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Back Pain Center

Physical Therapy Exercises for Lumbar Spondylosis

by
author image Keith Strange
Keith Strange spent more than a decade as a staff writer for newspapers in the southeastern United States, winning numerous awards for his work. He has a B.S. in wellness/sports medicine from Averett University and completed graduate work in exercise physiology. Strange is a former competitive martial artist and holds a third-degree black belt in tae kwon do.
Physical Therapy Exercises for Lumbar Spondylosis
Lumber spondylosis is a degenerative condition that can occur as you age. Photo Credit OSTILL/iStock/Getty Images

Lumbar spondylosis is a condition that occurs when the bones in your spine begin degenerating, resulting in a narrowing of the spinal canal in your lower back. This degeneration can result in severe pain due to pressure placed on the nerves in your lower back. Treatment for this condition often involves stretching and strengthening exercises. Make sure to get your doctor's approval prior to engaging in any exercises for lumbar spondylosis.

Pelvic Tilt

The pelvic tilt exercise helps ease the compressive forces in your lower back by stretching your lower spine. Begin by lying down on your back with both knees bent and the soles of your feet flat on the floor. Use the muscles of your abdomen to push your lower back down until it is in contact with the floor. Hold this position for five to 10 seconds, then relax. Repeat 10 times.

Double Knee to Chest

Like the pelvic tilt exercise, this exercise improves the range of motion in your lower back by decompressing your spine. Begin by lying down on your back with both legs extended and your arms by your sides. Bend both knees at the same time and lift your feet off the floor. Reach up with both arms and grab your legs around the shins. Use the muscles of your arms to pull both knees toward your chest. Hold this stretch for five to 10 seconds. Perform three sets of five to 10 repetitions daily.

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Hip Roll

Lie down on your back with both knees bent and the soles of your feet flat on the floor. Cross your arms across your chest and turn your head to the right. Use the force of gravity to let both knees fall toward your left while continuing to look toward the right. Be sure to use only the force of gravity to pull your knees toward the ground. Hold this position for about 10 seconds, then bring your knees back to the starting position using a slow and controlled motion. Repeat 10 times on both sides.

Pelvic Bridge

This exercise helps strengthen the muscles of your lower back. Begin by lying down on your back with your knees bent and the soles of your feet flat on the floor. Cross both of your arms across your chest while simultaneously tightening the muscles of your abdomen. Use a slow and controlled motion to lift your hips off the floor until there is a straight line between your knees, hips and shoulders. Hold this position for five to seven seconds, then return to the starting position using a slow and controlled motion. Repeat 10 times a day.

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References

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