Degenerative disc disease, defined as osteoarthritis of the spine, can seriously impact your life. This condition can cause pain, uncomfortable tingling sensations, muscle spasms, and stiffness, which can limit your ability and motivation to get moving. However, it is highly recommended that those with degenerative disc disease participate in light, low-impact exercises such as walking, pilates, or swimming – the idea of “no pain, no gain” does not apply to people with degenerative disc disease. There are exercise activities that worsen back pain, such as lifting weights, and they may irritate the spine and result in worsened pain that could further limit your daily activities.
Keep reading to learn more about activities that worsen back pain and what you should avoid.
Activities That Worsen Back Pain Cause by Degenerative Disc Disease
Although it is recommended to exercise with degenerative disc disease, it is important to learn about activities that worsen back pain. Doctors recommend avoiding any sort of heavy lifting. Deadlifts and other weighted exercises can put a massive strain on your lower back. Without significant core strength, these moves can cause strain and overstretching in your lower back, ultimately resulting in increased pain.
Lifting anything remotely heavy, in and out of the gym, is also discouraged. If you decide to lift weights, make sure you are taking precautions and are knowledgeable about proper lifting form. Put your weight in your heels, lift from your knees, and brace your core and back muscles to limit potential injury.
On top of lifting weights, you should also steer clear of high impact activities that could jolt the back. Degenerative disc disease causes the discs in between your vertebrae to break down. Discs act as shock absorbers for the spine – without them, your spine cannot protect itself against high impact exercises. High-intensity interval training, jump training, or running could greatly increase the risk of injury to your spine.
Alternative Exercises
Unfortunately, degenerative disc disease causes people to give up the form of exercise they may love the most – lifting weights and high-intensity interval training are popular among athletes and give people the results they want. However, there are so many other ways to exercise, stay healthy, and lose weight even with degenerative disc disease.
Low impact exercises are gentle on the spine and can be just as effective as higher intensity exercises. Pilates, yoga and stretching are great for strengthening your core, which is key to fostering a healthy, strong spine. These moderate level workouts should be performed regularly to build up your muscles, joints, and bones. Other core exercises that can be performed at home include supermans, planks, oblique twists, and pelvic lifts.
Working with a physical therapist could also help you reach your potential, strengthen your spine, and ensure your safety. They can give you exercises tailored to your personal needs which will minimize your back pain and increase your range of motion.
Make sure to avoid sedentary activities – walking for just a few minutes every day can decrease your pain significantly.
Degenerative disc disease can do a number on your spine and limit your athletic capabilities. It is important to continue to exercise while fighting this disease – this will actually decrease the level of back pain you’re experiencing. However, you should stay away from heavy weights and high impact activities that could aggravate your spine. Make sure to participate in gentler exercises, such as walking or stretching, to facilitate healing in your spine.
