Updated on 2 Dec 2026
Back pain has become a very common health problem today. Among the various reasons for backache, lumbar spondylosis is one of the most common ones. It mostly happens due to ageing, wrong sitting postures, weak muscles or too much strain on the lower back. Many people feel stiffness, pain and difficulty in movement because of this condition.
The good news is that in most cases, lumbar spondylosis can be managed well with simple lifestyle changes, correct exercises and proper care. Medicines may help in reducing pain, but exercise plays a very important role in giving long-term relief. In this blog, we will understand what lumbar spondylosis is and the best workouts to manage it.
What is lumbar spondylosis?
The lumbar region is the lower back part of the spine. Lumbar spondylosis is a condition that occurs due to the wear and tear of the bones, discs and joints in the lower back area. It is similar to arthritis but affects the spine.
As people age, the spinal discs become less flexible and the bones may develop small growths called bone spurs. This can put pressure on the nerves nearby, leading to pain and stiffness. Although age is the main reason, younger people may also face lumbar spondylosis due to sedentary lifestyles, long sitting hours, obesity, lack of exercise or heavy physical work.
Lumbar spondylosis symptoms
The symptoms of lumbar spondylosis include:
- Lower back pain, which is sharp or dull and increases due to stagnation or too much movement.
- Stiffness of the lower back
- Numbness or tingling in the legs and feet
- Weakness of back muscles due to nerve pressure and decreased movement
- A limited range of movement
- Pain that goes up and down in the body
Best exercises for getting relief from lumbar spondylosis
The best exercises to relieve the symptoms of lumbar spondylosis are-
Pelvic tilt
Pelvic tilts present a gentle yet impactful exercise focusing on the lower back and abdominal muscles. To start this workout, lie on your back, with your knees bent and feet flat on the ground. Engage 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 strengthening 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.
Cat-cow stretch
The cat-cow stretch, inspired by yoga, promotes flexibility and mobility in the spine. To begin, 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 maintain its natural curvature. Additionally, it aids in increasing blood circulation to the spinal discs, supporting their nourishment and repair.
Knee to chest stretch
These stretches are designed to engage the lower back and hips, which helps decrease muscle tension and enhance flexibility. To do this pose, start by lying on your back with bent knees and feet on the ground. Raise one knee to the chest and press it, holding the pose with both hands. Remain in this pose for 20 to 30 seconds, then raise the other foot. Do this 3 to 5 times and increase the repetitions over time.
Bridge exercise
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.
Bird dog exercise
Bird dog pose is a popular one that increases the flexibility of your back and spine and strengthens your core, benefiting your overall health. You can start with a tabletop pose, hands placed under your shoulders and knees tucked under your hips. Stretch your right arm while extending your left leg behind. Hold the pose and then shift to the starting position. Repeat this on the opposite side and do 10 to 12 repetitions for best results.
Child’s pose
This is not only a strengthening and relaxing pose for your body, but it also helps regulate hormones and emotional stress, making this one of the most well-rounded poses. You can start with the tabletop pose and sit back on your heels, extending your arms on the floor and touching your head to the ground. Hold for a few seconds and repeat the pose 3 to 5 times. Focus on your breath during the pose to make the most of it and feel light and flexible after the session.
Standing hamstring stretch
Tightness of the hamstrings is a reason and result of lumbar spondylosis. Hamstring stretch helps in relieving the tightness and enhances the flexibility of the legs and lower back. Start with standing straight, with feet placed slightly apart. Bend at the hips, keeping your back straight and extending your hands to touch your toes. Hold the pose for 20-30 seconds and return to standing. Do this 3 to 5 times and increase repetitions with time.
How can lumbar spondylosis be reduced?
Besides the exercises mentioned above, there are certain other things you can do to naturally reduce the symptoms of lumbar spondylosis-
- Always sit and stand upright, reducing stress on your spine.
- Keep your weight in check, as excess weight puts pressure on back muscles and bones.
- Try heat and cold therapy for easing pain and inflammation of muscles.
- Visit a trained and licensed therapist for appropriate physical therapy.
You can opt for medications after consulting a healthcare provider to help manage the pain and uneasiness.
Role of health insurance in managing lumbar spondylosis treatment
Treatment for lumbar spondylosis may include doctor consultations, medicines, physiotherapy, diagnostic tests and in rare cases, surgery. The expenses for these can become heavy, especially if long-term care is needed.
Having a health or medical insurance policy can ease this financial burden. With insurance, the costs of hospital visits, tests or even surgery (if needed) can be covered. It also gives peace of mind, as the patient can focus solely on their recovery instead of worrying about money.
In addition, many insurance policies now also support physiotherapy sessions, which are highly useful in managing lumbar spondylosis without surgery. So, choosing a suitable health cover is an important step in long-term back care.
Conclusion
Lumbar spondylosis is a common problem, especially in today’s lifestyle, where long hours of sitting and less physical activity have become normal. However, with proper care, exercise and lifestyle changes, the pain and discomfort can be handled effectively. Medicines may give temporary relief, but workouts strengthen the body and provide lasting results. At the same time, having medical insurance can make treatment smoother and reduce financial stress.
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FAQs
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Can lumbar spondylosis be completely cured?
Lumbar spondylosis cannot be reversed fully because it is age-related, but with proper exercise and lifestyle changes, symptoms can be controlled.
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Is surgery always needed for lumbar spondylosis?
No. Surgery is only needed in severe cases. Most people manage well with physiotherapy, exercises and medicines.
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Can young people also get lumbar spondylosis?
Yes. Lack of exercise, long sitting hours or poor posture can cause early signs of lumbar spondylosis in young people too.
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Are exercises safe for everyone with lumbar spondylosis?
Yes, exercises are safe for everyone with lumbar spondylosis, but they must be done gently. If pain increases, it is better to consult a doctor or physiotherapist.
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Which is the best sleeping position for lumbar spondylosis?
Sleeping on your back with a pillow under your knees or sleeping on the side with a pillow between your legs can reduce pressure on the spine.
Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.