Lumbar spondylosis is widely associated with the aging process. As people get older, the composition of the discs in their lower back changes and tends to degenerate. Some of the problems associated with lower back spondylosis include bulging discs, bony overgrowths and herniations. These health issues can make movement difficult and painful. Exercises can treat the problem, but they should only be done after consultation with a physician.
It is important to stretch your lower back and keep your spine in alignment. You can do this by doing single-leg lifts. Lie face-down on the floor. Place your two hands under your chin and lift your head up slightly so that it is in line with your spine. Slowly lift your left leg up about 6 to 8 inches and hold it for three seconds. Do not flex or point your foot. Put your leg down in the starting position. Now lift your right leg up for three seconds to a similar height. Do this 10 times with each leg to gently stretch your lower back.
Arm Curls on Exercise Ball
Sit on a medium-sized exercise ball, 12 to 16 inches in diameter, and find your balance point. Grasp hold of two 4-lb. weights and let your arms extend down to your sides. Alternately curl the weights up to shoulder height, holding the weight at the top of the lift for two seconds. Do 10 lifts with each arm, take a 30-second break and repeat the set. The weights are light enough so that you should not strain any muscles, but the action of doing the curls on the exercise ball will be beneficial for your lumbar area.
Exercise Band Pulls
Secure an exercise band over a heavy piece of furniture. Pull the band about 12 to 18 inches and hold it at shoulder height with both hands. Slowly pull the band until you have it at waist level. Return your arms to the starting position. Do this 15 times, take a 30-second break and then repeat the set. This will strengthen the lumbar area and help you regain more range of motion.
About this Author
Steve Silverman is an award-winning writer, covering sports since 1980. Silverman authored The Minnesota Vikings: The Good, The Bad and The Ugly and Who’s Better, Who’s Best in Football — The Top 60 Players of All-Time, among others, and placed in the Pro Football Writers of America awards three times. Silverman holds a Master of Science in journalism from the Medill School of Journalism.