Spinal degeneration is a condition where the cartilage between vertebrae gradually erodes, causing inflammation, pain, reduced joint fluid, instability, and increased stress on the vertebral bodies.

Individuals with spinal degeneration, like you, do not need to avoid gym workouts. Appropriate exercise helps control weight, reducing pressure on the spine. Core and back strengthening exercises distribute pressure, support a healthy spine, and reduce the risk of degeneration worsening.

Exercise can also increase blood circulation to the spine, aiding injury recovery, reducing pain, and improving mobility. However, you must adhere to certain principles when exercising at the gym.

Always warm up thoroughly before exercising. This boosts blood circulation, delivers oxygen to muscles, and reduces the risk of strains or spasms that could injure the spine during workouts.

Avoid exercises that place significant pressure on the spine, such as heavy weightlifting, jumping rope, deep crunches, deep squats, or sprinting. Instead, prioritize gentle, safe exercises that enhance back flexibility.

Maintain correct posture and technique to avoid adding pressure on the spine. A physical therapist's guidance is recommended to ensure precise movements, protect the spine, and enhance exercise effectiveness.

Gradually increase exercise intensity and duration, allowing your body to adapt. This prevents injury and sudden pressure on the spine.

Listen to your body during exercises. If you experience pain or discomfort, stop immediately. Do not attempt to continue, as this helps prevent injury and ensures spinal safety.

A physical therapist guides someone with spinal degeneration through exercises with a ball. *Photo: Tam Anh Cau Giay General Clinic*

If you have spinal degeneration, visit a multidisciplinary hospital offering orthopedics, physical therapy, and rehabilitation for examination and a suitable treatment plan. Depending on your condition, a physical therapist will guide exercises and create a personalized training plan. This not only helps maintain physical fitness but also improves health and enhances the effectiveness of medical treatment.

Physical Therapist Nguyen Thi Hai Yen

Department of Physical Therapy and Rehabilitation

Tam Anh Cau Giay General Clinic