Cervical Degenerative Disc Disease Exercises to Avoid
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- เผยแพร่เมื่อ 17 ต.ค. 2024
- Avoid aggravating your neck pain and cervical spine stress by learning the key exercises to avoid in the gym, and safe replacement exercise modifications with sports injury expert Dr. Michael C Remy, DABCO, CCSP. Learn more tips, exercises, and design your own cervical degenerative disc disease exercise custom program at: www.painfreeand...
Must say the states shuld be happy that they have this
man wow must be the best real Realistic tips Ever showed
Thanks so mutch Dr Michael C Remy ❤️😌💯
Dr.Michael, if you have disc degenerative disease is the pain will always be there forever.( no pain relief at all?)….thank you for the info…i’ve learned a lot…your new subscriber from CA..
I've tried rows but it obviously puts pressure onto the cervical spine and I feel uncomfortable in my back afterward. Rows seem to be an important exercise in strengthing the back, however. Is there a safer way to do dumbells rows or an alternative exercise? Many thanks.
Hi Dan.
Seated Chest Support Rows emphasizing Head Retraction and Shoulder Depression often are helpful, but check with your doctor who knows your case before trying. !
Wow thank you so much Dr. I just got diagnosed with DDD & I was doing all these exercises before I was diagnosed with it and would notice the pain onset
This was the video I've been looking for. 3 months ago I suffered 2 herniated disc and have cervical spinal stenosis at age 33. I don't know what exercises I can and can't do
I am glad it was helpful Tjay. Learning to design a program of exercise around your tailored neutral spine position will help you avoid the typical mechanical stresses of exercsie that aggravate cervical disc pain.
Dr. Remy. Chest supported rows really helped and now I've built up to machine rows. I'm struggling to build strength in my traps though, and I'm trying different exercise with not much luck. I've tried farmer carries, but they don't build much strength. How about upright rows?
Remember to position both your shoulder blade and head/ neck in neutral position ( perfect alignment for trap work with Cervical DDD), and then try a balanced, multi-angle approach to address all 3 sections of the traps. First shoulder shrugs should be done with the resistance both straight down at your sides, slightly out to your sides, in front, and back to address all the various fibers and their orientation. Next scapula retraction exercises with resistance and arm angles varied... Third Scapula depression exercises. By using variety in angles of resistance and all 3 functions of teh trap you will be more likely to make progress in upper trap work as opposed to just typical shrugs as the muscular system loves to be balanced and gains are always easier with conjugate methods of training
Can I wear my neck support during exercises to avoid wrong motions and to keep my neck in its correct position
Neck supports may prevent certain positions and motions but are typically not nearly as effective as strengthening the muscles and coordinating your nervous system to hold your unique neutral spine position which will be the safest spine position to exercise in. A brace will simply limit your overall range of motion and leads to spinal stabilizing weakness because it takes the training effect away from the muscles. No one with neck trouble wants weak stabilizing muscles. Thanks for the question Ewsaly, I hope this info improves your understanding of the subject.
Dr. Remy
Please can you do Done new videos with this kinda exersise for disc problem c7-th1 / and training
Hello Dr
My name is vinay iam from India,
Iam suffering from cervical spondylitis ,C4 C5 from 2019, as per Dr suggest I stopped Gym and started doing yoga some yoga postures which helped me coming out from the pain,so I want to join back to gym,can you suggest the exercises for upper and lower body..
The exercises should be based on an analysis of your body mechanics (posture, movement tendencies) and spinal stability issues ( core and global muscle imbalances, inhibitions and weaknesses) as they relate to your pain and condition. I always advise working with a good spine rehab specialist that is local to you, and if one is not near you, a good alternative is my self help rehab and healing exercise programs available at painfreeandfit.com
Hello Doctor! I had neck injury six months back and it came out to be cervical disc buldge at c5-c6. Now after 6 months i still of conservative treatment of rest and medications, i feel better but still some stiffness in neck sometimes and a little tingling happens occasionally on upper back in shoulder blade. Can i think about going back to gym for weight training workout? And can i do pullups? Benchpress deadlifts etc... ? Without worrying about aggravating anything again?
It all depends on whether you have learned how to stabilize your neck and shoulder/mid back region using tailored alignment and muscle tensions that correct and avoid the offending mechanical stress to your neck. Your "neutral spine position" will need to be strong enough (through a custom conditioning program) to maintain safe position and tension around your injury. This is the general theme of any good rehab program and the principle behind activity return- your body needs to be prepared for the weight training, otherwise injury is more likely.
Dr. Remy
Hi Umesh, what is the update, are you doing training?? I have slight cervical issue and experiencing pain, I do home workout with 50 kg max weight.
Now I am worried can we resume workout after pain recovery?
@@Morningstar437 Hi earlier i was in very bad position, but after 1 year by god grace i got recovered like more than 80 %.. and in mri also it showed that my buldge disk got shrunken. After that I resumed my fitness with light activities only. Initially i felt good like recovery more than 90%. Then i tried to increase weights and intensity of my exercises and even doing some handstands again as i was into calisthenics mainly, but then i again started to get some issues in my scm/scalene muscles and right upper back. And still these issues happen occasionally and sometimes i feel fine also. I am trying to overcome them gradually with exercises in correct form. And hoping will be completely recovered atleast by end of 2 years of this injury with no issues at all.🙏😊
@@umeshkumar007 hope u a speedy recovery, how did u get injure?
@@Morningstar437 well sometimes we do stupid things in life lol, i was doing headstand without using hands, i.e. balancing on head only. just like a dancer do head spin. I imbalanced and fallen and snapped my neck. This stupid thing destroyed my whole fitness journey in which i was consistent since 2015. And this cervical injury is the worst experience of my life and cld be the worst possible injury can happen to anyone. But anyways though i still don't know i cld able to do advanced activities like earlier but yes could able to resume my basic fitness again and will try to increase it gradually and carefully if my body will allow.
Can we have a video for lower body exercises pls ?
Do you mean as lower body training relates to cervical DDD?
@@DrMichaelCRemypainfreeandfit yes 😇
@@DrMichaelCRemypainfreeandfit i think when i squat, do chest press and use the leg press is when i feel my neck the most .
Do u think we should avoid heavy weights? And what would be considered heavy?
Hi Dr. Thanks again for your videos, what about back bridges where the neck regularly tilt back? That help to decompress the disc's? Thanks
Hi Juan.
The concern with that exercise is the extension (backwards tilt of the neck). Decompression is limited in this exercise as well. For some people extension may be helpful, while for others it may be very dangerous. If it is helpful, adding one's RPI will make it more beneficial. I hope this info helps.
Dr. Remy
Can you do a planking if you have ddd and disc bulge on your cervical?
If you learn what the neutral spine position of your neck and shoulders blades are, and you can maintain this during the various positions of front, back, side, and rotational planks, then you will be much less likely to aggravate the condition. Discovering your tailored neutral spine comes from an analysis of your posture, movement tendencies, muscle asymmetries and core muscle spine stability issues. This has been discussed on multiple videos on the channel and is available in any of the self help programs at www.painfreeandfit.com
Great video - Thank you !
Glad you liked it!
Strength would be uneven in different arms because of the nerve pain. Will rest and maintaining these postures increase strength over time ?
Strength is increased by progressively adding either reps, resistance, isometric hold times, or slowing the cadence of any of these exercises down gradually over time. Pain will not cause decreased strength, unless you are avoiding a particular motion because it is painful, which you should never do. Always use a pain free range of motion ,cadence and resistance. Nerve dysfunction can cause weakness (motor radiculopathy or plexopathy) with cervical conditions, but this usually improves as the soft tissue stresses are removed by learning your unique posture and stability corrections and using them with a well balanced rehab program.
Dr i am 40 years old and one month before i found that i have degerative disc disease at c5-c6. can i still go to gym and so the exercise as per your instructions mentioned in the above video? please suggest
Regards
Nasir Khan
From India
Hi Nasir.
It all depends on the posture and mechanics related to your problem. If you can hold a neutral spine position that is unique for your body during exercise and avoid movements that aggravate, then the answer is yes. Learning how to do this however is not so simple. It all begins with a proper mechanical analysis of your spinal stability as it relates to the stresses imparted to your neck and unique condition. From there, proper conditioning exercises can be formulated and a "bridging" exercise routine can help get you from where you are now to where you want to be in terms of exercise. I would advise finding an advanced rehab specialist near you to work with. If you can't find one, I would recommend the Neck Healing Exercise Program at painfreeandfit. com. Whatever you choose, be wary of generic advice, as the best chances of safe and effective exercise is a tailored program built just for you. No case of C5-6 DDD is ever exactly the same. I hope this info helps and keep me posted on your progress.
Dr. Remy
@@DrMichaelCRemypainfreeandfit ...thanks a ton Dr....
Hi sir I'm 25 years old but I have cervical neck disc problems it's little slipped . I have habbit of doing mornings yoga like cobra stretch and other stretching exercises . Should I do that or I shouldn't??
Hi Fandi.
Generally speaking, most with cervical disc herniation/bulging will do best when learning to hold a neutral neck and shoulder position during cobra and other yoga poses that has been determined from an analysis of ones posture habits, movement tendencies, muscle imbalances and spine stability issues to ensure the best chances of avoiding injury. This will be different for each person and should always be checked by your doctor or advanced spine rehab specialist who know your unique case.
@@DrMichaelCRemypainfreeandfit ok Sir thank you, but I want one help please suggest me experience for my shoulder stiffness because that pain is distraction for me in my everyday work..
what about dumbel triceps exercises behind your neck ?
Hi X.
Bells would typically be easier than a bar to avoid forward head and elevated shoulder motion, as they can travel slightly forwards and sideways in the exercise motion versus a bar which forces a more backward arc of motion. Generally, this will decrease the stress on the neck. Thanks for the ?
Dr. Remy
Hi Dr, what about squat and deadlift, bench press, thanks for the awesome videos.!
Hi Juan.
Many of the same corrections apply to the big 3 exercises you mention. Correct head and scapula posture however, must be maintained at different times throughout these lifting motions. I will put your request into my upcoming video list and will create some as per your request. Thanks for the suggestion.
Dr. Remy
@@DrMichaelCRemypainfreeandfit awesome, thanks!
@@juanpablopinoarauz did he make the video ? Couldn't find.
@@hakimonn nope however I just keep my neck neutral all the time for any excersise ,I'm 95% recover for my 2 Hernias C5,C6 and C6,C7 ...I do neck Excersise with elastic band every day ...
@@juanpablopinoarauz I see. I have 2 cervical neck hernias as well. 1 is fixed pretty much with surgery the other one i didn't have surgery. My problem is my neck is stiffed most of the time. It's been 6 years but still it's not healed. I also feel some pain on my neck after doing movements like shoulder press.
i want to do exercise to flatten stomach. How do i do it correctly to not affect my cervical dish problem?
There are plenty of ab exercises that can strengthen and build the abdominal muscles ( tone/hypertrophy), and many of them can be done while protecting the neck if the shoulder blades and neck are held in a "neutral spine" safe position, which is unique to each person based on an analysis of posture/movement and stability issues. Many include some degree of holding the head back and keeping the shoulder blades un-rounded and un-shrugged, but not all. The Healing Neck Exercise Program at painfreeandfit.com can help you with your own analysis and corrective /ab exercises. Remember that no matter how well developed your abdominal muscles become, you will never "see" their development if you have excess body fat overlying them., which is the case for many people who need to lose excess fat.
I have degenerative disc on my neck. Can I still do squatting? And skipping rope?
Your risk of pain and injury will be less if you learn your unique neutral spine position of your neck and shoulder blades and strengthen this through RPI training to meet the demands of the exercises desired. This of course all comes from a thorough understanding of your body mechanics and spine stability as it relates to your pain ( getting a thorough analysis).
Is it not advisable to lift weight when you have cervical degenerative disease
It must be done using a conditioned neutral cervical/thoracic spine stability and neutral scapula stability that are both unique to the individual. This stability (along with the exercises and weight used) must be within the specific conditioning level required to safely handle the chosen exercise to decrease chances of injury.
I was watching a physical therapist on TH-cam say that any exercise that involves your scapular muscles going and pinching together will aggravate the cervical stenosis, is this true?
Pinching the blades together will have the tendency of extending the cervical spine which will close down the foramen and typically aggravate stenosis. However, if head retraction and scapula neutral positions emphasizing depression are included, this effect can be decreased, sometimes to the point of stenosis benefit rather than aggravation.
@@DrMichaelCRemypainfreeandfit so keeping the head and neck straight while keeping shoulders down to my neutral position, would it be ok to do pull ups like that?
@@DrMichaelCRemypainfreeandfit I have more questions about dead hangs will they help my cervical stenosis and are they ok for ac joint arthritis?
I wish you were in Egypt 😢
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