Spondylosis is a degeneration of the intervertebral discs and vertebral facet joints of the spine. It is also known as degenerative disc disease or arthritis of the spine. Like any joint affected by arthritis, the bones of the spine can break down and create abnormal growths. Spondylosis often causes changes in the spinal discs and narrowing of the space between vertebrae and the spinal canal. These changes can create instability of the spinal joints and muscle imbalances throughout the spine. Exercises for spinal stabilization are critical to decreasing pain and increasing function.
Dead Bug Exercise
Step 1
Lie on your back with your knees bent and feet flat on the floor. Pull your chin in so that your ears are parallel to the floor. Pull your shoulder blades together to keep your shoulders touching the floor. Tighten your abdominal muscles to keep your back from arching.
Step 2
Raise your left leg so that it is at a 90-degree angle with your hip.
Step 3
Raise your right leg to match your left leg. Keep your abdominal muscles tight while you lift your leg to keep your back from arching.
Step 4
Lower your left leg back to the floor and follow it with the right leg. Do not release your abdominal muscles.
Step 5
Repeat ten times.
Birddog/Quadruped Exercise
Step 1
Set yourself on your hands and knees. Tighten your abdominal muscles to keep your back from arching toward the floor. Pull your chin in to keep your head parallel to the floor.
Step 2
Straighten your left leg out behind you. Keep your abdominal muscles tight and do not roll your hips while you straighten your leg. Slowly lower your leg back so your knee is on the ground. Do the same with your right leg.
Step 3
Lift your left arm out straight in front of you, keeping your arm at shoulder level. Do not allow your upper back or shoulders to raise as your lift your arm. Slowly lower your arm back to the floor. Do the same with your right arm.
Step 4
Raise your left leg and right arm at the same time. Do the same with the opposite leg and arm.
Step 5
Repeat 10 times.
Things You'll Need
- Mat or towel
References
- NYU Hospital Spine Center
- "Practical PAIN MANAGEMENT"; Lumbar Spine Rehabiliation; Elmer G. Pinzon, MD, MPH; 2003
