A great way to recover from Lumbar spondylosis naturally is to exercise. Exercise for Lumbar Spondylosis increases flexibility and strengthens the muscles in your lower back. This article describes lumbar spondylosis and the back exercises that can be done at home to improve back strength.
Although it is frequent, lumber spondylosis is typically not dangerous. Surgery is not always necessary to treat lumbar spondylosis. Among the medical treatments available are steroid injections, muscle relaxants, medications for inflammation, and pain relievers. In addition to many exercises, physiotherapy which includes both hot and cold therapy is also beneficial in reducing pain.
How does Lumbar Spondylosis happen?
A disorder called lumbar spondylosis arrives on by facet joint or lumbar disc degeneration. The lower vertebrae’s discs, vertebral bodies, and related joints are all affected by this degenerative condition. Due to their increased susceptibility to mechanical strain, older patients frequently suffer these gradual, irreversible changes.
Wear and tear on the spine’s constituent parts is the primary cause of lumber spondylosis. Age is usually the primary risk factor for lumber spondylosis. In fact, most people will show signs of spondylosis on imaging tests such as MRIs and X-rays by the time they are 50 years old.
Causes:
- Aging and Degeneration
- Back injuries
- Continual stress of the spine
- Prolonged postures
- Genetics
Sign and symptoms:
- Lower back pain
- Both standing and sitting are difficult.
- Leg numbness is felt.
How Can Exercises Help Lower Lumbar Spondylosis Pain?
All exercises explain below focus on strengthening your spinal and core (abdominal) muscles. It’s possible to experience mild discomfort and have a healthier spine if the muscles surrounding the spine support and stabilize your back.
Strong core muscles are essential for back health. When the spine’s supporting muscles are strong, you will likely feel reduced spinal osteoarthritis symptoms like joint pain and immobility.
Exercise for Lumbar Spondylosis:
You can help alleviate lumbar spondylosis and improve your overall condition by including these exercises in your daily routine, along with good posture and mindful movement. Never begin a new exercise program without first consulting a physiotherapist, especially if you have a particular injury or health issue.
Knee to chest
- To begin, place your feet flat on the floor, flex your knees, and lie flat on your back.
- Put your hand just below your kneecap or behind your knee.
- Now raise your one knee to your chest.
- Hold it for a few seconds.
- Then let your leg go down.
- Then return to your neutral position.
- Next, relax.
- Use the opposite leg for the exercise.
- Repeat these steps five to ten times.
Lower back rotational stretch
- It’s comfortable to begin by lying on your back.
- Bend your knees both ways.
- Keep your feet flat on the floor.
- Take a deep breath in.
- Make sure your shoulders are securely planted in the ground.
- Lean forward on one knee.
- Look over there on the other side.
- Hold it for a few seconds.
- Next, take one step at a time to get back to your neutral posture.
- Then relax.
- Repeat these steps five to ten times.
Pelvic tilt
- To begin, relax and lie down on the table or bed.
- Bend your knees now.
- Either place your hands on your chest or keep them by your sides.
- Now contract your abdominal muscle.
- Hold this position for a few seconds.
- Then return to your neutral position.
- Next, relax.
- Repeat these steps five to ten times.
Bridge
- To start, take a comfortable position on the exercise mat.
- Bend your knees in this position while keeping your feet flat on the mat.
- Next, contract your abdominal muscles.
- Lift your upper body.
- Kindly keep your arms at your sides.
- Hold this position for a few seconds.
- Lower your body.
- Then return to your neutral position.
- Next, relax.
- Repeat these steps five to ten times.
Hamstring stretch
- Starting position is supine on the ground.
- Just below the knee, place your hands behind your thigh.
- Raise one leg off the floor and bring it up to your chest.
- Stretch your leg until it feels stretched after you’ve straightened it out.
- If it is difficult for you to hold your hands behind your leg, you can wrap towels around your thigh instead.
- Grasping it with your hand, bring your leg closer to you.
- Hold this position for a few seconds.
- Then lower your leg.
- Then return to your neutral position.
- Next, relax.
- Repeat these steps five to ten times.
Double knee to chest
- First, lie on the ground in a supine position.
- Keeping your knees bent, slowly bring them closer to your chest until you start to feel comfortable.
- Hold this position for a few seconds.
- Then return to your neutral position.
- Next, relax.
- Repeat these steps five to ten times.
Back extensor exercise
- Place your palms flat on the ground near your shoulders.
- Your elbows should be straight back as you support your sides.
- Take a step back and maintain a neutral neck posture as you gaze directly down at your mat.
- Inhale deeply to lift your chest off the floor.
- Make sure to maintain your elbows by your sides.
- Stop them from heading in separate directions.
- Keep your neck in a neutral position.
- Maintain a fixed gaze on the ground.
- Hold yourself in this position for a short while.
- Exhale to get back on the ground.
- Next, relax.
- Repeat these steps five to ten times.
Tadasana
- Start with standing position on the ground.
- Take a breath, extend your arms and raise them to your shoulders.
- Slowly rotate your wrist outward after securing the fingers of both hands together.
- Take a deep breath now and raise your hands above your head.
- Raise your arms and heels off the ground at once so that your toes are supporting the weight of your entire body.
- Hold this posture for a few seconds, or for as long as it feels comfortable.
- Now, progressively lower your heels.
- Release your fingers and the breath.
- Step back to your previous position by lowering your arms now.
- Next, relax.
- Repeat these steps five to ten times.
Balasana (Child’s Pose)
- Place your buttocks against your heels while kneeling on your yoga mat.
- Bring your feet together and place your palms on your thighs.
- Breathe in slowly and out slowly, letting your shoulders drop.
- Let out a breath and slowly bring your upper body down to rest on mat.
- Lean your neck back and rest your forehead on your yoga mat.
- Hold this position for a few seconds.
- Then return to your neutral position.
- Next, relax.
- Repeat these steps five to ten times.
Sit-ups
- You must lie on your back on the mat in order to perform this exercise.
- Apply pressure to your hands while you slowly raise your head, shoulders, and chest off the bed as a single unit to avoid twisting your lower back.
- Your head does not rise very high off the ground during this limited range of motion.
- Hold this position for a few seconds.
- Then return to your neutral position.
- Next, relax.
- Repeat these steps five to ten times.
When exercising, what safety precautions need to be taken?
- Stretch and warm up before working out.
- Maintain proper posture throughout the exercise.
- Avoid doing strenuous exercises.
- If performing is uncomfortable for you, stop.
- In between sets of exercises, rest.
- When performing , stay out of wearing tight clothing and dress comfortably so that your body can move freely.
- When you stretch the tight muscle, it’s acceptable if it hurts. However, you shouldn’t experience any sudden, intense pain while stretching.
What kind of exercise ought to be avoided?
- Prolonged bending, twisting, and heavy lifting
- Bending over,
- Stay away from any jobs or hobbies that put strain on your lumbar spine.
- Avoid doing exercises which ask for quick, jerky movements.
- Avoid doing any exercise that causes you pain or discomfort.
- Avoid engaging in high-impact sports like jumping and sprinting.
Summary:
Around the world, a large number of people suffer from lumbar spondylosis. Its high prevalence can be attributed to natural aging and the resulting wear and tear of the lower back’s vertebral joints and discs. Genetics, sedentary lifestyle, obesity, and bad posture are additional contributing factors.
Thankfully, lumbar strains can be relieved and general back strength can be increased with physiotherapy exercises.
FAQ:
Which exercise is ideal for people with lumbar spondylosis?
Numerous exercises, such as pelvic tilts, knee lifts, curl-ups, and knee-to-chests, can help prevent or treat spondylosis.
When lumbar spondylosis happens, what should be avoided?
When a person has lumbar spondylosis, they should refrain from a number of activities that put strain on their lumbar spine, including heavy lifting, prolonged bending, twisting, or stooping, as well as any work-related or outdoor activities.
If you have lumbar spondylosis, how do you sit?
Keeping your posture straight when sitting is crucial if you have spondylolisthesis. Sit with your back to the chair. Keep your shoulders up. Make use of a pillow to provide lower back support when seated. Take a seat with your feet flat on the ground and supported, as opposed to crossing your legs to sit.
How should lumbar spondylosis be treated?
A physiatrist can treat patients without surgery in many cases. Interventional techniques like injections or radiation therapy might help some others. A spine surgeon will be involved if anatomic changes related to spondylosis require tissue release or removal.
For lumbar spondylosis, is walking beneficial?
As it helps control diabetes, prevent heart disease, and promote social interaction with others, walking is among the best physical activities for human health. For those in older age groups in particular, it is the cornerstone of both mental and physical health. Great benefits are also provided in the case of Lumbar Spondylosis.
Which sleeping posture is ideal for people with lumbar spondylosis?
Position for Sleeping on Your Side
Your spine will thank you for sleeping on your side, which allows for optimal, natural alignment. There isn’t as much pressure on the lumbar area as there is in other positions. This is not the way muscles and nerves become twisted or curved.
I have lumbar spondylosis; can I still lead a normal life?
Even though lumbar spondylosis is a chronic condition, with the right care, it is effectively manageable. Reducing activities that strain your low back, such as bending over and lifting or carrying heavy objects, is one way to make daily living easier if you have lumbar spondylosis.
Are the legs affected by lumbar spondylosis?
Bone spurs at the edges of the vertebrae may form as a disk degenerates. Additionally, bone spurs have the potential to compress spinal nerves, resulting in arm or leg weakness or numbness. You may experience difficulties with walking as well as bladder and bowel control if bone spurs compress the spinal cord.
Should lumbar spondylosis go untreated, what would happen?
Spondylolisthesis may result from untreated spondylolysis. When your vertebrae become sufficiently weakened or cracked from spondylolysis to slip out of place, it is known as spondylolisthesis. Shooting pain in your legs may occur if a nerve is compressed by a slipped vertebra (sciatica).
References:
- June 25, 2024; Tirgar, P. The Top 9 Most Effective Exercises for Lumbar Spondylosis – Mobile Physiotherapy Clinic. The best lumbar spondylosis exercises are available at https://mobilephysiotherapyclinic.in.
- Lower back pain can be alleviated with these yoga poses for lumbar spondylosis. https://drshardaayurveda.com/blogs/joint-pain
- Image 2, M. Perth (2017) 24 February. Flex Your Lower Back. Perth Physio Myself. This is a lower back stretch: https://myphysioperth.com.au
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