• If this is your first visit, please visit the FAQ. Please register before posting. To start viewing messages, select a forum below.
The world’s premier network for those seeking to share and discuss high-impact,high results, super practical information for the developmentof superiorphysical performance.

degenerative disk disease


New member
The chiro said I have it in my lower lumbar. I have never had it x-rayed again to see if it is any different but I started doing things to increase circulation, movement and disc space. So backbends, hanging, walking, and moving the sacrum and lower vertebrae around. I am not sure if it actually helped but I feel fine.


New member
I was diagnosed with it a few years back when I had an MRI done. Had a herniated disc too. Basic PT and commen sense training with kettlebells helped alot. Stay mobile and keep moving. Sensible exercise can slow down the onset of DDD, but I am not sure if it can actually be reversed and restored back 100%. How old are you? BTW I don't wrestle with the kids anymore..hehe!!..Dennis


New member
if you've got the time, take a look at what i've been doing and suggest modifications. i've dropped all squatting and deadlifting, but the following routine has produced ZERO alleviation of the pain. i have to change something, but i'm running out of ideas and hope...

1)straight bridges x 25
a)gymnast's bridge x 8, 20 sec hold
2)chins x 10
3)Lsit x 10 sec
b)leg raise x 5 super slow, 6 fast
4)twist x 40 sec
5)uneven pushup x 5

1)handstand support x 35 sec, 50
a)uneven pushups x 18
2)chins x 17
3)pistols x 30

1)handstand hold x 45 sec, 38, 30
a)uneven pushup x 54
2)pistol x 70
3)pullup x 50
a)climbing routes x 3

1)incline clap pushups x 15
-5 warm up
2)box jump pistol x 15
-5 warm up
3)clap pullup x 15
-5 warm up

9/9 1)uneven pushups x 14 extra rom feet elevated x 100
2)chins x 120
3)pistol x 100

9/8 off

9/7 1)pistol x 70
2)chin x 60
3)pushup x 70

9/6 uneven pushups x 50, 56, 66, 74
box pistols x 10, 25, 37, 47, 70, 90, 100
chins x 80 uneven chins x 10

9/5 uneven pushups x 100

9/4 nothing

1)uneven pullup x 35 (left bicep feels pulled already)
2)half HSPU x 54
a)close pushups x 35
3)box pistol x 12 assisted pistol x 56
a)ft split stretch x 1

trifecta x 30 sec
twist x 20,
ft split with 35lb bar overhead x 30 sec
1)closer pushups x 20, 28, 46
2)leg raise x 10, 25,

1)trifect x 30sec, 0, 0, 0
2)box pistol x 10, 20, 30, 40, 45

1)trifecta 20, 10, 30 sec, 10
2)close pushups x 99
3)uneven pullups x 37


a)gymnast's bridge x 25
aa)wrestler's bridge x 5
a1)glute bridge x 20
b)leg raise x 25
c)twist x 40 sec
d)lunge stretch x 7

1)partial HSPU x 31
2)box pistol x 30
a)pistol stretch x 5

8/24 whole bunch of arm wrestling


1)trifecta 80, 25, 40 sec, 10
a)wrestler's bridge x 7
2)uneven pushup x 8
b)tuck planch press x 4
3)uneven pullup x
4)pistol stretch x 9

1)trifecta x 35, 15 sec, 20 sec
2)uneven pushups x 12
a)partial hspu x 31

1)trifecta x 40, 20, 40s, 47
a)wrestler's bridge x 10
b)foam rolling (ankle dorsi) x 20
2)uneven pullups x 100
3)box pistol x 55
a)pistol stretch x 2 min
b)stretch partials x 30
4)tuck planche press x 2


1)trifecta x 40, 25, 40s, 27
a)single calf raise x 40
2)jackknife PU x 10
a)uneven PU x 63
3)pullup x
4)box pistol x
5)wrestler's bridge x 13
a)ft bridge x 45
b)kb swing 50 x 20, 60 x 20, 80 x 10, 10, 10

1)trifecta x 90, 5, 40, 10
a)wrester's bridge x 5
b)ft bridge x 20
a)HLR x 5
3)box pistol x 53

1)trifecta x 55, 15, 40 sec, 10
a)calf x 40
2)jacknife PU x 55
a)uneven PU x 32
3)uneven pullup x 25
4)assisted pistol x 20

1)trifecta x 135, 26, 100 sec, 20
a)double calf raise x 60
2)close grip jackknife PU x 10
a)uneven PU x 9
3)uneven pullup x 64
4)box pistol + hop x3
5)HLR x
6)bridge x

1)trifecta x 25, 10, 40
2)assisted pistol x 65
3)jackknife pushup x 15
a)uneven pushup x 43

1)jackknife pushups x 55
a)partial hspu x 43
2)gymnast's bridge x 68
a)wrestler's bridge x 15
3)trifecta x 20 glute bridge, lhold x 55 sec, twist x 40 sec/side
a)HLR x 9
4)uneven pullup x 10
5)box pistol x 22

1)uneven pushup x 82
a)hatfield incline x 8
b)partial HSPU x 51
2)gymnast's bridge x 33
a)wrestler's x 20
b)ft bridge x 45
3)uneven pullup x 61
4)pistol x 8
5)HLR x 33

1)uneven pushup x 95
2)gymnast's bridge x 19
a)wrestler's bridge x 15
b)ft bridge from knees x 10
3)box pistol x 70
4)HLR x 17

1)gymnast's bridge x 17
a)wrester's x 15
b)ft bridge from knees x 30
2)uneven pushup x 50
3)box pistol x
4)uneven pullups x 100 in ~17 min

1)gymnast's bridge x 28
a)wrestler's bridge x 24
2)partial HSPU x 32
a)uneven PU x 36
b)incline cable press x 19
3)box pistol x 36
4)uneven pullup x 55

Stevie D

New member

My wife was diagnosed some time ago. I have to echo what the other two posters have said. My wife is in very good shape doing CC1, the stretches in CC2 and VWC. But none of the things that we do from websites like this one will help you. You need to get a script for a PT. Then you need to go through the six weeks or so that are prescribed. And then you need to keep doing those exercises for (wait for it) the rest of your life. The other option would be surgery.

The exercises will include lateral mobility (think of the loose hips of a female dancer), core strength (I know, I know your core is strong, but these are extra exercises to balance things out) and working on your posture (I know, I know you have good posture, but you will be surprised how much better it can get).

Lastly, I just want to mention that when you remove pain many positive things can happen and your relationship with the ones around you can improve. It's all in the PT.
Last edited:


New member
DDD occurs mostly in older people. Alot - even most people have back probs as they age. To what degree the prob is determines treatment. PT, surgery, medication. If your young <30yrs more cause to worry. Your training sked looks busy. I am not familiar with some of theings you listed. Maybe perhaps you doing too much with bridges. Take more days off. Do the bridges but not as much as you show. BUT I would get advise from a doctor on how to proceed. If your in alot of pain (scale of 10 with you at 6 or more) stop training that hurts. Get into PT. Because you need re-hab. Mobility drills, yoga or tai-chi or what ever a PT has you doing.

I still get back stiffness early in the mornings. So my trng is in the late afternoons. If you are over 40 - face it you are getting old and have to change how do things in your training. At 20 I could do handsprings with ease. No more. I don't even think about trying because I know it will turn out bad.

But have your doc refer you to a PT for re-hab because what you are doing now is not working..Dennis


New member
check out this link for some info

I would say you should move more. Inflammation can be a cause of pain and the disks get little blood. So you want to try to increase blood and fluid motion within the disks as much as possible and as often as possible. Avoid sitting for prolonged periods and stand up and walk around for a few minutes with frequent breaks. Do a decent paced walk of job for a little bit every day or two. When you do back bends follow them with forward bends as is taught in yoga. This should provide a compression and expansion process that will help pump blood and fluid through the disk. Do hip circles and the belly dancer move from super joints. Make sure you do not stick your tailbone out excessively as this will compress the lumbar spine. Hang or get an inverted table to hang on.

I am no doctor but these are the kinds of things I do since I found out about it and I have no pain. This may help or may not but it shouldn't hurt. Of course consult with a physician first.

Edit: To clarify what I mean by move more. You are doing a freaking superhuman workout schedule by my standards so you move plenty. But these are mostly movements where the feet are static and emphasize strength. Since you want more blood flow and motion you need to do gentle exercise that provides a constant movement of the sacrum and lumbar spine without much tension.
Last edited:

Chris Hansen

New member
I'm no expert but, from everything I've read, movement is good as others have already said. The capillaries don't go far into the cartilage of the joint so the only thing that brings nourishment is synovial fluid and the only thing that circulates that is movement.

Steve Freides

New member
i just received this diagnosis after an x ray of my lumbar spine. anyone else had this happen? what helped?
My back doctor told me that just about everyone over 20 years old could be given this diagnosis - by that age, most people already show some compression in the discs at the bottom of their spines.

One of the reasons I don't wear t-shirts with slogans on them very much is because they're labels and I don't like labels. I can't tell you to forget about the diagnosis entirely, but for sure I'd be getting a second opinion, and from a sports medicine specialist or other doctor who comes at things from a different perspective than the first person. I've got that diagnosis, plus a few herniated discs, plus arthritis in one ankle, one hip, and one shoulder - to me, it just means I have less choice about taking good care of myself than I otherwise would, but my doctor, after giving me the list of things wrong with me, looked at me and told me I was already doing all the things they recommend you do, anyway, and that I should just keep on doing what I was doing.

Just my opinion, based on my own experience, not medical advice, and your mileage may vary.

BJones RKC

New member
Where are you located?

Instead of internet assessment let's get you hooked up with someone who can help you one on one.

DDD is a name for what they see on x-ray etc... how you move is far, far, far more important.

One study of subjects with Zero lower back pain found herniated Discs in 80+% of the people given MRI's - just because it's there doesn't mean it is important.


New member
I'm a bit late to this thread sorry!

For pain relief try an inversion table. It does wonders for me, but my situation is a bit different so you may not get the same benefit ... but I'm hard-pressed to think that you would not!


New member
I don't have DDD, but I have a bad herniated disc. I consider myself 'cured' thanks to kettlebells.
Also, I've learned than nutrition makes a big difference. For instance, several nutrients that are critical to bone health are typically very deficient in most people. Vitamin K2 helps the bones grow -- I can't prove it's making my bones better, but it did take the crust off the back of my lower teeth so that I don't have to go for teeth cleanings anymore. I figure it's putting the calcium in the bones where it belongs, instead of on my teeth or in my arteries. Also, magnesium is important for the bones, and often the underlying reason that so many have vitamin D deficiency. Without enough magnesium, the vitamin D is suppressed in your body. Someone taking alot of vitamin D to keep their levels up might really just have a magnesium deficiency. All these things are critical to bone health --- along with the good movement practices taught by the RKC. I'm a former back pain cripple and now I'm an RKC!


New member
so largely due to these responses i'm giving PT a try through kaiser. start on the 27th of this month. I'm not sure i have a lot of faith in their expertise, but i'll keep an open mind and learn at least something useful that i can apply.

one thing i'm wondering about is the beneficial effect that people have had via swings and snatches on troubled backs. i'm assuming i need to get the pain down to a minimal level before i start back swinging and snatching and i'll have to make myself drop down to much lighter bells. any other tips?

Stevie D

New member

You will have to ask your PT about the exercises that you can do. My wife's PT has allowed her to keep doing all her exercises. My thinking is that that is exactly why you do the PT, so that you can keep following your routine. Just know that the bells and almost everything you do will again create lactic acid knots in the back muscles that will have to be worked out by your PT. And as you get older you naturally have to scale back on the volume.

Keep us posted.
Last edited:

Yogi Shlomo

New member
You are getting some great advice here! I got the same diagnosis in my early 30's, (42 now). I was terrified until found more than one source that said, "Disc degeneration is a natural part of aging and over time all people will exhibit changes in their discs consistent with a greater or lesser degree of degeneration. "

I have had varying degrees of pain over the years. When the pain is severe I rest my body right to the point where I think I can start moving safely and then slowly work back into my typical workout routine (hiking,kettlebells BW stuff) but with a much lighter load. Keeping the body moving is the best advice unless you are at that stage where the pain is close to unbearable.

best of luck

Steve Freides

New member
one thing i'm wondering about is the beneficial effect that people have had via swings and snatches on troubled backs. i'm assuming i need to get the pain down to a minimal level before i start back swinging and snatching and i'll have to make myself drop down to much lighter bells.
Anything that requires you to stabilize your midsection, which includes your lumbar spine, against forces trying to move it is good. My favorites would be kettlebell swings and barbell deadlifts.

As to what weight and what sort of pain level you are at, you have to think like a trainer, even if you're your own trainer - you want an appropriate level of challenge. Too little and there is no benefit and there can even be compromises in form; too much and you can hurt yourself and you'll have different compromises in form. Try to find a weight and movement pattern that helps, not hurts.

In particular, if you find a PT-suggested exercise that works well for you, try following it with an appropriate strength exercise like a swing so that you cement in that new pattern.


New member
My brother was diagnosed with same disease some time ago, now he is fine but pain persists.It is very hard to diagnose degenerative plate sickness (DDD) on the grounds that it grows so bit by bit and can have a large number of related issues (spinal stenosis, herniated circle, and so on). For instance, your specialist might have the capacity to rapidly determine you to have a herniated plate, however, it's additionally testing to analyze that it's a herniated circle caused by degenerative plate sickness. Now he has to change his timetable he wake wake up early and do some exercises and take some medicine as prescribed by our doctor.Now his sleeping habits have been changed, all the chairs in the house are changed by recliner and now he don't go for a farming. I think your life will change somewhat but I think stay positive everything will be okay.
Free Course