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Top 3 Exercises for Degenerative Back Pain & Sciatica (Stenosis, DJD and DDD)

Sept 19, 2018

Degenerative changes in your back are one of the 2 most common causes of back pain and sciatica, especially in older adults.

This includes things like degenerative disc disease (DDD), degenerative joint disease (DJD) and other terms like “stenosis” that you might read on an x-ray or MRI report.

The treatment approach for this type of pain is rather simple: decompress the spine as much as possible.

And while there are various ways to decompress the spine with exercises, stretches and hands-on techniques, I want to share 3 simple stretches that are easy to perform and should really help.

The 3 stretches include:

  1. Double Knee-to-Chest Stretch
  2. Seated Lumbar Flexion Stretches
  3. Knee Rocks

I’ll demonstrate all 3 stretches in the video below.

If you have any questions, please feel free to email me at

Enjoy 🙂

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