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Degenerative Lumbar Spine Exercises

Your lumbar spine--the low back region--is made up of five vertebrae. They are the largest and the most susceptible to injury. If you have degeneration, it means the discs and cartilage between the vertebrae are deteriorating. The medical term is "spondylosis." Degeneration can cause disc herniation (bulging), which causes pain in the area affected. To counteract the effect of disc deterioration, you can strengthen the stomach and back muscles. This will protect you from further injury and can alleviate pain.

  1. Curl-ups

    • Curl-ups are better than sit-ups for the low back. Sit-ups require that you lift your whole back and shoulders off the ground, which can put too much strain on the lumbar area. On the other hand, curl-ups require you to press your low back into the floor, tilt your pelvis, and roll your shoulders off the floor slightly to curl up. This is a safer exercise and more people can maintain proper form for this version according to Dr. Garrick and Dr. Radetsky, authors of "Anybody's Sports Medicine." So practice curl-ups, and do these every other day if possible.

    First Low-Back Exercise

    • If you find that bending forward is hard, the book "Auto Stretching" suggests a stretch to relieve tight low-back muscles. Lie on your back on the floor near a wall. Scoot forward so that your buttocks are close to the wall, and with bent knees, put your feet against the wall. It helps if you put a rolled-up towel underneath the back area that feels tight to keep your pelvis and back elevated. As you breathe out, drop your pelvis toward the floor and when inhaling, contract the stomach. Then relax and repeat.

    Second Low-Back Exercise

    • If you're having trouble bending backward, this stretching exercise from "Auto Stretching" can alleviate tight muscles. Lie down on your back on a hard surface. If you can, place a rolled-up towel or blanket underneath your lumbar spine to keep the lower back elevated. Bend your knees and place your feet flat on the floor. Focus on breathing in and out, and on the inhale tense your stomach muscles for a few seconds and then relax. According to "Auto Stretching," you will feel this stretch in your chest and belly area.

    Third Low-Back Exercise

    • Strengthening the back muscles through extension is helpful for many people according to"Anybody's Sports Medicine." Keep in mind that you must make sure that you remain pain free through the entire exercise. If your low back even twinges, stop. Lie on your stomach with your arms down by your sides, palms up. Look forward and slightly raise your chest off the floor. Hold for 5 to 10 seconds and bring your chest back to the floor.

    Fourth Low-Back Exercise

    • To relieve low-back soreness, you can effectively massage your low back with exercises. Lie on the floor on your back. Curl your knees up to your chest and hold your legs beneath the knees. Gently rock side to side for 10 to 30 seconds. You can also keep one knee up to your chest while extending the opposite leg toward the floor; then switch legs. This is good for low-back pain and strains.

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