The lower back and spine are notorious for producing pain. Bone spurs can be responsible for pain in the lower spine. As you age, your bones lose calcium and become weaker. This, paired with deteriorating cartilage, increases the chances of your bones and joints rubbing together, which in turn creates small fragments of bone that make contact with nerves and result in pain.
Overview of Bone Spurs
Bone spurs are small fragments of bone that cause pain when they rub against other bones or nerves. The most common location for bone spurs is at joints, or where bones meet. Since your spine is made of 32 vertebrae, there is a good possibility that bone spurs will occur. As you get older, your bones lose calcium and are more likely to chip. By strengthening and stretching the muscles around your spine, you can relieve pressure and reduce rubbing.
Hamstring Stretch
It is best to use a low-stress technique to stretch your hamstrings. Begin by laying on the floor and placing your buttocks on the wall. With your foot on the wall, push down on your knee and try to make in straight. Hold this stretch for 30 seconds and repeat three times, then perform the same stretch on the other leg. Perform this routine twice a day if needed.
Gluteus Muscles
The gluteus maximus is the largest muscle in the body and it supports the lower back. If it is weak, extra stress will be placed on the lower back to account for this. To strengthen the gluteus maximus, start by laying on the floor with your legs bent. Raise your buttocks up so that there is a straight line from your knee to your head. Extend one leg out straight. Perform the stretch for both legs, holding it for 10 seconds. Repeat 10 times. Hold a dumbbell for added resistance.
Hips
Strong hips help support the legs and back. Start by laying on your side against a wall. Bend your bottom leg so it is at 90 degrees and put your foot on the wall. Keep the other leg straight and lift it up about a foot. Hold for five seconds and repeat 10 times. Switch and perform the same on the other leg. Attach an ankle weight to increase the difficulty.
