Degenerative Disc Disease (Also known as DDD)
Degenerative disc disease is a common condition that affects the rubbery discs between the vertebrae in the spine. Over time, these discs can wear down, lose their flexibility, and become less effective at cushioning the spine. This degeneration can lead to symptoms like chronic back pain, stiffness, and reduced mobility. While the term "disease" may sound alarming, degenerative disc disease is a natural part of the aging process and can be managed through various treatments, including exercise, physical therapy and pain management.
Disc Herniation/Bulging Disc
Disc herniation, also known as a slipped or ruptured disc, occurs when the soft cushion-like material (disc) between the vertebrae in the spine bulges or ruptures. This can happen due to wear and tear or sudden injury. When the disc herniates, it may press against nearby nerves, causing symptoms such as pain, numbness, or weakness in the area supplied by the affected nerve. An ANNULAR TEAR refers to a tear or rupture in the outer ring (annulus fibrosus) of a spinal disc. This tear can occur due to injury, aging, or degeneration, and may result in localized back pain or discomfort.
Spinal Stenosis
Spinal stenosis is a condition characterized by the narrowing of the spaces within the spine, which can put pressure on the spinal cord and nerves. This narrowing is often caused by the wear and tear of the spine over time, leading to symptoms such as back pain, leg pain, numbness, and weakness. It can occur in the neck (cervical stenosis) or lower back (lumbar stenosis), and treatment options will usually start more conservatively with physical therapy and pain management but may progress to more invasive options like surgery, depending on the severity of symptoms and individual circumstances.
Spondylosis
Spondylosis refers to degenerative changes that occur in the spine over time. It involves wear and tear on the vertebrae, discs, and other spinal structures. Commonly seen with aging, spondylosis can lead to symptoms like back pain, stiffness, and reduced mobility and could potentially lead to SPONDYLOLISTHESIS which is a condition where one vertebra in the spine slips forward or backward in relation to the adjacent vertebra. This can occur due to various factors, including congenital abnormalities, trauma, or repetitive stress on the spine. Spondylolisthesis can result in back pain, nerve compression, and instability. In connection with the above two conditions, a PARS DEFECT may arise. The pars interarticularis is a small bony structure that connects the front and back portions of a vertebra in the spine. A pars defect refers to a stress fracture or break in this bony structure. It can occur due to repetitive stress, congenital factors, or trauma. Pars defects are commonly associated with spondylolisthesis.
sciatica
Sciatica is a condition characterized by pain that radiates along the sciatic nerve, which extends from the lower back through the hips, buttocks, and down each leg. While the sciatic nerve is commonly involved, it's essential to recognize that many cases of "sciatica" symptoms may be caused by other nerves in the lower body. Therefore, a comprehensive evaluation by a skilled physical therapist is crucial to accurately diagnose the root cause of the pain. A physical therapist can assess the musculoskeletal system, identify nerve-related issues, and develop a personalized treatment plan, which may include targeted exercises, manual therapy, and other modalities to alleviate pain and improve mobility. Some sample exercises can be found below.
Windshield wipers
Laying Down Marches
Laying Down Marches
- Start by lying on your back (supine position) on an exercise mat or a comfortable surface.
- Extend your arms out to the sides, forming a "T" shape with your body.
- Bend your knees and keep your feet flat on the ground, hip-width apart.
- Gently lower both knees to one side of your body, while keeping your upper body and shoulders grounded.
- Hold the position for a few seconds, feeling a stretch in your lower back and hip area.
- Slowly bring your knees back to the starting position.
- Repeat the movement, this time lowering your knees to the opposite side.
- Continue alternating sides for the desired number of repetitions or as instructed by your healthcare professional or fitness trainer.
Laying Down Marches
Laying Down Marches
Laying Down Marches
- Start by lying flat on your back (supine position) on an exercise mat or a comfortable surface.
- Bend your knees, keeping your feet flat on the ground, hip-width apart.
- Engage your core muscles by gently drawing your navel toward your spine.
- Slowly lift one foot off the ground, bringing your knee towards your chest while maintaining a 90-degree angle at the hip joint.
- Lower the lifted leg back down to the ground while simultaneously lifting the opposite leg in the same manner.
- Continue alternating legs, as if you're marching in place, while maintaining stability and control throughout the movement.
- Aim to perform the exercise at a controlled pace, focusing on proper form and alignment.
- Repeat for the desired number of repetitions or as instructed by your healthcare professional or fitness trainer.
Bridges
Laying Down Marches
Bridges w/ Pillow Squeeze
- Start by lying flat on your back (supine position) on an exercise mat or a comfortable surface.
- Bend your knees, keeping your feet flat on the ground, hip-width apart.
- Position your arms alongside your body, with your palms facing down.
- Engage your core muscles and squeeze your glutes (buttocks).
- Press through your heels and lift your hips off the ground, raising your buttocks upward.
- Continue to lift until your body forms a straight line from your shoulders to your knees.
- Hold the lifted position for a few seconds, focusing on keeping your core and glutes engaged.
- Slowly lower your hips back down to the ground, returning to the starting position.
- Repeat the movement for the desired number of repetitions or as instructed by your healthcare professional or fitness trainer.
Bridges w/ Pillow Squeeze
Bridges w/ Pillow Squeeze
Bridges w/ Pillow Squeeze
- Start by lying flat on your back (supine position) on an exercise mat or a comfortable surface.
- Bend your knees, keeping your feet flat on the ground, hip-width apart.
- Place a pillow or a small exercise ball between your knees, squeezing it gently.
- Position your arms alongside your body, with your palms facing down.
- Engage your core muscles and squeeze the pillow or ball between your knees.
- Press through your heels and lift your hips off the ground, raising your buttocks upward.
- Continue to lift until your body forms a straight line from your shoulders to your knees.
- Hold the lifted position for a few seconds, maintaining the squeeze on the pillow or ball.
- Slowly lower your hips back down to the ground, returning to the starting position.
- Repeat the movement for the desired number of repetitions or as instructed by your healthcare professional or fitness trainer.
Bird Dog
Bridges w/ Pillow Squeeze
Heel Taps
- Start on all fours with your hands directly under your shoulders and your knees under your hips.
- Engage your core muscles by gently drawing your navel toward your spine.
- Extend your right arm forward, reaching it out in front of you while keeping it parallel to the ground.
- At the same time, extend your left leg straight back, keeping it parallel to the ground as well.
- Maintain a neutral spine position by avoiding any excessive arching or rounding.
- Hold this extended position for a few seconds, focusing on stability and balance.
- Slowly return your right arm and left leg back to the starting position.
- Repeat the movement on the opposite side, extending your left arm forward and your right leg straight back.
- Continue alternating sides, moving with control and maintaining proper form throughout.
- Aim to perform the exercise at a controlled pace, focusing on stability and balance rather than speed.
Heel Taps
Bridges w/ Pillow Squeeze
Heel Taps
- Begin by lying on your back on an exercise mat or a comfortable surface.
- Bend your hips and knees to create a 90-degree angle, with your thighs perpendicular to the ground and your lower legs parallel to the ground.
- Engage your core muscles by gently drawing your navel toward your spine.
- Keep your arms relaxed by your sides with your palms facing down.
- Slowly lower your right foot, tapping your heel on the ground while maintaining the 90-degree angle at your hips and knees.
- Return your right foot to the starting position, bringing your heel back up off the ground.
- Repeat the movement with your left foot, tapping your left heel on the ground.
- Continue alternating sides, tapping each heel to the ground while maintaining the 90/90 angle at your hips and knees.
- Aim to perform the exercise in a controlled manner, focusing on stability and control throughout the movement.
- Repeat for the desired number of repetitions or as instructed by your healthcare professional or fitness trainer.
Sciatic Specific Exercise: Laying Down Nerve Glide
Sciatic Specific Exercise: Laying Down Nerve Glide
Sciatic Specific Exercise: Laying Down Nerve Glide
- Start by lying on your back (supine position) on an exercise mat or a comfortable surface.
- Bend your knees, keeping your feet flat on the ground, hip-width apart.
- Use both hands to clasp behind the thigh of the affected leg; flex the foot while keeping the knee comfortably bent
- Slowly straighten your knee of the affected leg as much as you can while keeping the foot flexed.
- Hold this position for a few seconds, feeling a gentle stretch along the back of your affected leg.
- Slowly release the stretch and return to the starting position.
- Repeat the movement for the desired number of repetitions or as instructed by your healthcare professional or physical therapist.
Disc Herniation/Bulge Specific Exercise: Press-Up
Sciatic Specific Exercise: Laying Down Nerve Glide
Sciatic Specific Exercise: Laying Down Nerve Glide
- Start by lying flat on your stomach (prone position) on an exercise mat or a comfortable surface.
- Position your hands flat on the ground near your shoulders, slightly wider than shoulder-width apart.
- Keep your elbows slightly bent and tucked in close to your sides.
- Engage your core muscles by gently drawing your navel toward your spine.
- Press through your hands, lifting your upper body off the ground while keeping your hips and lower body in contact with the mat.
- Straighten your arms as you lift, allowing your back to arch and extend.
- Lift your chest as high as is comfortable, feeling a stretch in your lower back and gently opening up your chest.
- Hold the lifted position for a few seconds, focusing on maintaining stability and control.
- Slowly lower your upper body back down to the ground, returning to the starting position.
- Repeat the movement for the desired number of repetitions or as instructed by your healthcare professional or physical therapist.