Lumbar spondylosis exercises, yoga poses, and diet tips to relieve pain

Lumbar SpondylosisLumbar spondylosis refers to a condition that is most common in older people. However, health care professionals have discovered that lumbar spondylosis exercises can make life much more manageable for sufferers.

Spondylosis is a term that is linked to a broad range of degenerative problems along the spine, but it’s specifically the wear-and-tear of bones. It’s often referred to as spinal osteoarthritis. The lower spine has discs that are cushioned by soft gel sections between them. Degeneration leads to a loss of elasticity and tearing. When this happens, some people suffer from disc prolapse, disc herniation, or a slipped disc.

Lumbar spondylosis exercises


How to go about curing your spondylosis depends on the severity of the condition. In some cases, the degeneration is mild, but in others, it is rather severe, chronic, and painful. In many situations, lumbar spondylosis exercises can help. If a person has a worn out spinal disc or vertebrae that compresses a nerve or nerve root, the problem can’t be reversed with exercise. However, lumbar spondylosis treatment can include stretching and strengthening the lower back muscles to help minimize pain.

Here’s a look at some lumbar spondylosis treatment exercises:

Knee-to-chest stretches

Lying flat on the floor, draw one knee into the chest and hold for 10–5 seconds. Release and repeat on the other side.

Prone press-ups

Lie on your stomach with elbows bent and palms on the floor. Without lifting hips, press your torso up as high as you can without being uncomfortable. Hold 10-15 seconds. Release and repeat.

Gentle spine twist

Lie on your back and extend your right arm out in a straight line. Gently twist your right knee over to the left side or your body. Hold as long as it feels comfortable and then release and repeat on the opposite side.

Lumbar spine rotations

Lie on your back with both knees bent and with your feet flat. Keep your knees together and roll them to the left as far as you can and then back as far as you can to the right. Return to the starting position.

Pelvic tilts

Lie on your back with your knees bent and feet flat. Pull your stomach tight and flatten your back into the floor. This should lift your buttock just slightly. Release your stomach and return to the starting position.

Lumbar spine extension

Lie on your stomach with your hand’s palm down next to your shoulders. Keeping your hips on the floor straighten your arms so that your back is arched. Push back as far as you are comfortable. Hold for five seconds and return to the starting position.


Exercises for lumbar spondylosis can include aerobics. It can help decrease body weight and thus lower strain on the back.

Sitting in constant position

Sitting in a straight back position makes the spinal column straight and well framed.


Lie on your back with your arms on your chest. Bend your knees to the right and keep your feet flat on the floor. In a smooth motion, raise your head and upper back from the floor. Breathe out as you curl up and breathe in as you lie back.

A lot of people with lumbar spondylosis turn to exercise for relief, but there are also cases where a physical therapist can really help. You should also consider hot/cold therapy, which can be good for managing lower back pain. However, there are those who require medication and even surgery.

Lumbar spondylosis yoga poses

For some people, the pain and discomfort associated with degeneration in the spine can be eased with lumbar spondylosis yoga. The postures can help strengthen the back.

The following are examples of yoga for lumbar spondylosis:

Cobra pose

Lie on your stomach with your hands flat on the floor/ground below your shoulders. Press the ground away as you arch your back and reach your head up and slightly back.


Starting on your hands and knees, inhale and arch your back, drawing the top of your head up and back and lifting your tailbone. Hold for a beat. Exhale and round the back, moving your tailbone down and your shoulder away to open the upper back. Repeat these movements on the breath.

Child pose

Starting on your hands and knees, bring your big toes together and separate your knees slightly. Lower hips to your heels and reach your arms forward and your forehead toward the mat. Draw your tailbone under as you move your hands away to lengthen your spine. Hold for 5 breaths.

Locust pose

Lie on your stomach, clasp hands behind your back. Draw your hands toward your feet and your shoulder blades down your back as you lift your forehead and shoulders off the ground, continuing to move up and back. With your thighs rotating a little inward so your inner thighs are moving toward the ceiling, lift the tops of your feet off the floor. Keep lifting until your thighs move off the earth. Hold for 3 to 5 breaths, release and repeat.

Bridge pose

Lie on your back and place your feet flat on the floor about a foot from your hips. With your arms along your side, lift your hips. Continue to move your knees towards the front of the room while drawing your heart in the opposite direction. Hold this for three to 5 breaths, relax and repeat.


For this exercise, you need to hang over the counter and have someone hold your ankles. Cross your arms so you do not touch the floor. Relax in this position and take deep breaths while letting gravity elongate your spine. Have a friend or family member help lift you from your shoulders when you are ready to get up.

Lumbar spondylosis diet

People who suffer from spinal osteoarthritis can also benefit from a lumbar spondylosis diet. You may find it interesting to know that vegetables that taste bitter, including neem leaves and flowers, bitter gourd, and drumsticks have been helpful in providing relief from spondylosis. Below is a list of other food items that should be included in a diet for lumbar spondylosis:

  • Raw vegetables such as tomatoes, carrots, cucumber, radish, lettuce, cauliflower, and spinach.
  • Fresh fruits
  • Whole-grain cereals, beans, and brown rice
  • Yogurt, and skimmed milk
  • Dates and figs
  • Low-fat, high-protein foods
  • Vitamin D rich foods including mushrooms, sardines, and salmon
  • Vitamin E rich foods such as sunflower oil and wheat germ oil
  • Garlic and ginger


There are also foods that should be avoided, including processed and canned foods in addition to foods with additional preservatives and artificial colors. Alcohol and caffeine consumption should be kept to a minimum and sugar and salt need to be controlled. It is also advisable for people who suffer from lumbar spondylosis to drink a lot of water. Eight to ten glasses a day is recommended.

Other home remedies for lumbar spondylosis

There are a number of home remedies for lumbar spondylosis. Many people with the condition have reported relief with a massage in the affected area. It can remove muscular tension that builds as a result of degeneration. Keep in mind that massage may not work for everyone, but there are other remedies including hot baths, electric heat pads, infrared lamps, special pillows for proper spine alignment and firm mattresses. Meditation has also been helpful for some sufferers as it eases tension in the muscles and allows the mind to focus on something other than discomfort.

There is no denying that lumbar spondylosis can be very uncomfortable, but avoiding exercise altogether due to fear of further pain can, in many cases, make the condition worse. Many people find that once they get moving, they feel better. If you suffer from lumbar spondylosis, it is important to talk to a doctor first before engaging in any form of exercise. Each individual’s condition is different and it is possible that only some of the exercise outlined here will be suitable for you.