Spondylosis is the degeneration of the spine. When the vertebra in the neck are affected, it is referred to as cervical spondylosis; when the lower back is affected, it is referred to as lumbar spondylosis. The spine naturally degenerates as you age. According to Dr. Peter Ullrich of Spine-health, it is actually more common for people over 60 to have some degree of degeneration than not. A 2009 study published in "Current Reviews in Musculoskeletal Medicine" found that exercise-based therapy is an effective way to relieve the pain of spondylosis.
Cardiovascular Exercise
Regular cardiovascular exercise helps relieve back pain by increasing the blood flow to the affected area and providing a gentle stretch, and a quick ten-minute session is a good warm-up for strengthening and stretching routines. The American College of Sports Medicine recommends at least 30 minutes of aerobic exercise five days per week for everyone under 65. If you are over 65, talk to your doctor about an exercise routine that is right for you.
Strengthening Exercises
Be gentle with your back when you do strengthening exercises, and don't use anything heavier than your own body weight for resistance. If your neck is the affected area, work on strengthening your neck, shoulder and upper back muscles with rows, presses and flys. If your lower back is the problem, working your back, sides and abs with Pilates will also add stability to the area. Consult a physical therapist to learn how to perform exercises that will be the most beneficial to your particular condition.
Stretching
Stretching exercises help you gain flexibility in the injured area. Gentle yoga moves such as Cat/Camel will stretch both your neck and lower back, and floor exercises such as pelvic tilts and rotation stretches will stretch each area individually. Be careful not to stretch too far -- you should feel tension, but not pain. Stretches can be done after strength exercises or on different days, but always warm up with a short bout of cardio first. Stretching cold muscles can lead to injury.
Avoid Certain Exercises
Do not bend forward more than 70 degrees or do double leg lifts if you have lower back pain, and avoid yoga or Pilates moves that involve lifting the legs and arms at the same time. If your neck is the painful area, avoid flexion and rotation exercises such as neck rolls, which can compress the discs in your neck and damage the nerves.
