Top Lumbar Spondylosis Exercises Which Experts Recommend

Lumbar Spondylosis is a condition in which the vertebrae, facets and joints of the lumbar spine become structurally degraded. This problem can cause enormous pain and stiffness, and has the capacity to completely disrupt your life. People with Lumbar Spondylosis are unable to complete even simple daily tasks, not to mention the stress caused by the chronic pain.

While medication is usually prescribed in order to treat this problem, it is simply not sufficient. Doctors around the world ask their patients to do specific exercises that target the spine. These exercises are easy to do, and require just half an hour per day. Regular practice of these exercises helps to reduce pain sensation and stiffness, while promoting faster recovery.

Exercises for Lumbar Spondylosis

1. Press-up

• Lie on your stomach on the floor with your arms by your side.
• Using your forearms, slowly lift your chest upwards.
• Hold the pose and count to 5 while breathing deeply.
• Slowly return to the starting position.
• Repeat this exercise 15 times.

2. Pelvic Raise

• Lie on the floor with your arms by your side.
• Bend your knees so that your feet are flat on the floor.
• Raise your buttocks off the floor.
• Keep your back straight and don’t raise your head, neck or shoulders.
• Hold the position and count to 5.
• Slowly return to the starting position.
• Repeat this 10 times.

3. Low Trunk Rotation

• Lie on your back.
• Bend your knees and place your feet flat on the floor.
• Draw your belly button in towards the spine. Make sure that your back is flat against the floor.
• Slowly move your knees to your right until you feel a gentle stretch on your left.
• Hold the position and count to 5.
• Slowly return to the starting position.
• Repeat this move on your left side.
• Do this exercise 10 times on either side.

4. Lying Leg Raise

• Lie with your back flat on the ground with both legs extended.
• Keep your legs straight as much as possible until they form a 90 degree angle.
• Hold the position and count to 5
• Slowly lower your legs to the floor.
• Repeat 10 times.

5. Hip Flexion

• Lie down on the floor with your hands by your side.
• Make sure your back is flat on the floor.
• Lift your right knee and bring it close to the chest until you feel a gentle stretch in your thigh.
• Hold the pose and count to 5.
• Lower the leg and return to the starting position.
• Repeat this with the left leg.
• Do this 10 times on both legs.

By Dr. Shabtab Khalid

Zilaxo Advanced Pain Solution

Note: Through the synergistic combination of Classical Homoeopathy, Ayurvedic-Unani Formulations and Internationally Acclaimed Advanced Physiotherapy, Zilaxo Advanced Pain Solution aims to eradicate joint pain, counter the process of degeneration and promote bone health. The protocol is at once scientific, effective as well as safe. To avail treatment at Zilaxo, call on 1800 419 6607 (Toll free) or WhatsApp at +91 98304 26607.

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