EXERCISES FOR LUMBAR SPONDYLOSIS
As we age, our bones and joints undergo natural wear and tear, and this can sometimes lead to spinal problems like Lumbar Spondylosis. Lumbar Spondylosis is a condition where the spinal vertebrae in the lower back degenerate and lose their cushioning capability. This degeneration can result in pain and discomfort, as well as numbness and weakness in the legs. Fortunately, there are exercises that can help alleviate the symptoms of Lumbar Spondylosis.
Dr. Nitin Jagdhane, the best brain and spine specialist neurosurgeon in Mumbai, recommends these exercises for Lumbar Spondylosis:
- Pelvic tilt: Lie on your back with your knees bent and feet flat on the floor. Tighten your stomach muscles and press your lower back into the floor, then release. Repeat 10-15 times.
- Knee-to-chest stretch: Lie on your back with your knees bent and feet flat on the floor. Bring one knee up to your chest, holding it with your hands, and hold for 15-30 seconds. Repeat with the other leg.
- Hamstring stretch: Sit with one leg straight out in front of you and the other bent. Reach forward with your hands towards the foot of the straight leg, holding the stretch for 15-30 seconds. Repeat with the other leg.
- Cat-camel stretch: Get on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Arch your back up like a cat, then release and let your back sag towards the floor like a camel. Repeat 10-15 times.
- Wall squats: Stand with your back against a wall and your feet shoulder-width apart. Slowly slide down the wall until your knees are bent at a 90-degree angle. Hold for 10-15 seconds, then slowly slide back up the wall. Repeat 10-15 times.
FAQs on Exercises for Lumbar Spondylosis:
Can exercise help with Lumbar Spondylosis?
- Yes, exercise can help alleviate the symptoms of Lumbar Spondylosis by strengthening the muscles supporting the spine and increasing flexibility.
Is it safe to exercise with Lumbar Spondylosis?
- It is generally safe to exercise with Lumbar Spondylosis, but it’s important to consult with your doctor or a qualified physical therapist before starting any exercise program.
Are there any exercises I should avoid with Lumbar Spondylosis?
- Certain exercises that involve twisting or bending the spine, like sit-ups or toe-touches, should be avoided as they can exacerbate the condition.
How often should I exercise for Lumbar Spondylosis?
- It’s important to start slowly and gradually increase the frequency and intensity of your exercises. Aim for at least 30 minutes of moderate exercise, such as walking or swimming, on most days of the week.
Can physical therapy help with Lumbar Spondylosis?
- Yes, physical therapy can be an effective treatment for Lumbar Spondylosis. A physical therapist can design a personalized exercise program that addresses your specific needs and helps alleviate your symptoms.
In conclusion, regular exercise can be an effective way to manage the symptoms of Lumbar Spondylosis. However, it’s important to consult with your doctor or a qualified physical therapist before starting any exercise program, and to listen to your body and avoid any exercises that cause pain or discomfort. Dr. Nitin Jagdhane, the best brain and spine specialist neurosurgeon in Mumbai, is available to answer any questions or concerns you may have about Lumbar Spondylosis and its treatment.