Exercises for Degenerative Disk Disease (DDD) and Lumbar Disc Problems by Dr. Andrea Furlan MD PhD

Lower back pain is a common experience for many adults. It can often result in pain, tingling, and/or numbness in the lower body. There are many causes of lower back pain, the most common include muscle strain, poor posture, and age. There are two types of back pain: acute and chronic. Acute back pain lasts a few days or weeks. Most lower back pain is acute. Chronic back pain lasts longer than 12 weeks and is less common, but can have the same causes as acute back pain. There are preventative measures you can take to relieve episodes and prevent future pains. Stretching and focused back and abdominal strengthening exercises are two of the best ways to ease lower back pain. Strong abdominal and hip flexor muscles help improve posture, and strong glutes help support the back while walking, standing, and sitting. Having well stretched muscles helps improve your mobility.The exercises below are meant to strengthen and improve flexibility in your muscles to support your lower back. Lower back pain may be recurring or a one-time experience. Doing these back strengthening exercises daily will ease lower back pain and prevent future episodes by strengthening your abdominal, hip, and back muscles. Knee to Chest Stretch
This stretch is an easy way to warm up for your workout.
●Step 1: Lie on your back with your knees bent and feet flat on the floor. 
●Step 2: Use both hands to pull one knee into your chest. Step 3: Tighten your abdominals and press your spine to the floor. Hold for 5 seconds.
●Step 4:  Return to the starting position and repeat on the other side. You can repeat this stretch 2 to 3 times in the morning and at night.