To alleviate and manage discomfort related to spinal disc wear, it is recommended to practice global mobility and gentle strengthening exercises (such as cat-cow or controlled twists), as the discomfort often stems from a lack of movement rather than the state of the disc itself.

noli's read

The assertion that disc changes are not systematically linked to pain is strongly supported by scientific research. A review of observational data published by Brinjikji et al. in 2015 shows that disc wear is extremely common in perfectly healthy adults with no pain. Regarding practice, a systematic review from the Cochrane Database led by Hayden et al. in 2021 confirms that active movement, combining mobility and gentle strengthening, is the most effective approach for regaining lasting comfort. The stretches and mobilizations suggested in the video, such as the cat-cow sequence, help release muscle tension and stimulate flexibility. Although there is no universal routine and adapting to one's individual sensations remains essential, this active approach fosters a positive relationship with movement. It is an excellent self-management strategy that aligns perfectly with current physical recommendations.

the sources

1. 1Slater D, Korakakis V, O'Sullivan P, et al. 2019
2. 2Brinjikji W, Luetmer PH, Comstock B, et al. 2015
3. 3Hartvigsen J, Hancock MJ, Kongsted A, et al. 2018
4. 4Foster NE, Anema JR, Cherkin D, et al. 2018