Physiotherapy Exercises for Lumbar Spondylosis - Types and Benefits

Lumbar spondylosis occurs when the lumbar spine is compressed due to the narrowing of the vertebra. This condition can cause lower back pain and other neurological problems. In this condition, the space between the lumbar spine discs is narrowed. If the lumbar spondylosis progresses further, the vertebrae become stiff or fuse. This immobilization of the vertebra will result in decreased flexibility. In some cases, bony protrusions can occur around the spine, and they may also pinch the nerves causing tingling and numbness.

What Are the Causes of Lumbar Spondylosis?

There are many causes for this condition. Overuse or excessive strain can lead to lumbar spondylosis. In addition, injuries and illnesses can cause this condition. Compression fractures and herniated discs have also been contributing factors. Nerve root compression is another reason for the occurrence of lumbar spondylosis.

What Are the Symptoms Lumbar Spondylosis?

• Pain that may be dull or sharp in a particular area.

• The pain increased in the morning and night and reduced on rest.

• Muscular spasms.

• Stiffness and restricted movement.

• Cracking and clicking sound in the back.

• Numbness and tingling that may spread out.

• Soreness.

• Inability to stand or sit due to pain.

• Difficulty moving around.

• Numbness and weakness in one or both legs.

• Loss of bowel or bladder control.

Can Physiotherapy Exercises Be Done to Manage Lumbar Spondylosis?

Adequate rest and painkillers are enough for pain relief. Physical therapy modalities such as ice or heat massage and ultrasound are used for pain management. In addition, specific exercises can strengthen the lower back and enable speedy recovery.

The following exercises can be done to manage this condition:

1. Lumbar Spine Rotations: Lie flat on the floor with the back, the knees bent, and feet flat. While keeping the knees together, roll the knees to the left as far as comfortable. Return rolling to the right as far as possible while keeping the knees bent. Return to the starting position gently. Repeat this exercise ten times.

2. Pelvic Tilts: Lie flat on the floor with the back keeping the knees bent and feet flat. Try to pull the stomach tight and back flat on the floor. While doing this, the buttock lifts slightly. Slowly release the stomach and return to the initial position. Repeat ten times.

3. Bridging: Lie flat on the floor with the back keeping the knees bent and feet flat. Now gently lift the hips off the bed as high as comfortable and hold for five seconds. Now slowly return the lower back to the initial position. Repeat ten times.

4. Lumbar Spine Flexion (One Leg): Lie flat on the floor with the back and gently bring the left knee up towards the chest. Keep both hands on the knee and slowly pull the knee until there is tightness. Hold for at least 30 seconds and then gently return to the starting position. Repeat the same on the other side and do ten sets.

5. Lumbar Spine Flexion (Two Legs): Lie flat on the floor with the back and gently bring the knees together up towards the chest. Keep both hands on the knee and slowly pull the knee until there is tightness. Hold for at least 30 seconds and then gently return to the starting position. Repeat ten times.

6. Lumbar Spine Extension: Lie flat on the floor with the hands and palms down near the shoulders. While the hips are on the floor, try to straighten the arms such that the back is arched. Try pushing the back as far as comfortable and hold for five seconds. Slowly return to the initial start position. Repeat ten times.

7. Bending Back: Stand near a wall by pressing both hands on the wall to support the upper body. Keep the elbows away from the armpits by lengthening the hands. Engage the muscles of the inner core and lower buttocks to support the body. Lean forward with the back, hips, and lower back as far as comfortable. Place the feet away from the wall to increase the range of motion. While doing this, keep the head neutral and stable.

Spinal Stabilization Exercises:

1. Four-Point Kneeling Exercises: Try kneeling on the floor with both hands under the shoulders. Keep the hands in a fisted position, the knees under the hips, with both limbs (sit like a dog). Tilt the tailbone upward to create a small curve in the lower back. Tuck the toes under, and engage lower buttock muscles and inner core muscles to support the curve of the spine (imagine zipping up a pant that is too tight). Breathe through the exercise by expanding through the ribcage.

2. Weight Shifting: Remain in the same four-point kneeling position and keep the muscles of the lower buttock and inner muscles engaged. Try to shift the body weight forwards, backward, and then side to side. Support the upper body by engaging the shoulder blade muscles.

3. Arm Lift: Maintain the four-point kneeling position and raise one arm by pulling the shoulder blades under the back while feeling it move towards the side of the ribcage.

What Are the Risk Factors for Developing Lumbar Spondylosis?

1. Sedentary lifestyle.

2. Poor ergonomics while working.

3. Obesity.

4. Congenital abnormalities in the spine.

5. Heavy weight lifting.

6. Poor posture and prolonged sitting or standing.

7. Aging.

8. Prior injury to the lower back.

9. Psychological stress.

10. Abdominal muscle weakness.

How to Prevent Lumbar Spondylosis?

• Good posture while working.

• Regular back stretching exercises in the form of swimming, walking, and yoga.

• Back bending activities that help neutralize the stress on the lumbar spine.

• Preventing injury to the spine.

• Conditioning exercises to strengthen the lower back.

• Caution while moving heavy items and lifting.

• Hydration throughout the day maintains the elasticity of the soft tissues and joint fluidity.

• Avoid prolonged standing or sitting.

• Including adequate nutrition in diets such as calcium, vitamin D, and phosphorus.

Conclusion

Lumbar spondylosis is a degenerative condition that can disable the patient and affect the quality of life. Surgery is recommended as a treatment option only if the conventional measures fail to provide relief. Physical therapy combined with specific stretching and strengthening exercises can help ease the pain and manage the condition.