5 Lumbar Spondylosis exercises to Avoid at Any Cost

Spondylosis is a kind of arthritis that affects the spine, which is also known as spinal osteoarthritis. It can occur in the neck, lower back, mid back and upper back.

It has many types such as Cervical Spondylosis, Thoracic Spondylosis, and Lumbar Spondylosis.

Cervical Spondylosis effects neck, Thoracic Spondylosis effects upper and lower back whereas Lumbar Spondylosis targets lower back.

Among them, Lumbar Spondylosis is very common, which is a degenerative condition of the lower or lumbar area of the spine.

It happens in the lower portion of the spine, where the lumbar meets the sacrum, or tailbone, spine.

People suffered from Lumbar Spondylosis due to natural deterioration on the lower spine due to age and compression.

That means it is the medical condition in which vertebral column are disturbed from their position because of degeneration of the disc spaces between the vertebrae.

Lumbar Spondylosis is common, more than 80% of people over the age of 40 in the world affected once in life from it.

Also, studies show that 3-5 % people have this condition in their twenties, which is a rare case.

Lumbar Spondylosis can be treated by acupuncture, bed rest, brace use, lifestyle modification, muscle relaxants, physical therapy and mild exercise.

Patients suffering from Lumbar Spondylosis must do light exercises to keep their spine flexible by exercising and stretching on a regular basis.

Those exercises may be painful right now but help you in the long run by reducing joint pain and stiffness. They would also help you to increase your muscle strength and bone durability.

While some mild exercises such as pelvic tilt, spine flexion, bridging, dead bug, partial curl, gluteus stretch, etc. help the patients; some hard and heavy exercise make the condition even worse and cause permanent damage in the lower back. Click here to view all videos.

There are some Lumbar Spondylosis exercises to avoid for unfortunate consequence. 

Some activities and Lumbar Spondylosis exercises to avoid discussed here for you, which are just left as soon as possible if you are doing them.


Sports that strain the back

 People who suffered from Lumbar Spondylosis must avoid the kind of sport that stresses the lower back.

Putting a lot of strain on the back can result in the slippage of discs, typically in the lower lumbar vertebrae.

It may cause the permanent damage to the lower back.

So, Lumbar Spondylosis exercises to avoid include some sports such as wrestling, weightlifting, gymnastics, football, volleyball, etc.

Athletes who compete in throwing events on track and field also need to take precaution if they have this condition.

Activities that require twisting

As already mentioned, Lumbar Spondylosis is related to the spine, especially lower back area.

The next type of Lumbar Spondylosis exercises to avoid is the activities that require twisting. Some of them are tobogganing, sledding and snowmobiling and spine twisting activities.

These activities can be harmful to the people who are suffered from a lower back Spondylosis condition. Trunk flexion, floor crunches, and back extension are also the exercises to avoid in Lumbar Spondylosis.

These activities involve quick changes of direction which result in bone shearing and cause a fracture in injured bone by the Spondylosis. Click here to view all videos.

Heavy weightlifting

If you lift heavy weights, your back often endures the load. Putting too much pressure on the back by lifting heavy weights can cause pain in people with Lumbar Spondylosis.

Heavy loads crush intervertebral discs, leading to a deformation of the vertebrae and sometimes strained ligaments which cause an increase in Spondylosis condition.

If you are doing heavy weightlifting exercise, it is better to lower weight and performs more repetitions instead of taking massive weights.

Therefore heavy weightlifting exercises are another Lumbar Spondylosis exercises to avoid.

Exercises that strengthen core muscles

Exercises like sit-ups and push-ups can help strengthen the core muscles of the body and provides stability but may strain the back excessively.

It is not good for the person who has Lumbar Spondylosis.

Core muscle strengthens exercises are also the Lumbar Spondylosis exercises to avoid, especially sit-ups and push-ups.

These two core muscles strengthen exercises produces a lot of stress on the lower back and creates pain and stiffness.

If you have Lumbar Spondylosis, you must not do sit-ups and pushup.

You can do bridging or leg lift instead of sit-ups and bench press instead of push-ups with minimum weight.

High impact activities

High-impact exercise is one of the most effective ways to burn more calories and easiest way to get your heart rate up, but they are also the Lumbar Spondylosis exercises to avoid.

High-impact exercise such as running, cycling, jumping, climbing, etc. also harmful to the person who is suffering from Lumbar Spondylosis.

They can also create pain in the affected area by taking impact from these activities.

These activities increase compression in the spine as well as a lower back area is known as lumbar area and cause fractures in weakened bones.


Hence, patients should engage in activities that are low-impact and involved in them slowly with controlled motion.

The spine is susceptible area and can be at risk while you’re suffering from Lumbar Spondylosis.

Avoiding the exercises and activities which can further damage your lower back or lumbar area of your spine is the best way to cure Lumbar Spondylosis.

It’s also essential to speak with your doctor about your specific condition before starting to do any exercise for avoiding further harming your back or spine.

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