The degeneration of spine is popularly known as spondylosis in the field of medical science. It generally occurs due to aging and increases the chances of experiencing spinal injuries. Moreover, a patient suffering from spondylosis experiences increased pressure on the spinal nerves and it is quite evident from the chronic pain or discomfort in the lower back region.
Lumbar spondylosis is also a type of spinal degeneration which is also called spinal osteoarthritis. If you are suffering from this condition, try to perform exercises that strengthen the muscles surrounding the spinal column located in the lower back region. Though these exercises will certainly protect your spine from any injuries, but you should obtain approval from your doctor before beginning the workout routine. In this post, you will get to know about a few common exercises solely meant for lumbar spondylosis patients.
Effective Exercises for Lumbar Spondylosis
Pelvic tilt helps improving your posture by strengthening the lower back and stomach muscles. Maintaining a proper posture helps in improving the symptoms of any kind of spinal dysfunction like lumbar spondylosis. Position your body in such a manner that your back and feet lie flat upon the floor.
Supporting upon your legs and shoulders, use your abdominal muscles to pull the pelvis in the upward direction. Try to make an arc with your torso and maintain the stretched position for 5 seconds. Return back to the starting position and repeat this entire movement 4 to 5 times.
While performing knee lifts, you need to stand in an upright position. The exercise involves back muscles, buttocks and legs and effectively reduces the pain related to lumbar spondylosis. Make sure that your feet are placed at shoulder width when you start the exercise. Lift your left knee towards your waist such that it does not exceed the hips.
Do not stress your lower back while lifting and immediately lower your feet to the ground whenever you feel any discomfort. Do the same with the right knee and continue with this marching for 1 minute. Before you start the next set, rest for 30 seconds and allow 1 minute rest in between the next two sets.
Abdominal crunch strengthens the stomach as well as back muscles. While performing this exercise, you need to maintain the same position as in case of pelvic lift. It is better to place your hand behind our head, but you can also keep them stretched by your sides.
Lift your upper back, shoulders and head by contracting the abdominal muscles. Hold on the contraction for 5 seconds before returning to the starting position. Perform 10 repetitions in each set and repeat the same for 2 more sets.
The oblique muscles are located on the sides of your stomach and by strengthening these muscles you can render stability to your spine. Hold light weight dumbbells say 5 pounds in each hand and lean to your left by moving the right shoulder in the upward direction. Return to the upright position and lean to your right to complete one repetition. Perform 3 sets of 10 repetitions each.