If the discs that lie between your spinal vertebrae are compromised, the spine and surrounding tissues are affected in what is known as lumbar spondylosis. This disorder is often characterized by pain and weakness. Individually tailored exercise programs can help improve your pain, particularly if it is chronic, according to a June 2009 study in "Current Reviews in Musculoskeletal Medicine." Before beginning any exercise program, check with your physician. According to A. Vincent Thamburaj, M.D., of Globalspine.net, you should not be in pain before beginning these exercises, and if you experience any pain, you should stop immediately.
Knee to Chest
According to Globalspine.net, this exercise is a simple way to stretch and strengthen the spine. You can begin by lying on your back with both legs straight on the floor. Clasp your hands behind one thigh, and slowly pull the leg into your chest, keeping the opposite leg flat on the ground. You can hold the position for up to 30 seconds, and then switch legs. This exercise gently stretches the back as well as the hamstring muscle.
Pelvic Tilt
This exercise can work your core muscles, which include your abdominals and back muscles. Strengthening your core is important for posture and protecting your back from injury. To try this exercise, lie on your back with your knees up, soles of the feet flat on the floor. The object is to push your lower back into the floor by pulling your abdominal muscles up and inward. Breathe while holding the position for five seconds. You can repeat this exercise several times as long as you do not feel pain.
Hollow Back
"Hollow back" is similar to the "cow" yoga position. This pose is can gently stretch the back. Your therapist will have you begin on your hands and knees, with your hands under your shoulders and your knees under your hips. Slowly allow your stomach to sag, without pulling, arching your back gently. Your gaze should be upwards. Move slowly back to the starting position and repeat if you are able.
Rounded Back
This movement is the opposite of "hollow back," and they can be performed in sequence. However, this exercise will engage your abdominal muscles while stretching the spine. Your therapist will have you begin as if you were performing "hollow back," except that instead of sinking the trunk downward, you will round your lower back by pulling in your abdominal muscles. Your head can sink downwards naturally. As in the above exercise, you can repeat the movement a few times as long as you do not feel pain.
Tail Wagging
Tail wagging is another exercise that begins on hands and knees and will test your balance while stretching and strengthening your core muscles. Try keeping your head in a neutral position, looking at the floor. While keeping your shoulders still, shift your weight on to your right knee and try to reach the left hip toward the left shoulder. You do not have to touch your knee to your shoulder, just try to complete the motion. Switch sides and repeat if you can.
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