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Spinal degeneration is an inevitable condition as we age. Characterized by sudden or persistent aches and pains, it seriously hinders daily activities like walking and moving. Consequently, many patients tend to limit their physical movement as much as possible.
1. Should patients with spinal degeneration exercise?
According to Chiropractic specialists at ACC Clinics, staying bedridden for too long can cause muscle stiffness and muscle weakness, which hinders the recovery of spinal injuries and mobility. Therefore, patients with spinal degeneration should maintain a daily exercise routine to improve joint health and enhance the flexibility of muscles and ligaments.
2. Key considerations when choosing exercises for spinal patients
Daily physical activity can effectively support musculoskeletal recovery if the right exercises are chosen. Conversely, performing inappropriate movements with excessive intensity can worsen injuries. Therefore, before starting any routine, patients should note the following:
- Consult your treating specialist: Depending on the severity of the condition, your doctor can advise which exercises you should or should not perform. When a doctor provides instructions or warnings, patients should strictly follow them and avoid overexerting themselves.
- For complex exercises: For movements involving spinal rotation, patients require supervision from physical therapists. This ensures proper posture when bending or lifting objects and helps adjust the level of muscle tension and relaxation appropriately.
- Start slowly and gently: When beginning a routine, pay close attention to the guided postures and movements. During exercise, combine movements with proper breathing to increase oxygen supply and improve blood circulation.
- Listen to your body: If the pain becomes severe, patients should stop exercising immediately and consult a doctor.
3. Suitable exercises for patients with spinal degeneration
3.1. Daily walking
Start with 5 minutes of walking per day Walking helps boost circulation to muscle groups and releases endorphins, which act as natural painkillers. To get accustomed to the routine, you should start by walking for 5 minutes each day. Try to establish a habit of walking at a specific time. It is recommended to start on flat, firm surfaces.
If you are a beginner, or if you are recovering from a serious injury or surgery, start slowly to avoid the risk of further injury. Invest in a pair of supportive walking shoes, even if you are only walking for 5 minutes a day.
Maintain proper posture while walking: * Align your neck, shoulders, and hips.
- Keep your eyes looking forward and your chin parallel to the ground.
- Gently engage your abdominal muscles (core).
- Keep your back in its natural alignment – do not arch or lean too far forward or backward.
- Walk smoothly, landing on your heels first.
Note: You may experience muscle soreness when starting physical activity after a long period of inactivity.
Gradually increase walking time Once your body is comfortable with 5 minutes a day, you can add 1-2 minutes to your walk each week. Increasing the duration slowly allows your muscle groups time to adapt and helps prevent injuries.
- Week 1: 5 minutes per day.
- Week 2: Increase to 7 minutes per day.
- Week 3: Increase to 10 minutes per day.
- Continue increasing the duration until you reach at least 20–30 minutes of daily exercise.
3.2. Stretching exercises
Exercise 1: Knee-to-Chest Stretch
This exercise is ideal for adjusting the hip muscles and stretching the lower back muscle groups. You should hold each position for about 20 seconds and repeat the stretch at least 3 times for each leg.
- Lie on your back with your toes pointing upward. Slowly bend your right knee and pull your leg toward your chest.
- Wrap your arms around your leg to hold it firmly, then release and repeat the same movement with the other leg.
Exercise 2: Yoga Stretch (Cobra/Sphinx Pose)
Yoga stretch
- Lie on your stomach, push your upper body up with your forearms, bending your elbows at a 90-degree angle with your palms flat on the floor.
- Press the tops of your feet and your inner palms down, then push your pelvis forward.
- Focus on deep breathing and hold this position for 1 to 3 minutes.
Exercise 3: Shoulder Rolls and Shoulder Squeezes
- Arch and round your back 5 to 10 times, then perform 10 shoulder rolls followed by 10 shoulder blade squeezes.
- You can combine this with head and neck stretches.
Currently, researching and practicing 12 lower back exercises at home is a popular method for many seeking to improve their condition. Below, ACC has compiled 12 easy-to-perform exercises for lumbar spine degeneration. Let’s dive in! 1. Benefits of Exercises for Lumbar Spine Degeneration Maintaining a regular exercise routine for lumbar…
3.3. Lower back stretching exercises
Exercise 1: Upper back and muscle stretch to improve posture
- Lie down and place a foam roller under your upper back.
- Move your back up and down along the roller.
- Pause and hold to stretch the neck and back muscles.
- Hold for 30 seconds.
Exercise 2: Back exercise with a fitness ball to strengthen back and core muscles
- Place your legs on the ball and adjust your position until you feel a stretch in your hips.
- Focus on maintaining pelvic balance.
- Hold for 5 seconds and repeat 10 times.
- Lift and lower your legs/hips slowly, paying close attention to your balance.
Effective Exercises for Back Pain Relief
Physical exercises can only partially support the recovery of musculoskeletal flexibility. To treat the root cause of the pain and fully restore mobility, patients need an accurate diagnosis and access to appropriate pain relief methods.
The Chiropractic treatment combined with Physical Therapy at ACC Clinic has successfully treated numerous patients with spinal degeneration, including many cases where motor function had significantly declined.
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