Degenerative disc disease (DDD) is the name given to any condition that causes spinal discs to wear, bulge, dehydrate or herniate. Spinal discs sit between each pair of vertebrae and provide shock absorption. When a disc degenerates, it can lead to vertebral friction, bone spurs, spinal instability and/or nerve compression, often in the form of sciatica.
Discs naturally wear as we age. It’s likely that every adult has some level of spinal disc degeneration, but this is usually asymptomatic. When symptoms arise, the diagnosis of DDD is given. Your likelihood of developing symptomatic disc wear increases if you smoke, are overweight, perform work that entails heavy lifting, play a sport that requires repetitive bending or twisting, practice improper body mechanics, have weak core muscles or practice poor posture. DDD can also result from a sudden injury to the back.
Exercise is a quintessential component of degenerative disc management and can even lead to recovery. Discs that are herniated or bulging may return to normal shape over time. It’s important for people with DDD to be careful about how they exercise. Since the condition involves intervertebral discs, it may seem that exercises like running or weightlifting – those that subject the spine to stress – are off limits. This is not necessarily the case.
Weightlifting With DDD
Weightlifting with DDD is somewhat of a divisive issue. Of course, raising a ton of weight above your head puts your already-weakened spinal discs at risk and can worsen your pain. However, there are different approaches to weightlifting that may make it feasible in your case.
Before touching weights, you should have a strong and cooperative core muscle group. These muscles cradle the spine, promoting stability and taking pressure off spinal discs. Without a strong core, anyone who weightlifts is at high risk for injury. See http://www.YouTube.com/watch?v=PQWo4CRNlrE for ideas of core stabilization exercises.
If you want to weightlift with DDD, you’ll likely need to make some adjustments to the typical routine. It’s much safer to use lighter weight and more repetitions than to pile on the weight; the former approach subjects your spine to less stress. You’ll also want to make sure that you are stable in your position; an awkward movement or stumble with weights can further harm your injured disc. Use weight machines or a spotter for stability. Do weightlifting exercises that strengthen your back, thighs, buttocks and hips.
Talk with a doctor before pursuing weightlifting with DDD. The location and severity of your degenerative disc may bar it altogether or may require extra precautions.
Running
Running is another activity that some patients and medical professionals write off as strictly off limits to people with DDD, but it may not be harmful. For many people, running is a passion; having to cease their favorite kind of exercise would be very unfortunate.
If you have DDD, it is likely not a good idea to go on runs every day, or to run beyond the point when your back muscles begin to tire and your posture suffers. If running doesn’t exacerbate your pain, you may be able to continue doing it, although less frequently than you may be accustomed to. Consider running one or two days a week and supplementing it with other, gentler forms of cardio, such as elliptical training, swimming or stationary cycling. This division of exercise will allow you to maintain your relationship with running while protecting your discs from overexertion.
As with weightlifting, consult your doctor about running with DDD. Your case may mandate additional precautions.
Degenerative discs don’t necessarily mean you have to cut out your preferred methods of exercise, but you’ll likely need to make adjustments. For the best information, do your own research and get opinions from multiple medical professionals, including doctors and physical therapists.
