1. Avoid a quick decision for surgery - always try conservative management - many options mentioned 2. Avoid inactivity - get into a regular movement routine - increase variety of movements 3. Avoid relying on a back brace, pain creams, massage (these are considered passive measures) Watch the video… it’s very through. This is just my summary :)
@marktarascio4766 2:52 many people are offered surgery very soon after an injury and don't know what other options they may have. Not all surgeons are aware of the results PT can offer.
Swimming laps has been the very best for me for exercise. If I lay off, pain comes back. It also seems to calm my anxiety. Started water aerobics, did too much at first, should have started a bit slower. Doing fine now.
@@arthritisadventureiam having chronic disc bulg pain. How to fixed this pain sister ? Pls reply. I want to live normal life just like other people do. Iam living in pain life.
I just received this dx today and I am in tears watching your video because it was just what I needed to hear to give me hope, resources, and empowerment. Thank you so much
Great advice! 👏🏻👏🏻👏🏻👏🏻👏🏻 Everyone has to try different methods! No one size fits all! I walk everyday thru pain. Walking backwards works different muscles. Swimming is great movement. There’s chair exercises. Keep moving!🫶🏻
I don't know my diagnosis; all I know is that I am getting better and better every day and you are very much responsible for that--your explanations, your pep talks, and your exercises. Thank you.
Sleep is a real booger w this problem though. I’ve tried everything (pillows between legs, rolled towel, etc). Nothing helps much. I wake up w severe pain each morning.
I am 78 and had same problem, so stiff and in pain that I had to use a bed rail to get out of bed and stagger to the hot shower and take Tylenol. Doctor prescribed mild muscle relaxant Tizanidine, which has been a huge help. Then I go to 4 exercise classes a week and work out every day with 5 and 8 lb weights (I also have 2 complete shoulder replacements.). Maybe a muscle relaxant can give you enough pain relief to be able to exercise.
Have you tried sleeping on your back with a pillow on either side of you so you don’t roll over in the middle of the night? I read sleeping on your back is good for scoliosis because it keeps the spine neutral. That’s how I sleep now with my scoliosis and i have a better sleep now.
Are you like me..when I get up I have so much pain and usually in a long spasm. I have herniated discs, a torn disc, severe stenosis, facet joint disease and of course degenerative disease. After I am up for a while I feel somewhat better. I had fusion which made my above and below disc bad. I try to think a lot of people have it worse . Prayers ❤❤❤❤
@@user05_22qw I do.. some collagen powder and creatine when going for recovery training sessions. Plus, most importantly, clean diet and no smoking!! I even stopped coffee cuz it fs up the nerves
I had a flare up of sciatica 6 months ago. I cut out sugar jaggery sweets processed food, confectionary bakery items potatoes fried things . Started eating a lot of vegetables and home made vegetable soups. I dropped 10 kg weight (from 67 kg. to 57 kg) within 4-5 months. Took rest when I was in pain( about 4 weeks). No medication. I have radical improvement. I have been wairy of not bending forward. I do a lot of house chores. Eat minimum seed oil in food . Minimize salt intake.
Thank you very much for your advice. I was injured by assault when i was 21 and was very fortunate to have found a healing Chiropractor . Ive gone down severly at 48, again fortunate to find an orthopedic surgeon that helped me by ordering pt. Now it has returned at 67 and just working on healing. Chronic as it is i sooo agree with you about surgery. Last option for sure. ❤
I have suffered with lumbar facet joint issues for over a year, trying various exercises and workouts. I can say, without question, this workout is exceptionally effective for me personally. Thank you so much for making a fantastic video that is so well thought out and easy to exercise along with.
Had Lidocane injected last week to test for Ablation! It was a miracle! Felt 40 years younger! Going in for another test that will last 3 hours! Fingers crossed!
I will be doing this soon. I have congenital birth defects with 2 misshapen vertebrae all in the lumbar region, and I have been having so much pain the last 2 years. I need to call this week to get it scheduled.
I hear this, I've gone from being able to run 5 miles, hike 10 miles, bike 20 miles, and attend yoga 3 days a week to barely being able to get out of bed to get to the bathroom over the last five years
@@MrHVACguy71 Me too. Resting flat has helped a lot, but of course I've become weaker. Mentally I have made some progress. I've been taking 5000IU of vitamin D3. It seems to help.
@@rodpettet2819 for sure vit D3 along with magnesium before bed and that has helped keep me from having any cold or flu detox events over the last five years
I wouldn't have made it through to surgery had I not had a prescription for 500 mg caplets of naproxen. It's hard on the GI tract, but at least I could function until I was operated on my L5 disc.
Thank you Alyssa for this video. Best video I have seen! I agree with everything! Did conservative measures for a year then had surgery for herniated disc and now swimming is what keeps me active and I have learned to listen to my body and don’t let pain control my life. Unfortunately my tolerance sitting and standing is limited, affecting my profession and social life. But do celebrate the little steps and avoid flare ups. Do you have videos on foods you recommend? So glad I found your video! :)
I have been using a hydro message followed by exercise for the last 6 weeks and my family has noticed a difference in my ability to do other activities. I am no longer wearing the constant pain on my face.
No 1: hell yes NO surgery unless you have critical issues. 2. Conservative management: YES. Movement YES. 3. Don’t completely rely on. Passive approaches. I am meded up to nearly the max. Gabapentin cut down on the neuropathic type of pain. Massage is nice, but I agree, it doesn’t work exclusively. I have chronic pain, but I haven’t needed a walker, but it’s frustrating to try to walk without pain. I think I had been repeatedly misdiagnosed with other conditions, because injections were supp[osed to work, and they didn’t. I want to be able to walk without that bad cramping on my side upper thighs, near the hips. This started more than a decade ago and has nearly halted my being able to walk even four blocks, when I used to walk for 2-4 miles at a time. I suppose I overdid that. I loved to take long walks and pretty much know I’ll never be able to walk those distances again
Agreed with less sitting; mixed feeling about less laying down though. Maybe because the things that feel better for mid and lower back tend to cause more irritation, and pain with cervical stenosis.
I just went through my first, severe flare up, it lasted a few months. I wished the doctors and physical therapists had spoken to me about it in this way. I always felt like they were holding back information from me and I thought I was going crazy. Now I wished I'd seen this video back then, so if you're going through it now, I'm here to say it does get better and this RUclipsr/physical therapist is so right.
Doctors are so busy and see so many patients you might get 5-10 minutes tops. I saw medical assistants, nurses, nurse practitioners, xray tech, but maybe 10 minutes with the doctor. He’s a good surgeon but they have very little time to actually talk with patients.
You're 100% spot on! Rejoice in any gain & remember, comparison is the theif of joy. So much of the journey is mental. Fear of movement can sabatoge recovery. It's taken 1.5 years, lots of dedication to my PT home workouts and occasional meds, but I have resumed advanced level hiking and trail biking. Need to work on regaining confidence doing more flexibility conditioning, and stretching. The spector of reinjury still haunts me on occasion. The WORST thing a doc told me was "No bending, twisting, reaching" without qualifying it for the acute phase of a herniation. Love your tank. Where can I get one? 😂
I've been doing my own conservative management for 20 years to manage DDD. Diet and supplements have been the biggest help. I'm also pretty active as a single mom. But now I'm getting nerve damage. My Dr said surgery may help to stop further nerve damage. I'm strongly thinking about it.
Here is a study that talks about supplements. It wasn’t a very good study because it was only one patient. www.ncbi.nlm.nih.gov/pmc/articles/PMC165439/
I've recently been diagnosed with DDD, part of which involves mild scoliosis. I feel like I've literally looked at hundreds of exercise videos to help with this condition, to the point of utter frustration. While one video describes a great exercise for DDD, the next will say to NOT do that exercise. Hard to know what to believe! I've been undergoing chiropractic treatment for a couple of months (wanted to start with the most conservative treatment), which has helped a lot, but I'm trying to add in gentle exercises that I can incorporate into my routine, especially those I can easily do at the office. i.e., those that don't require getting on the floor. I'm also using supplements that my chiropractor has recommended, and I make sure to drink plenty of water. I'm doing everything - everything - I can to avoid surgery!! I am so relieved to find your page since your exercises include so many that I can do while at work, and they are also gentle. I love the stretching ones - they really do help. This specific video is so helpful and gives me hope. I'm also trying to stay focused on how far I've come in just a couple of months and to remind myself that DDD is not a death sentence. I must keep moving and trying! I'm going to go through your videos and come up with a plan that I can easily do every day. Thank you for your site!🥰
What supplements do you take? Same. In RUclips, one will suggest an exercise and another will say it's bad for DD. I feel the same. No matter what, pain is there If any exercise is working for you, let me know
@@user05_22qw My chiro suggested I get my Vitamin D levels checked - sure enough, they were very low, so I'm now taking Vitamin D3 w/K2. I also take omega 3s, vitamin B complex, probiotics, magnesium, NutraDisc, CoQ10 and Turmeric.
Thank you for all the information it has made a great difference to my mindset I thought I was doomed to surgery as an only option but you have given me hope and the will to try all other options first. Thank you .
I wish I had heard this video several years ago. When my Orthopedic Dr told me I had DDD, he sent me to PT, but basically blew me off and didn’t really explain anything. Of course, I should have asked more questions, but since I never had health issues I didn’t know what to ask. PT helped, but was still in pain 4 years later, couldn’t understand why.
I’ve been x-rayed quite a few yrs ago & told I’ve definitely got arthritis at the base of my skull & down my spine to my buttocks. Plus I’ve got spinal degeneration that’s appeared on my x-rays. I absolutely don’t want this 1 iota! Plus I don’t want any surgery either, I literally don’t have any trust in the health care system at all anymore! Too many lies & they really DON’T CARE! That’s something I’ve strongly learned/sensed. I’m listening to what you’re saying in this video as I’m typing this out.
Alyssa is so right. Surgeons will recommend surgery and guess what you need after surgery ? Got it. Same exercises. It’s Not a quick fix. What helped me : every second day. HIIT pool exercises (other days : PT prescribed exercises). Vibration plate for 3 times 10 minutes a day. Helps as a warm up and for recovery from exercising. Once a week : deep tissue massage - painful but the effects on tight muscles are magical. The massage therapist works closely with the PT. Great tandem. Walking backwards (at the gym) on PT exercise days enabled me to start walking again. Started out with 5 minutes and a week later : up to 25’. Then, added Alyssa’s exercises with grandma in law. Those are really cutting it. Got way better in just two weeks. Now working on one sided tightness. Unfortunately, due to alternating day exercises on different muscle groups I am really sore every morning until things get moving again. It’s hard but unavoidable. That too shall pass.
I have DDD along with osteophytosis in my spine went to my doctor who told me to download a exercise app so depressing but watching these videos help to understand that others are going through it aswell
@@arthritisadventure I also have a bone spurs in both my feet with tendinitis and plantar faciatus I'm on my feet all day and I struggle with all of these ailments I have had scans to confirm diagnoses but I don't get much help I'm only 40 I worry about the future I work in construction which is very physical I know deep down I need to change job but thank you for your reply
Thanks so much for this.. I had forgotten the advice I have often given to others, which I really did believe before...to focus on what I can do and not on what I can't and on goals I have made.
I had a laminectomy over 15 years ago. PT and other therapies did not work to keep my body improving. I saw myself loose mobility and unable to ride a horse comfortably...sometimes walk comfortably. After practicing Qigong spinal movements consistently for the past 3 years, I have been able to reclaim lost mobility and improve walking. But sadly, my Qigong has not improved my lateral leg movements...my thighs are so tight. I found Alyssa a few weeks ago and her hip and DDD videos have been wonderful. I think I see an opportunity to move forward in my healing journey.
Brutal, unimaginable agony for over 5 years now. My neurosurgeon refuses to operate on me though. I get regular radial nerve ablations 3 times a year that spike the agony afterwards and leave me shaking in fear on the chair. It's insulting when I hear people say just change your posture, or "build yourself up". What doesn't hurt me one day can the next, there is no building up anything. This was the end of my career and my life of working out in general. Whenever I try to be a part of something, I always have a flare up that puts me in a chair for weeks. The most insidious thing about it is that when I do something wrong like lift something too heavy, it can take several hours for the pain to kick in as it swells up like a balloon. So I don't even realize when I'm causing this agony on myself.
Oh Lord, my heart goes out to you. I can't imagine the pain and despair you are experiencing. I truly hope Alyssa can put you on the path to steady improvement. Bless you, good luck with starting a better quality of life ❤
Also, can you not change neurosurgeons to one that WILL operate. It is inhuman to leave you in such agony and not provide either effective painkillers or surgery. Can you not INSIST that more is done for you than live in this hopeless cycle of pain! I wish you the very best my friend.
@@carolinejohn4537 Oh hi! Thanks so much for that! My ablation is providing some relief now after the 6 week mark. Until the next flare up I guess. There is a more invasive procedure than the radial nerve ablation where they actually burn out the nerve with a chemical. But that is not practiced at all in Canada. That's what I would like done much more than a fusion. I'm actually pretty scared of a fusion and not sure it would work at all. Nevertheless, the doctor won't go any further than the nerve ablation. I've been trying some of Alyssa's movements, which are very different from the last disastrous physiotherapist I had, and they aren't hurting me as much as they should be.
I would find another surgeon if I were you! I’ve had one tell me they would never operate on me, but another would- at the end of the day you’re the one suffering
I'm very active person I run alot and train in boxing but I'm dealing with ddd for the past few years smh it's so annoying 😭it was getting good after some PT. Then I started sparring hard again and there is alot of twisting in the back and core when it comes to sparring and that triggered it and now I'm back to square one at home pt. Thank u for this video 🙏
Just came across this video today after two weeks of chronic/acute pain in right leg. Worst was not knowing what was causing this. Very dark thoughts when waking up in agony, pain in every position. Physio diagnosed piriformis syndrome. That whole vicious circle of fear of moving in case it triggers pain, yet worse pain from doing little. Avoided painkillers (watched 'Dopesick' about opioid crisis, uuurgh) Went for walk yesterday, felt endorphin positive, got a TENS machine from Amazon and slept pain free. Will walk today, cautious yoga tomorrow, aqua aerobics Wednesday. Would love to return to stationary group-cycle class but still a bit wary. I won't allow this pain to restrict me moving.
Using the word REGRESSION for making an exercise easier as a useful step - this would help people understand the resources available. The different easier exercise is called a regression. When you get good at one exercise (level of that exercise) and you change it, or have a new exercise, to make it more difficult, this is called a progression. ATB (all the best)
I was diagnosed with degenerative disc disease in 1987. In 1990 I did get a herniated disc, it ended my career as a bus driver. I just retired from providing home care and apparently herniated the same disc on the other side. A week later, I'm healing much faster than the first time. I'm altogether healthier, stronger and in less pain than I was 35 years ago. Different this time is that being on my feet is maximally painful, followed by lying down. Kneeling and flat on my back with my calves on a chair is the only relief. Looking forward to movement!
This was super helpful. I was ready to push for surgery because I felt like nothing is getting rid of this pain I’ve had for 4-1/2 months. Tried all those things plus I’ve had the steroid injection in my spine. This video has been way more informative than my doctor. The exercises you show have helped me more than anything. Still pain but a little better so I’m going to give therapy and home work a harder try before surgery. Thank you. ❤
I had a herniated disc. It took 9 months to heal. No surgery, ice packs finally took inflammation away. Nerve quit screaming. I walk 30 minutes a day now and chair yoga. Patience .
Love your videos I have a favor to ask. Would you do a video about coccyx pain. I have injured my self with exercise bike so resulted to coccyx and ligaments injuries. My pelvis and coccyx area so much pain everyday. Thank you so much. Kally from Canada
L5 L4 S1 ruptured right leg radiculopathy left leg radicuopathy, StenosisDDD Military related injury continued on construction ironworker for almost 20 years skill trades at Ford Motor Company for the past and never take a day off pain meds for awhile now I get epidural injections. I tried the ablation for the most part 56 years old great shape learn how to eat properly out bodybuilding show throughout the years. My last one was 48 years old now I’m 56. My train is a little different but I stay in shape that is keyepidural shot you have to keep your mind strong waking up in the morning sucks I don’t get great sleep but don’t let it beat you
What are some foods to avoid? What are the best foods to eat? I do pool exercises which do help. I just got my diagnosis a few weeks ago that I have DDD and scoliosis. I will try some of the exercises you recommend as well. Thanks for the info. I just turned 70 and this was my present. Haha. For sleeping I use either one of those bed bolsters that help you sit up in bed. I also just bought a body pillow. Trying that tonight.
I am excited to have found you. I have degenerate discs and bulging disks. I will get into your program but I am curious if I can do kettlebell training? Thanks for being a great resource leader.
Yeah, I agree - it’s complicated when you’re mixing the two different conditions! Especially when the cervical stenosis is the one causing the most symptoms, but the disc degeneration covers a broader area. Best wishes to you - this is complicated! Is your stenosis foraminal or central canal?
I'm dealing with DDD right now and it really sucks. It is so hard to remain active all the time. It seems that any time I sit down it all come back even if for a short period of time. I have a bunch of movements from PT and I'm currently going to PT still. DDD is the worst and it is so hard to really stay focused and get moving. Sounds dumb, but very true.
My mri shows mild non significant disc disease, musle spasm. I've been suffering lower back pain for 9 years straight. Nothing works with this nasty pain. Anything can be done please? I'm 34 old
I was diagnosed with stage 3-4 DDD 15+yrs ago in lumbar area. I've got vertebrae infusing together. I refuse surgery due to seeing what my uncle went through with same condition. He lived with a morphine pump plug in 24-7, same pump a diabetic uses for insulin. I've tried all forms of activity movements with no luck to any kind of relief. I live and deal with constant pain 24-7.... haven't had a good night's sleep in years, 2hrs here, 3hrs there. 4 if I'm lucky. I'm not a fan of pharmaceutical drugs or pain medications that risk addiction. So what's next?????
I just got my diagnosis a few weeks ago. Standing in one place or standing at the counter cooking or washing dishes is so painful. Sitting or laying down is good. I dont want to be sedantary.
My doctor prescribed mild muscle relaxant, Tizanidine. After 20 years In increasing severe pain, I’m nearly pain free now! I also take 4 exercise classes a week and work out with 5 lb weights every day. I’m 78. Best withes.
i m 82 normal health..one morn whlile woke up pain started lower back ,, L4 ,L 5 2.4 mm canal even prev eve had a nice walk ,,can i cure,,my Dr given me 3 exercises , now 4 months ??
I aready did it 😢😢😢i wish befire i see this video . Everyone shes so right . Mt knee surgery wasn't successful either 😢😢😢😢just i.agine what doctor do then have no answer 😢
Strengthening is very important for hypermobility but it’s vital to start in the right places and ensure correct form- both of which have potential to lead to pain.
I’ve suffered from back pain for 27 years had an L5 herniated disc had surgery 1995 never helped . What I’ve learned is the worst thing is to not move , walk , jog , Work out it doesn’t cure it but it helps manage it .
Alyssa Ur video gives Confidence !!! i m 82 good health,, started one morn while woke up,,sudden both lowback pain,,even had a walk prev eve ,, Mri shows L4,5 canal 2.4 mm etc Dr muted surgery ,, now past 4 months i m under MD ortho cum spine therapist with 3 exercises ,, Now left back only more pain tingling etc ,,,Can i cure sans surgery ??!!
My degenerative disease has gotten to my neck. I’ve already had spinal fusion at L4-5, now my L5-S1 is acting up and my C2-7 have bulging disks…sucks…Looks like I’m a candidate for neck surgery next
All solid advice, but I was hoping for more specific exercises to do or not do. I do 2 hours lifting and 4 hours light to moderate cardio in a week, and 30-60 minutes stretching and strengthening exercises each morning, and am a healthy weight. Never sat still if I could help it. Used to run a lot but can't for last year. Every day on elliptical, I eye the treadmill with longing. But I don't want to set myself back.
I have my membership, Adventurers for Life, for people looking for more specific exercises. You can learn more here. www.keeptheadventurealive.com/start
thanks a lot for such an informative video. I have scralization of L5S1 since last 30 years or so. i am now 53 and doing just walk for almost 10 to 12 km daily. Can you recommend some exercise for stretching of back muscles etc ? thx
Sometimes I wonder if I fasted for days and days and days my body would repair it??? It’s a theory! Seeing as the whole body goes into an extreme repair mode!!!
Ive had lower back pain for years,since last year(2023) my back has shifted,im leaning to right,wating for mri scan,it gets better then my back will shift again,its getting worse.
Step 1 - Carnivore Diet Step 2 - Drink 3L of water a day Step 3 - Belly dance really helps Step 4 - Pilates and Mobility every day Step 5 - Say out loud “I am healed!” Step 6 - Massage Step 7 - Sunshine every day for Vitamin D!! This is my current plan
Do you have videos for DDD at cervical spine level? I was diagnosed DDD my whole cervical spine more than 20 years ago, and already have some herniated discs.
1. Avoid a quick decision for surgery - always try conservative management - many options mentioned
2. Avoid inactivity - get into a regular movement routine - increase variety of movements
3. Avoid relying on a back brace, pain creams, massage (these are considered passive measures)
Watch the video… it’s very through. This is just my summary :)
Lol kk
Excruciating delivery. Thanks for your notes.
The only way to make a move towards surgery is a back surgeons screening and x rays not a physical therapist's opinion .
@marktarascio4766 2:52 many people are offered surgery very soon after an injury and don't know what other options they may have. Not all surgeons are aware of the results PT can offer.
I just started swimming laps the last few days and that’s the best I’ve felt in a while. It could be a coincidence but I’m going to keep doing it.
Swimming laps has been the very best for me for exercise. If I lay off, pain comes back. It also seems to calm my anxiety. Started water aerobics, did too much at first, should have started a bit slower. Doing fine now.
Tai chi has helped me immensely. 14 years post injury and two back surgeries. I have left drop foot. Radiculopathy is the bane of my existence.
Glad you've found something with so much benefit. Tai Chi.
@@arthritisadventureiam having chronic disc bulg pain. How to fixed this pain sister ? Pls reply. I want to live normal life just like other people do. Iam living in pain life.
I just received this dx today and I am in tears watching your video because it was just what I needed to hear to give me hope, resources, and empowerment. Thank you so much
You are so welcome and that's what I am here for. You got this!
I just got this video today and also in tears. Alyssha, thank you. Pain feels so lonely.
Great advice! 👏🏻👏🏻👏🏻👏🏻👏🏻
Everyone has to try different methods! No one size fits all!
I walk everyday thru pain.
Walking backwards works different muscles.
Swimming is great movement.
There’s chair exercises.
Keep moving!🫶🏻
Glad you liked the video! We have a few water videos coming up. So stay on the lookout!
I don't know my diagnosis; all I know is that I am getting better and better every day and you are very much responsible for that--your explanations, your pep talks, and your exercises. Thank you.
That is so great to hear! Keep it up.
Yes super true!!! I agree
Sleep is a real booger w this problem though. I’ve tried everything (pillows between legs, rolled towel, etc). Nothing helps much. I wake up w severe pain each morning.
I am 78 and had same problem, so stiff and in pain that I had to use a bed rail to get out of bed and stagger to the hot shower and take Tylenol. Doctor prescribed mild muscle relaxant Tizanidine, which has been a huge help. Then I go to 4 exercise classes a week and work out every day with 5 and 8 lb weights (I also have 2 complete shoulder replacements.). Maybe a muscle relaxant can give you enough pain relief to be able to exercise.
Have same problem. 2 herniated discs L5 S1 . Can't find day without pain.
Have you tried sleeping on your back with a pillow on either side of you so you don’t roll over in the middle of the night? I read sleeping on your back is good for scoliosis because it keeps the spine neutral. That’s how I sleep now with my scoliosis and i have a better sleep now.
Have you tried Walmart night time sleep aids? That's how I have been able to sleep just fine.
Are you like me..when I get up I have so much pain and usually in a long spasm. I have herniated discs, a torn disc, severe stenosis, facet joint disease and of course degenerative disease. After I am up for a while I feel somewhat better. I had fusion which made my above and below disc bad. I try to think a lot of people have it worse . Prayers ❤❤❤❤
38 with DDD I work construction for a living and still workout 4 days a week some days are better then others
You are one of true heroes ❤
❤
20+ years in healthcare w/ extensive neuro/orthopedic patient care. This is solid, solid advice. Go conservative, surgery is always an option.
Diagnosed at 15 and now I'm 35 still have good movement, less pain than when I was in my 20s. Lots of toe touches and hip stretches.
What are the other exercises you do daily?
Salt water helps a lot.
I'm an athlete with L4-L5 and L5-S1 DD and best remedy for me is sea bath or pool.
God bless
@@Hyperborean_2 do you take any supplements or special diet?
That's pretty good. The conditions didn't worsen? Wow
@@user05_22qw I do.. some collagen powder and creatine when going for recovery training sessions.
Plus, most importantly, clean diet and no smoking!!
I even stopped coffee cuz it fs up the nerves
Alyssa, I will make these changes for my health, for my children for the years ahead of me. I will be positive and will thrive ❤
I had a flare up of sciatica 6 months ago. I cut out sugar jaggery sweets processed food, confectionary bakery items potatoes fried things . Started eating a lot of vegetables and home made vegetable soups. I dropped 10 kg weight (from 67 kg. to 57 kg) within 4-5 months. Took rest when I was in pain( about 4 weeks). No medication. I have radical improvement. I have been wairy of not bending forward. I do a lot of house chores. Eat minimum seed oil in food . Minimize salt intake.
Thank you very much for your advice. I was injured by assault when i was 21 and was very fortunate to have found a healing Chiropractor . Ive gone down severly at 48, again fortunate to find an orthopedic surgeon that helped me by ordering pt. Now it has returned at 67 and just working on healing. Chronic as it is i sooo agree with you about surgery. Last option for sure. ❤
many people who get a fusion regret it.
I have suffered with lumbar facet joint issues for over a year, trying various exercises and workouts. I can say, without question, this workout is exceptionally effective for me personally. Thank you so much for making a fantastic video that is so well thought out and easy to exercise along with.
Thanks for sharing! And I'm so glad you liked the video!
Had Lidocane injected last week to test for Ablation! It was a miracle! Felt 40 years younger! Going in for another test that will last 3 hours! Fingers crossed!
How did your ablation go? My doctor is recommending that for me.
I will be doing this soon. I have congenital birth defects with 2 misshapen vertebrae all in the lumbar region, and I have been having so much pain the last 2 years. I need to call this week to get it scheduled.
How do that go?
How did it go? Hope it went great and you feel better.
Please assist with movement for someone who finds it too painful to stand, walk or sit. The pain only goes away when lying on my back.
I hear this, I've gone from being able to run 5 miles, hike 10 miles, bike 20 miles, and attend yoga 3 days a week to barely being able to get out of bed to get to the bathroom over the last five years
@@MrHVACguy71 Me too. Resting flat has helped a lot, but of course I've become weaker.
Mentally I have made some progress. I've been taking 5000IU of vitamin D3. It seems to help.
@@rodpettet2819 for sure vit D3 along with magnesium before bed and that has helped keep me from having any cold or flu detox events over the last five years
Try taking Turmeric, which will HELP the “inflammatory conditions,” around nerves and muscles…a strong correlation.😊
I wouldn't have made it through to surgery had I not had a prescription for 500 mg caplets of naproxen. It's hard on the GI tract, but at least I could function until I was operated on my L5 disc.
Thank you Alyssa for this video. Best video I have seen! I agree with everything! Did conservative measures for a year then had surgery for herniated disc and now swimming is what keeps me active and I have learned to listen to my body and don’t let pain control my life. Unfortunately my tolerance sitting and standing is limited, affecting my profession and social life. But do celebrate the little steps and avoid flare ups. Do you have videos on foods you recommend? So glad I found your video! :)
I have been using a hydro message followed by exercise for the last 6 weeks and my family has noticed a difference in my ability to do other activities. I am no longer wearing the constant pain on my face.
Thanks for sharing!
What is hydro massage ?
No 1: hell yes NO surgery unless you have critical issues. 2. Conservative management: YES. Movement YES. 3. Don’t completely rely on. Passive approaches. I am meded up to nearly the max. Gabapentin cut down on the neuropathic type of pain. Massage is nice, but I agree, it doesn’t work exclusively. I have chronic pain, but I haven’t needed a walker, but it’s frustrating to try to walk without pain. I think I had been repeatedly misdiagnosed with other conditions, because injections were supp[osed to work, and they didn’t. I want to be able to walk without that bad cramping on my side upper thighs, near the hips. This started more than a decade ago and has nearly halted my being able to walk even four blocks, when I used to walk for 2-4 miles at a time. I suppose I overdid that. I loved to take long walks and pretty much know I’ll never be able to walk those distances again
I'm disabled from ddd. I found out I can get a medical bed for a heavy discount. I'm doing it, my spine felt so much better when I was in hospital.
Agreed with less sitting; mixed feeling about less laying down though. Maybe because the things that feel better for mid and lower back tend to cause more irritation, and pain with cervical stenosis.
Wow just what I needed to hear. ❤thank you
Great talk
So glad!
I just went through my first, severe flare up, it lasted a few months. I wished the doctors and physical therapists had spoken to me about it in this way. I always felt like they were holding back information from me and I thought I was going crazy. Now I wished I'd seen this video back then, so if you're going through it now, I'm here to say it does get better and this RUclipsr/physical therapist is so right.
Thank you for sharing! Glad you're here.
Doctors are so busy and see so many patients you might get 5-10 minutes tops. I saw medical assistants, nurses, nurse practitioners, xray tech, but maybe 10 minutes with the doctor. He’s a good surgeon but they have very little time to actually talk with patients.
@@AJohnson0325 That's if you can even get to see someone with an MD behind their name.
It hit home when you said "Planning your day around pain" sigh.
❤️❤️❤️
You're 100% spot on! Rejoice in any gain & remember, comparison is the theif of joy. So much of the journey is mental. Fear of movement can sabatoge recovery. It's taken 1.5 years, lots of dedication to my PT home workouts and occasional meds, but I have resumed advanced level hiking and trail biking. Need to work on regaining confidence doing more flexibility conditioning, and stretching. The spector of reinjury still haunts me on occasion. The WORST thing a doc told me was "No bending, twisting, reaching" without qualifying it for the acute phase of a herniation.
Love your tank. Where can I get one? 😂
Right on! This is so true. Movement movement movement!!! A physical therapist can give you all the right exercises.
I've been doing my own conservative management for 20 years to manage DDD. Diet and supplements have been the biggest help. I'm also pretty active as a single mom. But now I'm getting nerve damage. My Dr said surgery may help to stop further nerve damage. I'm strongly thinking about it.
Could you tell me what supplements you take. I have so much back problems.
@@ritastutler1470 I have heard that collagen, glucosamine sulfate and grass fed bone broth may help. Look these up.
Here is a study that talks about supplements. It wasn’t a very good study because it was only one patient. www.ncbi.nlm.nih.gov/pmc/articles/PMC165439/
I've recently been diagnosed with DDD, part of which involves mild scoliosis. I feel like I've literally looked at hundreds of exercise videos to help with this condition, to the point of utter frustration. While one video describes a great exercise for DDD, the next will say to NOT do that exercise. Hard to know what to believe! I've been undergoing chiropractic treatment for a couple of months (wanted to start with the most conservative treatment), which has helped a lot, but I'm trying to add in gentle exercises that I can incorporate into my routine, especially those I can easily do at the office. i.e., those that don't require getting on the floor. I'm also using supplements that my chiropractor has recommended, and I make sure to drink plenty of water. I'm doing everything - everything - I can to avoid surgery!! I am so relieved to find your page since your exercises include so many that I can do while at work, and they are also gentle. I love the stretching ones - they really do help. This specific video is so helpful and gives me hope. I'm also trying to stay focused on how far I've come in just a couple of months and to remind myself that DDD is not a death sentence. I must keep moving and trying! I'm going to go through your videos and come up with a plan that I can easily do every day. Thank you for your site!🥰
What supplements do you take?
Same. In RUclips, one will suggest an exercise and another will say it's bad for DD. I feel the same. No matter what, pain is there
If any exercise is working for you, let me know
@@user05_22qw My chiro suggested I get my Vitamin D levels checked - sure enough, they were very low, so I'm now taking Vitamin D3 w/K2. I also take omega 3s, vitamin B complex, probiotics, magnesium, NutraDisc, CoQ10 and Turmeric.
I suffered with this for 5 years. Fear of movement and lack of movement was keeping me in pain.
How are you feeling now?
Thank you for all the information it has made a great difference to my mindset I thought
I was doomed to surgery as an only option but you have given me hope and the will
to try all other options first. Thank you .
Welcome!
Thank you! Question:how do you feel about using a rollator for walking?
OMG! I felt you were speaking directly to me. You hit all the points I needed to hear. Thank you so so so much!
You are so welcome!!
I wish I had heard this video several years ago. When my Orthopedic Dr told me I had DDD, he sent me to PT, but basically blew me off and didn’t really explain anything. Of course, I should have asked more questions, but since I never had health issues I didn’t know what to ask. PT helped, but was still in pain 4 years later, couldn’t understand why.
I hope these tips can help to give some clarity!
My Dr did the same, PT and then just sent me away.
I’ve been x-rayed quite a few yrs ago & told I’ve definitely got arthritis at the base of my skull & down my spine to my buttocks. Plus I’ve got spinal degeneration that’s appeared on my x-rays. I absolutely don’t want this 1 iota! Plus I don’t want any surgery either, I literally don’t have any trust in the health care system at all anymore! Too many lies & they really DON’T CARE! That’s something I’ve strongly learned/sensed. I’m listening to what you’re saying in this video as I’m typing this out.
Agreed. I will never trust the medical industry agar. And no neck surgery!
Thanks Alyssa - you are genuinely very realistic & envouraging
Thank you so much!
Alyssa is so right. Surgeons will recommend surgery and guess what you need after surgery ? Got it. Same exercises. It’s Not a quick fix.
What helped me : every second day. HIIT pool exercises (other days : PT prescribed exercises). Vibration plate for 3 times 10 minutes a day. Helps as a warm up and for recovery from exercising.
Once a week : deep tissue massage - painful but the effects on tight muscles are magical. The massage therapist works closely with the PT. Great tandem.
Walking backwards (at the gym) on PT exercise days enabled me to start walking again. Started out with 5 minutes and a week later : up to 25’. Then, added Alyssa’s exercises with grandma in law. Those are really cutting it. Got way better in just two weeks. Now working on one sided tightness. Unfortunately, due to alternating day exercises on different muscle groups I am really sore every morning until things get moving again. It’s hard but unavoidable. That too shall pass.
Thanks for sharing!
The more I take little walks,the less pain I have,thank you for all your great advice.
Awesome!
THANK YOU FOR THIS INFORMATION. AND ENCOURAGEMENT
You are so welcome!
Excellent explanation. Wow thank you. ❤
you're so welcome!
Decompression table did wonders for my lower. Back when nothing else worked. Check it out, it really works! Many chiropractors now have them.
Yup
Thank you for giving ppl a hope! Could you please create playlist with videos about degenerative disc disease?
Check the low back arthritis playlist!
I have DDD along with osteophytosis in my spine went to my doctor who told me to download a exercise app so depressing but watching these videos help to understand that others are going through it aswell
Thanks for the comment! You can also look to join my membership, Adventurers for Life for a more exclusive community.
@@arthritisadventure I also have a bone spurs in both my feet with tendinitis and plantar faciatus I'm on my feet all day and I struggle with all of these ailments I have had scans to confirm diagnoses but I don't get much help I'm only 40 I worry about the future I work in construction which is very physical I know deep down I need to change job but thank you for your reply
Thanks so much for this.. I had forgotten the advice I have often given to others, which I really did believe before...to focus on what I can do and not on what I can't and on goals I have made.
You're so welcome! You can do more than you think when you really think about what you can do!
@@arthritisadventure This is so helpful, thanks again. I will be trying one of your exercise videos soon
Excellent video, thanks for making it. I had four years remission and suddenly the pain started again. I need to work on it!
Glad you like the video!
I had a laminectomy over 15 years ago. PT and other therapies did not work to keep my body improving. I saw myself loose mobility and unable to ride a horse comfortably...sometimes walk comfortably. After practicing Qigong spinal movements consistently for the past 3 years, I have been able to reclaim lost mobility and improve walking. But sadly, my Qigong has not improved my lateral leg movements...my thighs are so tight. I found Alyssa a few weeks ago and her hip and DDD videos have been wonderful. I think I see an opportunity to move forward in my healing journey.
Thank you so much for sharing!
Brutal, unimaginable agony for over 5 years now. My neurosurgeon refuses to operate on me though. I get regular radial nerve ablations 3 times a year that spike the agony afterwards and leave me shaking in fear on the chair. It's insulting when I hear people say just change your posture, or "build yourself up". What doesn't hurt me one day can the next, there is no building up anything. This was the end of my career and my life of working out in general. Whenever I try to be a part of something, I always have a flare up that puts me in a chair for weeks. The most insidious thing about it is that when I do something wrong like lift something too heavy, it can take several hours for the pain to kick in as it swells up like a balloon. So I don't even realize when I'm causing this agony on myself.
Oh Lord, my heart goes out to you. I can't imagine the pain and despair you are experiencing. I truly hope Alyssa can put you on the path to steady improvement. Bless you, good luck with starting a better quality of life ❤
Also, can you not change neurosurgeons to one that WILL operate. It is inhuman to leave you in such agony and not provide either effective painkillers or surgery. Can you not INSIST that more is done for you than live in this hopeless cycle of pain! I wish you the very best my friend.
@@carolinejohn4537 Oh hi! Thanks so much for that! My ablation is providing some relief now after the 6 week mark. Until the next flare up I guess. There is a more invasive procedure than the radial nerve ablation where they actually burn out the nerve with a chemical. But that is not practiced at all in Canada. That's what I would like done much more than a fusion. I'm actually pretty scared of a fusion and not sure it would work at all. Nevertheless, the doctor won't go any further than the nerve ablation. I've been trying some of Alyssa's movements, which are very different from the last disastrous physiotherapist I had, and they aren't hurting me as much as they should be.
I would find another surgeon if I were you! I’ve had one tell me they would never operate on me, but another would- at the end of the day you’re the one suffering
@@PouchMasterI had fusion and it did not help with pain after a few months and it made my above and below bad.
I'm very active person I run alot and train in boxing but I'm dealing with ddd for the past few years smh it's so annoying 😭it was getting good after some PT. Then I started sparring hard again and there is alot of twisting in the back and core when it comes to sparring and that triggered it and now I'm back to square one at home pt. Thank u for this video 🙏
@@MacchiatoSwirlGirl same story
I HEARD that PRP helps?
Just came across this video today after two weeks of chronic/acute pain in right leg. Worst was not knowing what was causing this. Very dark thoughts when waking up in agony, pain in every position. Physio diagnosed piriformis syndrome. That whole vicious circle of fear of moving in case it triggers pain, yet worse pain from doing little. Avoided painkillers (watched 'Dopesick' about opioid crisis, uuurgh) Went for walk yesterday, felt endorphin positive, got a TENS machine from Amazon and slept pain free. Will walk today, cautious yoga tomorrow, aqua aerobics Wednesday. Would love to return to stationary group-cycle class but still a bit wary. I won't allow this pain to restrict me moving.
What about bulging discs?
Using the word REGRESSION for making an exercise easier as a useful step - this would help people understand the resources available.
The different easier exercise is called a regression. When you get good at one exercise (level of that exercise) and you change it, or have a new exercise, to make it more difficult, this is called a progression.
ATB (all the best)
The remaining mobile is a bit difficult with numb legs and feet!
So glad I’ve found you 🙏
I am determined to throw everything I have to avoid a horrendous anterior spinal fusion for now
I'm so glad you found me too!
Thank you Alyssa it's great to hear you .God bless you 🙏🏻
You are so welcome!
I was diagnosed with degenerative disc disease in 1987. In 1990 I did get a herniated disc, it ended my career as a bus driver. I just retired from providing home care and apparently herniated the same disc on the other side. A week later, I'm healing much faster than the first time. I'm altogether healthier, stronger and in less pain than I was 35 years ago. Different this time is that being on my feet is maximally painful, followed by lying down. Kneeling and flat on my back with my calves on a chair is the only relief. Looking forward to movement!
Your brilliant sweetie ! ❤
Thank you! Cheers!
Thanks Alyssa for the very helpful info. 👍
You're so welcome!
This was super helpful. I was ready to push for surgery because I felt like nothing is getting rid of this pain I’ve had for 4-1/2 months. Tried all those things plus I’ve had the steroid injection in my spine. This video has been way more informative than my doctor. The exercises you show have helped me more than anything. Still pain but a little better so I’m going to give therapy and home work a harder try before surgery. Thank you. ❤
I had a herniated disc. It took 9 months to heal. No surgery, ice packs finally took inflammation away. Nerve quit screaming. I walk 30 minutes a day now and chair yoga. Patience .
This gal is spot on.
@@cathyhamilton4718 thanks for reply. Gives me hope ❤
@@cathyhamilton4718how often did you ice?
@@karenb136 20 minutes every two hours. Probably three days straight.
Mornings are super rough for me, as the day goes on, if I'm active and on my feet throughout the day the pain lessens significantly.
There are a few morning videos you can check out on the channel.
I like her approach and information she shared !!!!
Thank you! Appreciate the support.
Absolutely Perfect. Thank you
You're very welcome!
I've had this for years & have found standing in place while working hurts SOO bad ! I take meds, gels & whatever. Soo painful !
Awesome Video! Thank you so much!
Love your videos I have a favor to ask. Would you do a video about coccyx pain. I have injured my self with exercise bike so resulted to coccyx and ligaments injuries. My pelvis and coccyx area so much pain everyday. Thank you so much. Kally from Canada
You give such terrific advice. I truly find your videos so very helpful Thank you
You are so welcome!
L5 L4 S1 ruptured right leg radiculopathy left leg radicuopathy, StenosisDDD Military related injury continued on construction ironworker for almost 20 years skill trades at Ford Motor Company for the past and never take a day off pain meds for awhile now I get epidural injections. I tried the ablation for the most part 56 years old great shape learn how to eat properly out bodybuilding show throughout the years. My last one was 48 years old now I’m 56. My train is a little different but I stay in shape that is keyepidural shot you have to keep your mind strong waking up in the morning sucks I don’t get great sleep but don’t let it beat you
What are some foods to avoid? What are the best foods to eat? I do pool exercises which do help. I just got my diagnosis a few weeks ago that I have DDD and scoliosis. I will try some of the exercises you recommend as well. Thanks for the info. I just turned 70 and this was my present. Haha. For sleeping I use either one of those bed bolsters that help you sit up in bed. I also just bought a body pillow. Trying that tonight.
I am excited to have found you. I have degenerate discs and bulging disks. I will get into your program but I am curious if I can do kettlebell training?
Thanks for being a great resource leader.
How would these perspectives apply to cervical spinal stenosis ?
Yeah, I agree - it’s complicated when you’re mixing the two different conditions! Especially when the cervical stenosis is the one causing the most symptoms, but the disc degeneration covers a broader area. Best wishes to you - this is complicated! Is your stenosis foraminal or central canal?
I'm dealing with DDD right now and it really sucks. It is so hard to remain active all the time. It seems that any time I sit down it all come back even if for a short period of time. I have a bunch of movements from PT and I'm currently going to PT still. DDD is the worst and it is so hard to really stay focused and get moving. Sounds dumb, but very true.
I started experiencing pain in my mid 30s. Now 51...multiple herniations and bulges in lumbar and cervical areas
Hope you get the information you need from the channel.
Thank you sharing for this information very helpful.
Glad it was helpful!
My mri shows mild non significant disc disease, musle spasm. I've been suffering lower back pain for 9 years straight. Nothing works with this nasty pain. Anything can be done please?
I'm 34 old
I was diagnosed with stage 3-4 DDD 15+yrs ago in lumbar area. I've got vertebrae infusing together. I refuse surgery due to seeing what my uncle went through with same condition. He lived with a morphine pump plug in 24-7, same pump a diabetic uses for insulin. I've tried all forms of activity movements with no luck to any kind of relief. I live and deal with constant pain 24-7.... haven't had a good night's sleep in years, 2hrs here, 3hrs there. 4 if I'm lucky. I'm not a fan of pharmaceutical drugs or pain medications that risk addiction. So what's next?????
Update
I just got my diagnosis a few weeks ago. Standing in one place or standing at the counter cooking or washing dishes is so painful. Sitting or laying down is good. I dont want to be sedantary.
Best of luck on this journey. My channel is here for information for you.
Good video. I will look up those exercises. In addition degenerative disk disease, I also have moderate scoliosis, osteoporosis and osteoarthritis.
Glad you liked the video!
Swim swim swim
Made all the difference for me
Allowed me to get strong enough to start doing more weight bearing exercises
Thanks for sharing!
I can cope with the pain its when i have back spasms that stops me dead dont know what to do when this happens .
My doctor prescribed mild muscle relaxant, Tizanidine. After 20 years In increasing severe pain, I’m nearly pain free now! I also take 4 exercise classes a week and work out with 5 lb weights every day. I’m 78. Best withes.
I agree Angela..the muscle spasms completely take over..can not do morning activities anymore.
i m 82 normal health..one morn whlile woke up pain started lower back ,, L4 ,L 5 2.4 mm canal even prev eve had a nice walk ,,can i cure,,my Dr given me 3 exercises , now 4 months ??
I have no pain in my back but my legs started going numb and i also have tingling in fingers.
I aready did it 😢😢😢i wish befire i see this video . Everyone shes so right . Mt knee surgery wasn't successful either 😢😢😢😢just i.agine what doctor do then have no answer 😢
Any suggestions for if you have hypermobility? I think building up muscles will help but often find that the excercises make my back pain worse.
Strengthening is very important for hypermobility but it’s vital to start in the right places and ensure correct form- both of which have potential to lead to pain.
Is this including degenerative disc disease in neck to.
I’ve suffered from back pain for 27 years had an L5 herniated disc had surgery 1995 never helped . What I’ve learned is the worst thing is to not move , walk , jog ,
Work out it doesn’t cure it but it helps manage it .
Alyssa Ur video gives Confidence !!! i m 82 good health,, started one morn while woke up,,sudden both lowback pain,,even had a walk prev eve ,, Mri shows L4,5 canal 2.4 mm etc Dr muted surgery ,, now past 4 months i m under MD ortho cum spine therapist with 3 exercises ,, Now left back only more pain tingling etc ,,,Can i cure sans surgery ??!!
conservative measures can be worth a try before considering surgery if I am understanding your question correctly
My degenerative disease has gotten to my neck. I’ve already had spinal fusion at L4-5, now my L5-S1 is acting up and my C2-7 have bulging disks…sucks…Looks like I’m a candidate for neck surgery next
How did that happen? Were you conservative after the fusion surgery?
Did fusion make you above and below worse?
All solid advice, but I was hoping for more specific exercises to do or not do. I do 2 hours lifting and 4 hours light to moderate cardio in a week, and 30-60 minutes stretching and strengthening exercises each morning, and am a healthy weight. Never sat still if I could help it. Used to run a lot but can't for last year. Every day on elliptical, I eye the treadmill with longing. But I don't want to set myself back.
I have my membership, Adventurers for Life, for people looking for more specific exercises. You can learn more here. www.keeptheadventurealive.com/start
thanks a lot for such an informative video. I have scralization of L5S1 since last 30 years or so. i am now 53 and doing just walk for almost 10 to 12 km daily. Can you recommend some exercise for stretching of back muscles etc ? thx
Thank you Ma'am , speak so well 👏 💖
Thank you!
Very informative thank you🤓
Welcome!
What to do when diagnosed with DDD and scoliosis in the lumbar area
I have degenerative disc disease and adult scoliosis. Do hard to move
I feel nothing releases my pain
Came across your videos today I have advanced DDD you gave me hope really wish I was in the same town as you love how you are so positive ❤
I’m happy it gave you hope. That’s the goal ❤️
Thakn you.
Sometimes I wonder if I fasted for days and days and days my body would repair it??? It’s a theory! Seeing as the whole body goes into an extreme repair mode!!!
Best video! Thanks Alyssa! 👌
Glad you liked it!!
Ive had lower back pain for years,since last year(2023) my back has shifted,im leaning to right,wating for mri scan,it gets better then my back will shift again,its getting worse.
Thanks for sharing. There are many helpful videos on this channel to help with building your strength back up.
Step 1 - Carnivore Diet
Step 2 - Drink 3L of water a day
Step 3 - Belly dance really helps
Step 4 - Pilates and Mobility every day
Step 5 - Say out loud “I am healed!”
Step 6 - Massage
Step 7 - Sunshine every day for Vitamin D!!
This is my current plan
Do you have videos for DDD at cervical spine level? I was diagnosed DDD my whole cervical spine more than 20 years ago, and already have some herniated discs.
Thank you for sharing
You're welcome!
Thanks you Alyssa ! Do you have any info on SI joint pain ? I have this issue ..
You're welcome. Here's a quick video on SI joint pain. ruclips.net/user/shortsJh388_EvwAs
@@arthritisadventurethanks for the info .. I hope to alleviate some soreness ( tightness) form my lower back and this area.
Thank you ❤
Welcome!