Degenerative Disc Disease (DDD) Stretches & Exercises - Ask Doctor Jo
AskDoctorJo・5 minutes read
Begin with a lying pelvic tilt exercise and progress to a bridge exercise to strengthen the back and loosen discs. Stretch hamstrings using a strap and perform piriformis or glute stretch to improve flexibility and reduce tightness.
Insights
- The text outlines a series of exercises to improve back health, including pelvic tilts, bridges, and hamstring stretches, emphasizing the importance of proper form and repetition for effectiveness.
- Specific stretches targeting the hamstrings and piriformis muscles are highlighted, showcasing the significance of addressing multiple muscle groups to alleviate back pain and improve overall flexibility.
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Recent questions
How can I improve my posture and relieve lower back pain?
To improve posture and alleviate lower back pain, start with a lying pelvic tilt exercise by holding for 3 seconds and repeating 10 times. Progress to a bridge exercise, lifting hips up slowly and lowering down segment by segment for 10 reps. Stretch hamstrings using a strap, keeping the knee straight, holding for 30 seconds and repeating 3 times. Perform a piriformis or glute stretch by crossing ankle over thigh, pulling leg towards you for 30 seconds, repeating 3 times.
What exercises can help strengthen my lower back?
To strengthen the lower back, try a lying pelvic tilt exercise, holding for 3 seconds and repeating 10 times. Progress to a bridge exercise, lifting hips up slowly and lowering down segment by segment for 10 reps. Additionally, stretching hamstrings using a strap and performing a piriformis or glute stretch can also help in strengthening the lower back muscles.
How can I alleviate tightness in my lower back?
To alleviate tightness in the lower back, start with a lying pelvic tilt exercise, holding for 3 seconds and repeating 10 times. Progress to a bridge exercise, lifting hips up slowly and lowering down segment by segment for 10 reps. Stretching hamstrings using a strap and performing a piriformis or glute stretch by crossing ankle over thigh can also help in loosening the lower back muscles.
What stretches can I do to improve flexibility in my lower back?
To improve flexibility in the lower back, try stretching hamstrings using a strap, keeping the knee straight, holding for 30 seconds and repeating 3 times. Perform a piriformis or glute stretch by crossing ankle over thigh, pulling leg towards you for 30 seconds, repeating 3 times. Additionally, incorporating a lying pelvic tilt exercise and a bridge exercise can also aid in enhancing flexibility in the lower back.
How can I prevent lower back pain during exercise?
To prevent lower back pain during exercise, it is important to strengthen and stretch the lower back muscles. Start with a lying pelvic tilt exercise, holding for 3 seconds and repeating 10 times. Progress to a bridge exercise, lifting hips up slowly and lowering down segment by segment for 10 reps. Stretching hamstrings using a strap and performing a piriformis or glute stretch can also help in preventing lower back pain during exercise.
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Summary
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Effective Back Pain Relief Exercises
- Start with a lying pelvic tilt exercise, holding for 3 seconds and repeating 10 times to flatten the back and loosen discs.
- Progress to a bridge exercise, lifting hips up slowly and lowering down segment by segment, doing 10 reps.
- Stretch hamstrings using a strap, keeping the knee straight, holding for 30 seconds and repeating 3 times.
- Perform a piriformis or glute stretch by crossing ankle over thigh, pulling leg towards you for 30 seconds, repeating 3 times.
