Four exercises to relieve lumbar spondylosis pain

Lumbar spondylosis, or spinal degeneration in the lower back, can cause quite a bit of discomfort. This is especially true if a worn-out spinal disc or vertebrae compresses a nearby nerve or nerve root. While this sort of compression cannot be reversed through exercise, stretching and strengthening the muscles in the lower back can help alleviate pain caused by lumbar spondylosis.

Knee-to-chest stretches

The first stretch that may benefit patients with lumbar spondylosis is a basic knee-to-chest stretch. While lying flat on the floor, draw one knee in to your chest (or as close to your chest as you can comfortably get it), then hold for 10 to 15 seconds. Release and repeat on the other side.

Prone press-ups

Lie on your stomach with your elbows bent and your palms on the floor. Without lifting your hips, press your torso up as high as you are comfortable. Hold for 10 to 15 seconds, release and repeat after a brief rest.

Cat/cow stretches for spondylosis

Settle into a comfortable position on your hands and knees with your back relatively flat. For the “cat” pose, round your back and tuck your head down as though you’re trying to look at your navel. For the “cow” portion, drop your abdomen down and look toward the ceiling. Repeat several times.

Gentle spinal twists

Lie on your back. Extend your right arm out in a straight line, then gently twist your right knee over to the left side of your body. Hold this as long as it feels comfortable, then release and repeat on the opposite side.

Many people with lumbar spondylosis find exercise, medication, physical therapy, activity changes and hot/cold therapy to be quite helpful when it comes to managing their lower back pain. However, these spondylosis treatments do not actually address the spinal degeneration itself, which means that for some individuals, surgery is recommended to treat the underlying cause of their spondylosis symptoms.

At Laser Spine Institute, our board-certified surgeons+ perform minimally invasive procedures for spinal degeneration. These procedures use muscle-sparing techniques and are performed on an outpatient basis, which means that our patients have no lengthy recoveries.^ To find out if you’re a candidate for minimally invasive spondylosis surgery at Laser Spine Institute, contact us today.