By Jessica Gan (jessica.gan@alumni.utoronto.ca)
Lower back pain can present itself in various forms and degrees of pain. Not dismissing the importance of lower back pain, a common "disease" is the DDD, otherwise known as Degenerative Disc Disease. Inhale...Exhale... this is more of a "condition" as opposed to a disease.
Degenerative disc disease is an age-related condition that happens when one or more of the discs between the vertebrae of the spinal column deteriorates or breaks down, leading to pain. There may be weakness, numbness, and pain that radiates down the leg.
Here are two simple but effective exercises to strengthen the back to ease DDD pain.
Lower back pain can present itself in various forms and degrees of pain. Not dismissing the importance of lower back pain, a common "disease" is the DDD, otherwise known as Degenerative Disc Disease. Inhale...Exhale... this is more of a "condition" as opposed to a disease.
Degenerative disc disease is an age-related condition that happens when one or more of the discs between the vertebrae of the spinal column deteriorates or breaks down, leading to pain. There may be weakness, numbness, and pain that radiates down the leg.
Here are two simple but effective exercises to strengthen the back to ease DDD pain.
PILATES BRIDGE
- Lay belly up on the mat, feet hip distance apart.
- Inhale, feel the rib-cage expand
- Exhale, point pelvic bone towards the ceiling, imprint the spine to the mat,
- Lift pelvis by peeling off one vertebrae at a time
♡ Key Tip: Imprint
If laying down makes you dizzy, you may wish to try this stretch instead:
CHILD'S POSE STRETCH
- Start by kneeling with your knees and hands on the ground, facing the floor, with your back straight
- Then stretch backward so that your hips are on your heels.
- Keeping your hips on your heels, bend forward until your forehead touches the ground. Stretch your hands out in front of you until your arms are straight.
Remember to eat healthy and keep being happy too!
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