Spondylosis is an arthritic condition of the spinal discs. In this disorder, a vertebra moves from its original location onto the vertebra below it. Sometimes a nerve is pressed if a vertebra moves too much. There are different forms of this disorder, including degenerative spondylosis, which is the most common type. Symptoms may include stiffness and pain. Talk to your doctor before beginning an exercise programif you have spondylosis or any type of back pain.
Treatment
Treatment for spondylosis usually starts conservatively. A patient may be prescribed medication, rest and stabilization exercises. These exercises promote flexibility and improve the strength in your stomach and back muscles. They also improve your ability to move pain-free. Your doctor may recommend an over-the-counter medication such as ibuprofen to reduce inflammation and relieve pain; you will be able to do your exercises more freely if the pain is treated. Your doctor may prescribe a physical therapy program. In severe cases, surgery may be recommended.
Neutral Spine Position
Before starting back stabilization exercises, you need to learn the neutral spine position. Lie on your back on the floor. The neutral position is when your spine is in an ideal position for alignment. To find this position, think of having the face of a clock on your stomach. The 12 o'clock position is on your belly button and the 6 o'clock position is at your pubic bone.
Tilt your pelvis so the 12 o'clock moves toward the floor and then tilt so the 6 o'clock position moves toward the floor. Gently and slowly do this tilting exercise 10 times. The neutral position within the tilting range of this exercise is what is most comfortable for you. Maintain that neutral position when doing your everyday activities and when doing stabilization back exercises.
Back Exercise 1
Lie on your back on the floor, bend your left knee, and put your left foot on the floor. Tighten your buttock and abdominal muscles. Maintain your neutral position. Raise your right leg off the floor 12 inches, keeping your knee straight. Hold this position and count to three. Lower your leg. Repeat 10 times. Do the exercise 10 times with your left leg raised. Vary the exercise by making squares and circles with the raised leg.
Back Exercise 2
Get into a kneeling position on the floor. Tighten your buttock and abdominal muscles. Stay in your neutral position. Put your hands on your hips. Raise your right foot off the floor, and place it down in front of you. You should now be kneeling on your left knee. Lunge forward, moving from your hips. Hold this position and count to three. Go back to your original kneeling position. Repeat the exercise 10 times with your right leg. Then do the exercise 10 times on the other side.
