Best 5 Exercises For Lumbar Spondylosis

Lumbar spondylosis is a common age-related disorder that affects the lower back, causing severe discomfort and limited movement. While there is no cure, appropriate care is critical for preserving quality of life and reducing symptoms.

When done appropriately, exercise can be an effective technique for managing lumbar spondylosis with the help of physiotherapy at home. To alleviate the pain associated with this condition, strengthen the back muscles using back support exercises and improve the flexibility of the surrounding muscles.

What is lumbar spondylosis?

As we age, the bones and discs in our lower back get weaker. Discs are soft parts between bones. They help cushion your back. But, they wear out when we get older. This can make your back hurt and stiff.

Not everyone with lumbar spondylosis has bad pain. It mostly happens in the lower part of your back. This part moves more, so it is prone to hurt more. The middle part of your back has ribs that protect it. So, it doesn't get hurt as much.

While lumbar spondylosis is a typical symptom of ageing, not everyone with the condition has substantial difficulty. The illness is particularly common in the lumbar portions of the spine, which are more dynamic and prone to stress.

The thoracic spine is less usually damaged because the ribcage stabilises it, protecting it from excessive wear over time.

Lumbar spondylosis symptoms:

Lumbar spondylosis can cause different kinds of symptoms, ranging from low discomfort to severe pain and even disability. Understanding the commonly seen symptoms of lumbar spondylosis can help people identify the condition and seek proper medical care. A physiotherapist in India can usually help in alleviating your pain.

• Back pain: Pain in your lower back is the most common sign. The pain can also spread to your hips, legs, or bottom. Sitting or standing for too long can make it worse.
• Stiffness: Your back feels stiff. It’s hard to bend or move.
• Tingling: Some people feel a tingling in their legs or feet.
• Numbness or weakness: Your legs or feet might feel numb or weak. This can happen because of pressure on the nerves.
• Can't stand up straight: Pain makes it hard to stand straight.
• Leg pain: Pain goes from your back down to your leg. This is called sciatia.

Different causes of lumbar spondylosis: 

• Getting older: As we age, the discs in our spine get dry and small. The bones start rubbing together.
• Too much use: Doing too much bending, lifting, or twisting can hurt your back over time.
• Family history: Some people are born with weak bones.
• Extra bone: Extra bone called bone spurs can grow. These can press on nerves and cause pain.
• Injury: Accidents or small injuries can make lumbar spondylosis worse.

Lumbar Spondylosis Treatment

Lumbar spondylosis is tested using a variety of treatments targeted at reducing symptoms, enhancing mobility, and decreasing the condition's progression. The treatment approach is determined by the severity of the symptoms and the patient's specific demands.

Specific activities can considerably help manage the symptoms associated with this illness. Here are some of the common exercises used to address lumbar spondylosis.

Exercise is a good way to feel better. Here are 5 easy exercises you can do:

1. Pelvic tilt: Lie on your back. Bend your knees. Push your lower back to the floor. This helps your lower back muscles get stronger.

2. Cat-cow stretch: Get on your hands and knees. Arch your back like a cat, then let your belly drop down like a cow. This helps you move your back better.

3. Bridge pose: Lie on your back. Bend your knees. Push your hips up, but keep your shoulders on the floor. This exercise makes your back stronger.

4. Hamstring stretch: Lie on your back, one leg straight and the other bent. Keep your straight leg lifted and grasp onto the back of your thigh. Hold for 10–15 seconds. Repeat with the opposite leg.

5. Swimming: Swimming is good for your back. It is gentle and helps your muscles. It does not put pressure on your spine.

How can lumbar spondylosis be reduced?

While lumbar spondylosis is frequently associated with age, some lifestyle variables might have a substantial impact on its development and progression. Preventative steps can minimize your risk and possibly delay the onset of symptoms.

• Keep a healthy weight: Extra weight can hurt your back. Try to eat well and exercise to keep a good weight.
• Exercise: Walk, swim, or do yoga to keep your back strong.
• Good posture: Sit and stand straight to avoid hurting your back.

• Avoid heavy lifting: Don’t lift heavy things often. If you have to, use your legs, not your back.

   

   

Conclusion

Regular exercise and a healthy lifestyle are important ways of managing lumbar spondylosis. You can notably minimize the pain associated with this illness and improve their quality of life by focusing on strengthening the muscles that support the spine, increasing flexibility, and keeping a good posture.

It is always a good idea to perform these 5 exercises under the guidance of a professional.

To manage your lifestyle and adding these exercises in your schedule , all under the comfort of your home, visit TruePal today!

FAQs

1. What is lumbar spondylosis?

Lumbar spondylosis is marked by the decline of the lumbar disc or facet joints. It is a degenerative disorder that affects the discs, vertebral bodies, and related joints of the lumbar spine. Lumbar spondylosis in older people is gradual and permanent, and it is most usually caused by mechanical stress.

2. What are the symptoms of lumbar spondylosis?

Lumbar spondylosis can have several symptoms, some of which are given below:

Symptoms include spinal pain, numbness, and weakness.

Neurological discomfort affects the lower back and legs while standing or walking, resulting in disc bulging. 

3. What is the cause of lumbar spondylosis?

Lumbar spondylosis can be caused by a variety of factors, including age, heredity, back trauma, repetitive spine loading, bending, lifting, twisting, and sustained postures.

4. How do I reverse lumbar spondylosis?

While lumbar spondylosis is a degenerative disorder that cannot be cured, you can take action to slow its progression and reduce symptoms. Here are some tips to consider.

• Maintain a healthy weight.
• Practice excellent posture.
• Avoid making repetitive movements.
• If you work a sedentary job or do hobbies that involve extended sitting or standing, you should take regular pauses to stretch and change postures.
• Quit smoking!

5. How to sleep with lumbar spondylosis?

If you can, try and eliminate your pillow altogether and sleep on the mattress directly. Some people find that sleeping in a reclined position is more comfortable and the angle releases tension and pressure off the spine. Think about when you sit comfortably in your favourite chair.