Top 5 Exercises For Lumba...



Lumbar spondylosis affects a significant number of people worldwide. It is estimated that around 60-70% of people over 60 years old have some degree of lumbar spondylosis.
The reason for its high prevalence is due to the natural aging process which results in wear and tear of the vertebral joints and discs in the lower back. Other contributing factors include genetics, poor posture, obesity, and a sedentary lifestyle.
Fortunately, physiotherapy exercises can help alleviate Lumbar issues and improve overall back Strength. In this blog post, we'll be discussing the top 5 Physiotherapy Exercises for Lumbar Spondylosis that can be easily incorporated into one's daily routine.

1. Pelvic Tilt:

  • Lie on your back with your knees bent
  • Tighten your stomach muscles and push your lower back towards the floor
  • Hold for 5-10 seconds
  • Relax
  • Repeat 10 time
Pelvic tilt

2. Knee To Chest:

  • Lie on your back with your knees bent
  • Bring one knee towards your chest
  • Hold for 5-10 seconds
  • Repeat with the other knee
  • Repeat 10 times for each knee
Knee to chest

3. Cat-Cow Stretch:

  • Start on your hands and knees
  • Arch your back and look up (cow stretch)
  • Round your back and look down (cat stretch)
  • Repeat 10 times
Cat Cow Stretch               Cat-Cow Stretch

4. Hamstring Stretch:

  • Lie on your back with one leg straight and the other bent
  • Keep the straight leg raised and hold onto the back of your thigh
  • Hold for 10-15 seconds
  • Repeat with the other leg
Hamstring Stretch

5. Bridging:

  • Lie on your back with your knees bent
  • Lift your hips up towards the ceiling
  • Hold for 5-10 seconds
  • Lower down
  • Repeat 10 times

Exercises Help But Always Better To Consult A Doctor / Physiotherapist Before Starting Exercise Program.

By incorporating these exercises into your daily routine, along with maintaining good posture and being mindful of your movements, you can help alleviate Lumbar Spondylosis and improve your overall condition. Remember to always consult with a physiotherapist before starting any new exercise regimen, particularly if you have a specific injury or condition.

Personalized Exercise Program By CB Specialists.

If you're looking for personalized exercises for a Lumbar Spondylosis, be sure to connect with CB Physiotherapy. Our team of expert physiotherapists will work with you to develop a customized exercise plan that addresses your specific needs and goals. Don't let  pain hold you back any longer, contact CB Physiotherapy today and start on the path to feeling better.

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