on my back since then. BUT the pain is unreal. Its like a deep, dull, rotten and hollow pain . very sharp and theres a ring of pain around my waist just above my butt. Im still active but DAMN. I feel so bad. painkillers dont work, acupuncture lasts for about a week. Whenever I look up videos like such it always wraps up with "most common over age 50.... common for later years of your life. And im scratching my head remembering when the Dr told me he doesnt know what to say when I was 17

[@DEFINITELY-DAVIS]

These 2 examples are exactly how I feel. I’m 30 now and was told I have ddd in my l5-s1 at 25. I work construction and constantly lift 50-60lbs over my head ( solar panels ) I don’t wish this on my worst enemy the pain is definitely real and definitely won’t go away. I’ve tried many different programs the shots work for about 1 month and I’m back to a stiff board. I even have trouble whipping my 🫤 I can’t run very long I miss a lot of work from being stuck in bed

[@okikefranca6416]

I'm 30 and the CT scan said degenerative disc in d lumbar, and they wrote normal study, I wonder what that means, they said I should get a corset which I did, it helps sometimes but sometimes the pain is something else, doesn't it have cure? Also my knee joints hurt so much. I think I got that while standing a lot in my place of work.

[@laligarcia19]

Me 2 😪 i don’t do weight lifting but I have it in the L4-L5

[@loidamaisonet2906]

Hi thank you for this infomation. I am a 55 year old female keeping myself busy with different movements, animal flow, body weight, resistance band and weights training, yoga, walking, dance classes. I was advise to hang which I was already doing as I have a wing scapula and at the same time I want to strengthen and build my upper body resistance and strength. My chiropractor advised me to keep doing what I do and use my own judgement which I'm doing. However, there are certain movements from yoga and body weight that I'm not sure if they will be suitable. Some of them are Halasana , front and back rolls, back bends, bridge, handstands . Could you shed some light on these. Thank You.

[@juliestopp1032]

Can you do these with SI joint issues? Can you a video on SI joint issues please.

[@jenniferwhyte1605]

I have a bulging disc. Can I go swimming. I tend to float on my back and kick my legs slow. Or I lie on my back and gently use my arms to move through the water. Should I continue with this light exercise. Thank you so much for sharing you knowledge and experiences. I will differently share this sight with friends, thank you again

[@bh9262]

Two of those exercises I do for my pelvic floor disfunction.

[@dwarslopers]

There is one thing I would try to. Being always self aware, not being lost in thinking, always be aware of your body, how you are sitting, how you are moving, what bad things you are thinking. Loose thinking at all, not necessary thinking. Trust your emotions.. Try to feel the love inside, try to feel the gratitude being here with all your friends. Find peace with your body, find peace with the pain. It is there, feel it. I use every self aware second to move, mobilize, straight, stretch... everywhere. The Buddha way would be even to embrace the pain. For me, I feel good with pilates, aerobic!, softer Hot-Iron, Complete-Body-Workouts, Swimming, Nordic Walk (not jogging), do gymnastics my own. Have a good place to work,.... read and learn every day. So I am a real expert about DDD. Thanks for sharing that video. Some new exercises, I can even do in bed.

[@Helensherman-lx2cl]

My pain is in the thorax caused by spine curvature. Are the exercises shown for lumbar degeneration helpful?

[@Towanda99]

I have DDD in my cervical through to Lumbar my neck and between shoulder blades are the most uncomfortable... This looks like it will hurt my neck and shoulder blades the most... Any suggestions for the higher part of the spine

[@janicemartinez5886]

I’m seeing so much conflicting information on social media. I’ve seen one “expert” say absolutely stop bending over. 😮 So scary to know which is accurate

[@jasonmeighan6479]

Just got diagnosed today. 35 years old. Use to do comepetive bodybuilding . Any here still do weight training after diagnostic

[@DakotaHoll]

I've got bulging disks, sciatic nerve, DDD and like 2 other issues in my lower back. I am in constant pain. I'm only 22, almost 23. Been getting worse and worse since I was 18. It hurts 24/7 and it's only getting worse day by day.

[@JenP2776]

I have cervical DDD. What exercises are best for DDD in this area?

[@aarthur2803]

I'm 71 and have lower back pain when on my feet only, caused by congenital degenerative lumbar scoliosis.Would these exercises help me?

[@flordelizaordinal5028]

I feel nambness on both legs doctor.and i walk a little bit lame.what will i do.

[@littlediamondthundercat2576]

Great viddy! Do you have an O.F.? 🥰

[@wardieleppan8443]

I have DDD and osteoporosis. Is the first exercise okay for that?

[@lakshmiu1841]

Hi. What kind of disc issue causes hard to walk?

[@penelopepitstop9599]

I too have DDD, the only exercise I have found different is the road kill!

[@ladyrnt1]

Thank you so much for this video! I swear healthcare in the UK is so much better than USA!

[@slingshot28]

I just got diagnosed with this at 15

[@eleanor874]

I'm in my 30's and on stage 3 of DDD already

[@medtech22]

minimamal degeneratibr ostephyte posterior margins of c5 and c6 is this serious? What exercise or treatment would you suggest?

[@cherylhoneycutt7553]

I have disc height loss and a disc bulge at L4-5. Which exercises would be best for this? I have also had an L5-S1 fusion. Thank you!!

[@cyndivandenberg3583]

Did you get a reply

[@cherylhoneycutt7553]

@@cyndivandenberg3583 Nope

[@user-zr5kf4cm9i]

Hi. I'm sixty seven years old. I have osteoporosis with a collapse degenerate dis disease. Can you show me some exercises that I can do without breaking anything.

[@sumk66]

I get cracking in head and neck doing this and also popping in ears

[@hemantsharma1955]

I have disc bulge and sciatica can I do first exercise

[@gabrieljitaru3786]

I dont know if you will see this, but can mobility/flexibility stretching make my condition worse ?

[@user-hc8tb8ny4f]

Can we use the carpeted floor?

[@brendaechols5929]

These work

[@hanansy2534]

But doctors told me that I have to avoid twisting... The last two movements are they safe for me?

[@noziphomngoma469]

Oh my knees and leg muscles

[@bh9262]

7:05, Exercises begin, 9:20, 11:45,

[@wahidadnan2097]

I have DDD.What slould I eat.Moreover what kind of lifestyle convinion for DDD patient.

[@janny474]

I love his accent!

[@supercharged3975]

What exercises you been doing for that 😂

[@devvildogg1775]

So if it’s caused by aging and loss of water is it possible to put the water back in?

[@cyndieK1]

I haven't been able to sit comfortably in months 😢

[@carmenross1077]

Hi I was told that degenerative disease can only be seen in XRay? I had MRI BRAIN AND NECK it didn’t say anything about degenerative neck ds.