Degenerative Disc Disease (DDD) Stretches & Exercises - Ask Doctor Jo

AskDoctorJo・2 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.

Get key ideas from YouTube videos. It’s free

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.

Related videos

Summary

00:00

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.
Channel avatarChannel avatarChannel avatarChannel avatarChannel avatar

Try it yourself — It’s free.