Degenerative Disc Disease and Exercise

bsmith404 · March 2013

I would love any information for anybody that has DDD and working out.

I used to work out pretty consisently last couple of years: spinning, running, lifting weights. I decided to run my first half marathon and started to get back pain in January. I've had back pain for years but pretty manageable. Well this time it was different and hurt everytime I would run more than 2miles. Fast forward: got an MRI and found out I have degenerative disc disease.

I don't want this as an excuse not to exercise and to tell the truth I have not exercised in weeks because of the pain on the left side of my back that spreads to my leg. But have a feeling I would feel better once I get out this runt and get out there.

What exercises do you do? Do you still run? Have you found that exercise makes you feel better?

camperchick64 · March 2013

Sorry to hear about your diagnosis. I hope you find some answers on here. I started having back pain after doing some weight training and it wasn't just soreness but back pain - I didn't go the dr but researched and discovered it was most likely from the deadlifts I was doing so I modify my workouts now. But I feel for you because that was the worst pain I had ever experienced. Hang in there

babynun · March 2013

My husband battles with back pain daily. You just have to find workouts that keep you moving without making the pain worse which is the hardest part sometimes. What he's been doing is water aerobics 3x/week and he uses the Elliptical several times a week.

Good Luck!

marypatmccue · March 2013

I would love any information for anybody that has DDD and working out.

I used to work out pretty consisently last couple of years: spinning, running, lifting weights. I decided to run my first half marathon and started to get back pain in January. I've had back pain for years but pretty manageable. Well this time it was different and hurt everytime I would run more than 2miles. Fast forward: got an MRI and found out I have degenerative disc disease.

I don't want this as an excuse not to exercise and to tell the truth I have not exercised in weeks because of the pain on the left side of my back that spreads to my leg. But have a feeling I would feel better once I get out this runt and get out there.

What exercises do you do? Do you still run? Have you found that exercise makes you feel better?

This sounds like a question for your doctor. I'll be honest, most replies you'll get on here won't be helpful

shezzzzz · March 2013

I have DDD, and have for years. When I'm lazy and allow my weight to be high, and not exercise, I get a lot more pain (everyday things like moving in bed, lifting the toilet seat or leaning over the sink to brush my teeth).

I have found that keeping my weight at an acceptable level helps, but what helps even more is core strengthening. When I focus on that, my pain gradually diminishes the stronger I get, to a point that I become pain free.

I'm not a doc, but have been dealing with back pain for more than 10 years, and this is what works for me.

Hope it helps!!!

shezzzzz · March 2013

I used to run, but now I do more swimming. As for my core exercises, crunches, planks, reverse crunches, anything that works my core.

SRH7 · March 2013

Definitely speak to a physio and/or doctor about this as they should be able to give you the best idea of what you need to do and what will and won't cause further damage. A physio will also be able to give you exercises to do to strengthen the muscles around your spine.

I've got two slipped discs and degeneration in my neck and for me, personally, lack of movement is the worst thing I can do.

When it is bad getting out of bed can be difficult enough, so I stick to plain old walking. When it is behaving itself I run, do Pilates and hike. For me anything that relaxes me helps as tense muscles often lead to spasms where the disc problems are. One thing I can't do any more is yoga, though, as the pressure on my arms irritates the nerves in my neck (although I'm fine with dumbbells).

One bit of advice from my physio was to get an exercise ball, sit on it and bounce gently up and down - it's supposed to help the circulation around the discs and draw fluid in (on my MRIs the discs come up black instead of white due to lack of moisture).

Speak to your doctor/physio and take it from there. Hope you get it sorted.

thesatch88 · March 2013

I have DDD, and have for years. When I'm lazy and allow my weight to be high, and not exercise, I get a lot more pain (everyday things like moving in bed, lifting the toilet seat or leaning over the sink to brush my teeth).

I have found that keeping my weight at an acceptable level helps, but what helps even more is core strengthening. When I focus on that, my pain gradually diminishes the stronger I get, to a point that I become pain free.

I'm not a doc, but have been dealing with back pain for more than 10 years, and this is what works for me.

Hope it helps!!!

^^This, x1000. I have been diagnosed for 6 years, have two ruptured disks, and am now completely pain free. core strengthening is the best thing I have ever done, and keeps the pain away. I dont run on asphalt or concrete, that gurantees me pain the next day. but grass, basketball courts, dirt, etc seem to be fine to run on.

to put the no pain thing in perspective, I am not only pain free now but totally functional. my herniations are1cm at L4-L5, and 5mm at L5-S1. Two weeks ago i set my current deadlift PR at 455 RAW. no belt, no straps, and no pain. strengthen those supporting muscles as much as you can, take it seriously, and it will feel better.

bsmith404 · March 2013

I would love any information for anybody that has DDD and working out.

I used to work out pretty consisently last couple of years: spinning, running, lifting weights. I decided to run my first half marathon and started to get back pain in January. I've had back pain for years but pretty manageable. Well this time it was different and hurt everytime I would run more than 2miles. Fast forward: got an MRI and found out I have degenerative disc disease.

I don't want this as an excuse not to exercise and to tell the truth I have not exercised in weeks because of the pain on the left side of my back that spreads to my leg. But have a feeling I would feel better once I get out this runt and get out there.

What exercises do you do? Do you still run? Have you found that exercise makes you feel better?

This sounds like a question for your doctor. I'll be honest, most replies you'll get on here won't be helpful

Actually I got some good things from people: lose weight as I know the extra weight isn’t good for the back. Also to streghten the core muscles which my Dr. didn’t tell me but my husband did as he struggles with back pain as well. Also running on grass as another friend has suggested. I like to hear people personal struggles and they might have overcame them.

bsmith404 · March 2013

Thanks everyone. I have talked to my Dr and I go to physical therapy but I sometimes like to hear personal stories from people especially from those who are now pain free and how they got there or those that are a little better. It's been a bad 2 months. Last year I found out I was gluten intolerance, dealt with it and kept it moving and within the last 2 months I have been diagnosed with Thallasemia (a form of anemia) and DDD all within the same month so I just stopped working out and caring. I know excuses but the pain got so bad. For example I had a flare up this week and could barely move for 4 days. Now that I have the swealing down I hope to do light exercising.

I've run in the past and I was training for a half marathon and then everything just went down hill. Yoga, walking, water aerobics that just didn't seem like me. I'm used to running, lifting weights, spin, etc. but I had to mentally adjust.

Great idea on the ball as I saw a streghtening video online for stretches to do for DDD on the back so i'm going to get one and just found out my gym has an one hour back strength class. So I hope to be on the road to recovery. Like my Dr. said tough love "get over it, do what you have to do to get better, set a goal, see it through."

bikermike5094 · March 2013

i have arthritis in my lumbar spine. recently been doing physical therapy for it and the biggest thing they say that works is any core strength training. I've been swimming and doing work on the big balls and some yoga for my lower back and abs.. its made a huge improvment in my pain levels.

bellalavita11 · August 2013

I was curious how your back is doing? I have had scoliosis since I was a teen and it recently noticed a lot more back pain so I went to not one, but in the end, 4 diff docs. I have a significant bend now, went from 5'7 to 5'6 1/4 in height, I have degenerative disc disease, osteopenia, and arthritis in my spine and hip and I just turned 46 yrs old.

I too am very active and LOVE lifting weights - heavy weights. I just met with a physical therapist today and he instructed me to lift with a belt and to modify my workouts. He said that I can still lift of course, but there are certain exercises that I will need to avoid such as: running, jogging, anything that jerks or pounds, full sit ups, reverse hypers, Romanian deadlifts - anything that will stress my lower back where my pain is. I must admit that the pain completely fatigues me and I miss walking into the gym full of energy and spunk. Instead I walk in wondering how I'm going to make it through my workout.

I found myself trying to bargain with the PT then realized he didn't tell me I'm dying, or that I'm in a wheel chair the rest of my life, or I'm losing a limb. He did tell me that if I don't listen to him I could end up with "chronic" pain and there was little they could do for it. Although the thought of modifications is not what I wanted, I'm sure I can find things I actually like... that burn calories, and build muscles. I've been instructed to decease weights 50% in lbs and increase reps instead for 4 weeks and then slowly add more weight using the pain as my guide.

Not sure if you also had a bone scan but I would go ahead and take vitamin D and calcium daily to protect your bones (I did see a bone specialist as well). I'm getting ready to start Glucosamine/ Chron/MSM and SAMe to see if that helps with the arthritis. We had a wet spell here in the Midwest and I now know why someone will say, "It's going to rain, my knees always tell me."

I'd love to hear what has worked for you regarding the back pain.

Best Wishes

I'd love to hear what has worked for you.

bonneycc · May 2015

I'm glad I found this thread. I have the same thing. I have been told not run anymore. I don't have leg pain at this time. No surgery need at this time (yay). I will continue to do core work but, now I really have to watch what I eat.

star1407 · May 2015

Spark people.com has a great section on exercise and strength training with a disability or injury

Degenerative Disc Disease and Exercise

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