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Back Pain Center

Back Exercises for Lumbar Spondylosis

author image Rachel Nall
Rachel Nall began writing in 2003. She is a former managing editor for custom health publications, including physician journals. She has written for The Associated Press and "Jezebel," "Charleston," "Chatter" and "Reach" magazines. Nall is currently pursuing her Bachelor of Science in Nursing at the University of Tennessee.
Back Exercises for Lumbar Spondylosis
Lumbar spondylosis causes pain in the lower back. Photo Credit Jupiterimages/PhotoObjects.net/Getty Images

Spondylosis is a medical condition that occurs when your spine degenerates over time, resulting in an increased risk for spinal injury. It also places increased pressure on your spinal nerves, which can lead to pain and discomfort in the lower back. Another name for lumbar spondylosis is spinal osteoarthritis. If you are affected by this condition, exercises to strengthen the muscles around your spinal column in the lower back can reduce your risk for injury. Before beginning an exercise program, however, it's a good idea to obtain approval from your physician to ensure your back is in good enough health.

Pelvic Tilt

The pelvic tilt targets the muscles in your lower back and strengthens your stomach muscles, which improves your posture. Begin by lying on your back with your feet flat on the ground. Use your abdominals, lower back and legs to tilt the pelvis upward, imagining you are making a C-shape with your torso. Hold the tilt position for five seconds, then lower the pelvis to return to your starting position. Repeat five times.

Knee Lifts

The knee lifts exercise is performed while standing and involves the use of your buttocks, leg and back muscles to reduce lumbar spondylosis pain. Start by standing with your feet shoulder-width apart. Lift your right knee as high as you comfortably can -- but no higher than hip height -- and lower it to the ground. Return this leg to the floor and repeat on your left leg, lifting the knee. Continue to march in this manner for one minute. Rest for 30 seconds, then repeat the exercise for two more one-minute intervals.


An abdominal crunch strengthens not only your stomach muscles, but also your back muscles. Perform this exercise by lying on your back with your feet flat on the floor. Place your hands behind your head or extended at your sides. Contract your abdominal muscles to lift your head, shoulders and upper back off the ground. Hold at the top of this contraction for five seconds, then lower your body to return to your starting position. Repeat this 10 times. Rest for 30 seconds, then repeat for two additional sets.

Oblique Pulls

This exercise strengthens the oblique muscles on the sides of your abdomen, which help to stabilize your spine. Hold a canned vegetable or a lightweight dumbbell -- between 2 and 5 lbs. -- in each hand. Lean to your right side, moving the left shoulder upward. Repeat on the other side, lower your left hand and lifting your right shoulder. Feel the stomach muscles and the lower back working as you continue to alternate from side to side. Repeat 10 times on each side.

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