Managing Lumbar Spondylosis can be challenging. Did you know that lumbar spondylosis affects up to 85% of people over the age of 60? It’s important to recognize this condition because it can have a significant impact on your quality of life. Lumbar spondylosis, also known as spinal osteoarthritis or degenerative disc disease, is a common condition characterised by the degeneration of the vertebrae and discs in the lower back. This degeneration can cause a variety of symptoms, including pain, stiffness, and loss of flexibility in the lower back. 

Managing lumbar spondylosis symptoms can vary from person to person, but may include: 

• Chronic lower back pain
• Stiffness and reduced flexibility in the lower back 
• Numbness or tingling in the legs or feet 
• Weakness in the legs or feet 
• Reduced range of motion in the lower back 

Managing lumbar spondylosis are not fully understood, but it is believed to be caused by a combination of factors, including: 

• Age: As we age, the vertebrae and discs in our spine naturally degenerate, which can lead to lumbar spondylosis. 
• Genetics: Some people may be more prone to developing lumbar spondylosis due to genetic factors. 
• Lifestyle factors: Poor posture, lack of exercise, and being overweight or obese can increase the risk of developing lumbar spondylosis. 
• Injury: A previous injury to the lower back can increase the risk of developing lumbar spondylosis. 

While managing lumbar spondylosis cannot be cured, there are several things that can be done to reduce symptoms and improve quality of life, including: 

Engage in regular exercise: Regular exercise is one of the best ways to reduce pain and discomfort in the lower back. Low-impact exercises like swimming, walking, and yoga are great options. These exercises can help improve strength and flexibility in the core and back muscles, which can help reduce strain on the lower back. 

Practice good posture: Poor posture can put unnecessary strain on the lower back. Make sure to sit and stand up straight and avoid spending long periods of time in one position. If you work at a desk, make sure your chair and desk are at the appropriate height to promote good posture. 

Use proper lifting techniques: When lifting heavy objects, make sure to bend at the knees and keep the object close to your body. Avoid twisting or bending at the waist as this can strain the lower back. It’s also important to avoid lifting objects that are too heavy for you to handle. 

Maintain a healthy weight: Excess weight can put additional strain on the lower back, so maintaining a healthy weight can help reduce symptoms of lumbar spondylosis. 

Seek medical advice: If you’re experiencing pain or discomfort in your lower back, it’s important to seek medical advice. A physiotherapist can help develop a tailored exercise program to improve your symptoms and overall quality of life. 

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To summarise, managing lumbar spondylosis is a common condition that affects many people, particularly as they age. It can cause lower back pain, stiffness, and decreased flexibility, all of which can have a negative impact on quality of life. You can manage your symptoms and improve your overall health and wellbeing if you understand the causes, symptoms, and potential treatments for lumbar spondylosis. Remember that prevention is always preferable to treatment, so make regular exercise, good posture, and proper lifting techniques a part of your daily routine to help reduce your risk of developing lumbar spondylosis. 

References 

Middleton, K., & Fish, D. E. (2009). Lumbar spondylosis: Clinical presentation and treatment approaches. Current reviews in musculoskeletal medicine, 2(2), 94-104. https://doi.org/10.1007/s12178-009-9051-x

Aoki Y, Takahashi H, Nakajima A, Kubota G, Watanabe A, Nakajima T, Eguchi Y, Orita S, Fukuchi H, Yanagawa N, Nakagawa K, Ohtori S. Prevalence of lumbar spondylolysis and spondylolisthesis in patients with degenerative spinal disease. Scientific Reports. 2020 Mar;10(1):6739. doi: 10.1038/s41598-020-63802-x. PMID: 32300263; PMCID: PMC7170309.