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Lumbar Spondylosis

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Lumbar Spondylosis

Lumbar Spondylosis, popularly known as LS, is a degenerative condition which affects the lower spine. Lumbar Spondylosis includes compression inlumbar vertebrae and narrowing of intervertebral space at Lumbar region. It contributes in many health issues like lower back pain and other neurological problems. Mostly, in Lumbar Spondylosis the distance between vertebral discs in lumbar spine narrows which resultinto numbness, tingling, and pain sensations in lumbar area. It exertsmore pressure on spinal nerves also causes issues like sciatica pain.

Over the course duration of LS development into lumbar spine, affected vertebrae become stiff. Due to immobilized vertebraeflexibility decreases and back pain increases. LS is also characterized by developing bony spurs and bony overgrowths around the spine, which pinches the adjacent nerves too causes more issues.

Lumbar Spondylosis
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Causes of Lumbar Spondylosis

Weak Muscles :

Weak muscles won’t give sufficient support to vertebral column. Uneven acting muscles distribution either on right or left side, also causes distortion in natural spine structure. No synchronisation between superficial strong muscles and deep para spinal muscles, also producescommotion in vertebrae movement, hence lower back pain arises.

Are you a fitness freak and still you have pain?

It happens very often when we exercise only for superficial muscles which are already strengthened enough. As we all know our regular physical activities and fast movements involve our superficial strong group of muscles. Performing fast movements or anaerobic exercises develop only superficial strong muscles. However, holding body posturesfor longer time engages deep para spinal muscles. When one is facing pain in prolonged sitting, standing, and walking means their deep para spinal muscles are not strengthened enough to support prolonged activities. Hence strengthening of deep para spinal muscles is must instead of exercising superficial strong muscles.

When the muscles are not supporting to spinal movement then due to own body weight, vertebrae start coming closer to each other which creates pressure on vertebral disc. It provides cushioning to vertebral column which get compressed and starts bulging out, creating compression on spinal cord, causes severe lumbarpain.

Lumbar Spondylosis
Lumbar Spondylosis

Unevenness between Right and left side of body

The action which wedo from right hand we cannot do that with left hand effectively due to unequal usage of right and left side body parts. Due to this unevenness one side become stiff and another flexible, stiff side causes pain due to pressure on vertebrae and nerves.

Even while swimming, cycling, performing yoga asanas, both body sides is not used equally which creates severe healthissues because such exercises make strong body side stronger than the weak side and due to this unevenness, one may feel pain post performing these activities.

Disturbed Curvature of Spine

If lumbar lordosis curvature is not optimum, lower back will start hurting due to own weight transmission. Faulty weight transmission will increase pressure on L5 – S1 vertebra which causes disc compression on spinal nerves causing severe pain.

Vitamin Deficiency

Deficiency of Vitamin B12, D3 and calcium resulting into paleness of muscles hence one may feel drained out and pain post physical activities.

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Lumbar Spondylosis Symptoms

Symptoms are more severe during mornings and again at nights.They tend to improve during rest. Some of them are:

  • The pain may be less or more. It may also be in a small specific area or over a broader area.
  • Difficulty in movements. Sometimes, it may be severe enough to prevent movements like walking or standing.
  • Pain that tends to be achy or dull.
  • Muscle spasms.
  • Local soreness upon touch.
  • Weakness or numbness in either legs or loss of bladder or bowel control.

Most of the Lumbar Spondylosis problems last for short duration. Lumbar Spondylosis can be chronic only if it is not taken care appropriately or when people fail to adopt a healthy lifestyle. However, there are excellent Lumbar Spondylosis treatments with Yoga therapy.

Risk factors for Lumbar Spondylosis

This includes aging, obesity, abdominal muscle weakness, psychological distress, occupational posture, previous injury to the lower back, poor posture habits, unhealthy lifestyle, and others.

A piece of advice for preventing Lumbar Spondylosis – the Yoga way!

  • Lifestyle modifications
  • Workplace alterations and management
  • Cervical pain exercises
  • Upright Posture
  • Footwear
  • Avoid moving heavy items
  • Sound sleep
  • Stretching exercises
  • Stay hydrated
  • Work smart
  • Avoid prolonged sitting or standing
  • Manage your weight
  • Maintain proper nutrition

Controlling & Managing Lumbar Spondylosis with Yoga

Lumbar Traction

Effect of selected yogic practices are beneficial among people with less pain and disability. Practicing Yoga helps to stretch and strengthen muscles that support the lower back and whole spine. It include paraspinal muscles which helps inspine bending, multifidus muscles which stabilizes vertebrae, transverse abdominis muscles which also helps in stabilizingthe spine. Some of the prescribed Yoga practices include:

  • Spinal exercises
  • Micro joint mobility movements
  • Various Yoga asanas
  • Pranayama
  • Meditation (Dhyana)

In addition to this, maintaining proper nutrition and diet with sufficient intake of calcium, phosphorus, and Vitamin D on daily basis. This will promote good bone growth.

How Yoga therapy will help

Lumber Traction

In yoga therapy, with help of probs like rope and belt, pin pointed area will be targeted which gives fast results in relieving back pain.

  • Correct Alignment : Misalignment of lumbar vertebrae is the basic cause of lower back pain, and here yoga therapy is the perfect solution for it. Hence with help of rope and belt we rectify body postures. Incorrect body posture disturbs spine natural alignment.With help of rope and belt one can maintain correctbody posture for longer time which improves spinal misalignment. When correct posture performed for longer time deep muscles get passive stretch, become free, resultsin spine flexibility and slow the degeneration process down.
  • Create Body awareness & symmetry : With help of belt and rope targeted area muscles, joints can be stretched, aligned and equalized both sides. Post alignment strengthening exercise can be performed without any side effects.
  • Passive Stretching : Passive stretching is very important to open deep para spinal muscles and this happens in yoga therapy due to increased asana duration.

How Yoga therapy will help

Is forward bending harmful for lower back pain?

It depends on your spine curvature, if you have flat back; back bending will create curvature for you so back bending will be helpful. However, in case of curvature is exaggerated then you have to do controlled forward bend (bending from hip joint by keeping spine straight) to stretch para spinal muscles, which will optimize your lumbar curvature.

Which type of cushion should I used in back pain?
Hard or soft?

Your body gives response to outer environment too, you may feel muscle squash in cloudy weather and in summer your muscles get expanded. Alike when you sleep on hard surface your muscles become stiff, to avoid damage of internal organ and if you sleep on soft surface your muscles remain soft. If your muscles are toneless then only you get relief from back pain on hard surface.

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