Lumbar spondylosis, a degenerative disease that influences the lower vertebrae of the spine, is rising because of today's prevalent sedentary way of life. This condition includes the progressive decay of spinal discs and facet joints, bringing about persistent back pain, rigidity, and limited agility. Nevertheless, strategic exercises are crucial in effectively handling lumbar spondylosis, improving body posture, and promoting optimal spinal well-being. This piece explores five highly effective exercises for lumbar spondylosis.
List of the best exercises for lumbar spondylosis
- Pelvic tilt
- Cat-cow stretch
- Bridge pose
- Wall angel
- Swimming
1. Pelvic tilt
Pelvic tilts present a gentle yet impactful exercise focusing on the lower back and abdomen muscles. To engage in this activity, start by lying on your back, with your knees bent and feet flat on the ground. Enact your abdominal strength and gently press your lower back against the floor, promoting a tilt in your pelvis upwards.
Maintain this elevated position for a brief period before releasing. This exercise is especially favourable for fortifying the core muscles, vital in supporting the lumbar area. Regular pelvic tilts can assist with alleviating pressure on the spinal discs and mitigating the inconvenience associated with lumbar spondylosis.
2. Cat-cow stretch
The cat-cow stretch, inspired by yoga, promotes flexibility and mobility in the spine. To begin this stretch, get down on a tabletop position on your hands and knees. Exhale while assuming a cow position, with your back arched and your belly sagging toward the floor.
As you exhale, round your back; now, tuck your chin to your chest, resembling the cat pose. This dynamic movement helps gently stretch the spine and maintains its natural curvature. Additionally, it aids in increasing blood circulation to the spinal discs, supporting their nourishment and repair.
3. Bridge pose
The bridge pose proves exceptionally compelling in improving the strength of the lower back's glutes, hamstrings and muscles. To perform this posture, lie on your back with your knees bent and your feet spaced hip-width apart. Utilise the power of your heels to raise your hips from the floor while ensuring that your shoulders and feet keep in touch with the ground.
Maintain the pose for a few breaths before gradually lowering your hips. Engaging the posterior chain, the bridge pose helps stabilise the lumbar region, reduces strain on the spine, and enhances overall stability.
4. Wall angels
Wall angels are one of the best exercises for lumbar spondylosis. These wall-assisted exercises focus on the muscles responsible for maintaining proper posture. To complete this exercise, position yourself with your back against a wall and your feet separated by two or three inches. Twist your elbows at a 90-degree point and lean them against the wall.
Gradually glide your arms upwards along the wall, ensuring constant contact with your elbows and wrists. Gently lower your arms back down. Wall angels contribute to improved shoulder mobility and encourage a neutral spine position, reducing the risk of poor posture that could exacerbate lumbar spondylosis symptoms.
5. Swimming
Swimming offers a low-impact cardiovascular workout that engages various muscle groups, including the back and core. When performed accurately, swimming can provide significant advantages to those with lumbar spondylosis. Opt for a swimming style that suits your comfort, freestyle or backstroke.
Concentrate on maintaining a straight and extended body position, and actively involve your core muscles to stabilise your spine during aquatic movements. Swimming promotes increased strength and flexibility, capitalising on the buoyant water environment that reduces impact on the spine while allowing for a complete range of motion.