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Osteopathy in Central London

Exercises for DDD

Exercises is a critical component of treatment for DDD. Strengthening the muscles around the spine, improving flexibility, and promoting blood flow to the discs can reduce pain and slow degeneration. Here are some beneficial exercises:

Core Strengthening

Strengthening your abdomen and lower back muscles can help support your spine and relieve pressure on the discs. Planks, bridges, and leg raises are practical exercises for core strengthening.

Strength Training

Strengthening the muscles around the joints reduces pressure and helps prevent further injury. Resistance bands, light weights, and bodyweight exercises like squats are excellent choices.

Low-Impact Aerobics

Swimming, cycling, and walking help improve cardiovascular health without straining the joints. Water aerobics, in particular, is a popular choice for people with arthritis because it provides resistance while reducing impact.

Stretching

Gentle stretching helps keep muscles and joints flexible. Focus on stretching major muscle groups such as the hamstrings, quadriceps, and shoulders. Yoga and Pilates are also excellent forms of stretching.

Balance Exercises

These exercises help improve coordination and reduce the risk of falls. Standing on one leg or practising Tai Chi can enhance balance and stability.

Daily Movement

Those with arthritis need to stay physically active throughout the day. Small movements, such as standing up and stretching every hour, can significantly improve joint flexibility.

Doing these exercises safely

Move slowly and stay within a comfortable range. These exercises should feel like gentle work, not sharp pain. If pain spreads further down your arm or leg, stop and ease off. Little and often works better than one long session.

Everyday tips for your back

  • Keep active with walking, swimming or cycling
  • Break up long spells of sitting
  • Bend your knees and keep loads close when you lift
  • Stop smoking, which helps keep discs healthy

When to see us

If pain is not easing, or you are unsure which exercises are right for you, book an assessment. Your osteopath can treat the area and adjust the exercises to suit your back.

Book an appointment or call 020 3305 6186.

DDD
Causes
Types
Treatments
Oxford Circus Station
Bond Street
Great Portland street
Goodge Street Station
Regent's Park
Tottenham Court Road
Warren Street
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