High Impact Exercise With DDD: Out Of Bounds?
Health FitnessDegenerative disc disease (DDD) is the name given to any condition that causes the spinal discs to wear out, bulge, dehydrate, or herniate. Spinal discs are placed between each pair of vertebrae and provide shock absorption. When a disc degenerates, it can lead to spinal friction, bone spurs, spinal instability, and / or nerve compression, often in the form of sciatica.
Discs naturally wear out as we age. All adults are likely to have some level of spinal disc degeneration, but this is usually asymptomatic. When symptoms arise, the diagnosis of DDD is given. Your likelihood of developing symptomatic disc wear is increased if you smoke, are overweight, do work that involves lifting heavy objects, play a sport that requires repetitive bending or twisting, practice poor body mechanics, have weak core muscles, or practice poor posture. DDD can also result from a sudden back injury.
Exercise is an essential component of degenerative disc treatment and can even lead to recovery. Discs that are herniated or bulging may return to their normal shape over time. It is important for people with DDD to be careful how they exercise. Since the condition involves intervertebral discs, exercises such as running or lifting weights, those that put stress on the spine, may appear to be off limits. This is not necessarily the case.
Weightlifting with DDD
Weightlifting with DDD is a divisive topic. Of course, lifting a ton of weight above your head puts already weakened spinal discs at risk and can make pain worse. However, there are different approaches to lifting weights that can make it work for you.
Before hitting weights, you need to have a strong and cooperative core muscle group. These muscles support the spine, which promotes stability and takes pressure off the spinal discs. Without a strong core, anyone who lifts weights is at high risk of injury. See http://www.YouTube.com/watch?v=PQWo4CRNlrE for ideas on core stabilization exercises.
If you want to lift weights with DDD, you will likely need to make a few adjustments to your typical routine. It is much safer to use a lighter weight and more reps than to pack the weight; the first approach puts less stress on your spine. You will also want to make sure you are stable in position; An awkward movement or tripping over weights can further damage your injured disc. Use weight machines or a spotter for stability. Do weight lifting exercises that strengthen your back, thighs, buttocks, and hips.
Talk to a doctor before continuing with DDD weightlifting. The location and severity of your degenerative disc may prevent this entirely or may require additional precautions.
In a hurry
Running is another activity that some patients and medical professionals dismiss as strictly prohibited for people with DDD, but it may not be harmful. For many people, running is a passion; having to stop doing your favorite type of exercise would be very unfortunate.
If you have DDD, it’s probably not a good idea to go for a run every day or run past the point where your back muscles start to tire and your posture suffers. If running doesn’t aggravate your pain, you may be able to continue running, although less often than you’re used to. Consider running one or two days a week and supplementing it with other gentler forms of cardio, such as elliptical training, swimming, or stationary cycling. This division of the exercise will allow you to maintain your relationship with running while protecting your discs from overexertion.
As with weight lifting, ask your doctor about running with DDD. Your case may require additional precautions.
Degenerative discs don’t necessarily mean you need to eliminate your preferred methods of exercise, but you will likely need to make adjustments. To get the best information, do your own research and get opinions from various medical professionals, including physicians and physical therapists.