Degenerative lumbar disease does not have to go unchecked. To continue to participate in life's activities instead of sitting on the sidelines, you can do therapeutic exercises to begin the process of healing you lumbar condition. You won't get back the mobility and range of motion you had when you were in your 20s, but you will feel better, because you will be more active than you had been.
Lumbar Bridge
This is one of the best exercises your can do to relieve stiffness in your lower back. Lie down on the ground with your knees at a 45-degree angle. Place your hands at buttocks level and press up with your hands and buttocks until your backside is about 8 inches off the ground. Hold the lift for three seconds before returning to your starting position. Do this 10 times, take a 30-second break, and repeat the set. You can also place your legs on an exercise ball to do this exercise.
Side Leg Extension
Lie down on your right side on the floor. Take your left leg and extend it as far toward your waist as you can without pain. Hold the position for three seconds. Return your leg to a position on top of your right leg. Do this 10 times and then turn over and make the same extensions with your right leg. After 10 reps with your right leg, take a 30-second break, and then repeat the set.
Curls On Exercise Ball
Sit on an exercise ball and find your balance point. Take two 3-lb. dumbbells and hold them in your hands. Extend your hands down as close to the floor as they will go and curl them up to your shoulders while you tense your core muscles. Do this 10 times, take a 30-second break, and then repeat the set. Doing this exercise while tensing your core muscles will build much-needed strength to support your weakened lumbar discs.
