It often results from age and wear and tear, leading to occasional pain and stiffness. Lumbar spondylosis is painful enough—listen to your body, and tell your spine specialist if you experience pain or other symptoms (like numbness and tingling) during physical activity. Spinal Conditioning for Athletes With Lumbar Spondylolysis and Spondylolisthesis Erin Nau, ATC,1 William J. Hanney, PT, DPT, ATC, CSCS,1 and Morey J. Kolber, PT, PhD, CSCS2 1University of Central Florida, Orlando, Florida; 2Nova Southeastern University, Fort Lauderdale, Florida SUMMARY LOW BACK PAIN IS A COMMON CONDITION IN ATHLETIC POPULATIONS. I wanted to talk to him before I began any sort of training programme. Spondylosis is further categorised depending on the region of the spine that it is present. Be aware of your posture while you workout, and make sure you don't favor whichever side your spine curves toward. Spondylosis deformans is a condition that affects the vertebral bones of the spine and is characterized by the presence of bony spurs or osteophytes along the edges of the bones of the spine. Walking, cycling or swimming are low-impact enough to provide a workout while protecting your back. 1. I am not a serious lifter and I am just shy of 50. Ready to take on an advanced version? Although weight training exercises have a lot of benefits, they can also be detrimental if you have a bad neck. Spondylosis is a type of arthritis that affects the spine. Curls-ups are a type of abdominal crunch exercise that can help strengthen your body’s core. Lie on your stomach with your hands palm down next to your shoulders. Had bad effect: When left wieghts over head , you load your spine all togethor especialy the cervical spine , if you have spondloysis tat could make worse. Lastly, don’t push yourself too far while exercising. Gently lower your foot to the floor. The website iScoliosis.com recommends back extensions, upright rows and bent-over raises as exercises that can strengthen the support muscles while improving your posture. Spondylosis is a term that refers to arthritis or osteoarthritis of the spine. Your spine specialist may recommend 3 stretches and exercises to ward off the pain and stiffness of lumbar spondylosis: pelvic tilt, knee lifts, and curl-ups. Posted by 2 hours ago. If you have osteoarthritis in your neck, check out this Video Series: Exercises for Cervical Spondylosis for stretches that specifically address cervical osteoarthritis. A physical therapist may develop a spinal osteoarthritis PT plan based on your individual needs and teach you how to safety perform the exercises. How can I tell if I’m doing the pelvic tilt correctly? Slowly raise your head, neck, upper back, and shoulders off the floor. Your core muscles work like your spine’s "front anchor." : Dr. David Trettin answered 32 years experience Orthopedic Surgery Pelvic tilts can help you gently stretch your low back. Whatever form of exercise you try, learn from a professional who can teach you proper form and correct bad habits before they injure your back. Repeat three times and switch legs. Cervical Spondylosis (Neck Arthritis) Thoracic Spondylosis (Mid Back Arthritis) Lumbar Spondylosis (Low Back Arthritis) Weight Training and Lumbar Spinal Stenosis. While many people over 50 experience mild lumbar spondylosis… The conservative therapy can be divided into various exercise-based and behavioral interventions: 1. I've now been referred to a neurosurgeon for a meeting to discuss my now confirmation of having cervical spondylosis. Instead of crossing your hands across your chest, place your hands behind your head with elbows wide. Weakening of the muscles leads to spinal pain, which in turn reduces one’s mobility, this further decreasing muscular strength. Neck pain and stiffness, pain around the shoulder blade, pain and tingling in arms and fingers. Currently transitioning to a research career in oncolytic virology, she has won awards for her work related to genomics, proteomics, and biotechnology. A member asked: Cervical spondylosis and weight training? Consult with your physician to develop a personalized treatment plan. ... o Focus on increasing weight and decreasing repetitions Cardiovascular: begin return to … Exercise Therapy It is the main conservative treatment approach for lumbar spondylosis. Lumbar spondylosis is a degenerative condition that develops gradually over time, being more common in older individuals. Gently lift (taking care not to pull on your neck) and lower 10 times, working up to 3 sets. As you lower down, inhale. Good day, Wondering if anyone knows what, if anything, I should avoid when weight training while having spinal stenosis? some methods that you could follow to reduce your weight are :-. As soon as my back starts to round he tells me to stop. Lie on your back in the hook lying position (knees bent and feet on the floor). Some of the ways of Treating Lumbar Spondylosis are: • Modifying lifestyle including occupational changes if doing manual labor, losing weight and quitting smoking. It is a degenerative disorder and represents the accumulation of wear and tear on the joints, ligaments, and discs of the spine over an individual’s lifetime. Knee-to-chest stretches, mild spine twist, lumbar spine rotations, pelvic tilts, curl-up are some other exercises that provide relief and help from lumbar osteoarthritis. Regular exercise, on the other hand, warms up the muscles and increases flexibility and range of motion. The margins of vert… Incorporating gentle exercises and stretches—like the 3 described here—into your daily routine can help you manage lumbar spondylosis (spinal osteoarthritis) and keep your spine healthy for years to come. I recently went to my doctor for advice on weight training. Spondylosis (spine arthritis) is one of the most common causes of spine pain and stiffness once you are aged over fifty. To accommodate your spondylosis, avoid high-impact aerobics, running, or any contact sport -- these activities could stress your discs and increase your pain. Raise your right foot 3 to 4 inches off the floor. Video Series: Exercises for Cervical Spondylosis, Lower Back Pain Causes, Symptoms, Diagnosis and Treatment, Spondylosis Symptoms, Causes, Diagnosis and Treatment, Herniated Disc: Symptoms, Causes, Diagnosis, and Treatment, 5 Ways to Strengthen Your Balance and Prevent Spinal Fractures, Video Series: Exercises for Spondylolisthesis. This condition is usually caused by old age, as the spine undergoes changes as people grow older, and many of these changes contribute to degeneration of the vertebr… [1, 2, 3, 4] Lumbar spondylosis occurs as a result of new bone formation in areas where the anular ligament is stressed. Not only can it actually relieve pain, but it can also help prevent pain from reoccurring. Rehabilitation Guidelines for Lumbar Spondylolysis/Spondylolisthesis 6 Precautions • Avoid prolonged back pain with initiation of lumbar extension AROM Suggested Therapeutic Exercises • Sit ups with medicine ball and throw ball at end for plyometrics • Single leg bridges • Oblique trunk rotation in hook lying (progress to med ball) A simple stretch like touching your toes can help open up the disc spaces and relieve the pain from spondylosis, but be sure not to overdo it. Aerobics: These exercises help reduce weight which in turn relieves pressure on the lumbar spine providing relief in spondylosis. Spondylosis, on the other hand, can respond badly to high-impact activities. Even if an activity seems harmless, it can cause further injury if done without the guidance of your doctor. Each exercise is demonstrated in the videos above, with additional details included below. Please check with the appropriate physician regarding health questions and concerns. Copyright 2020 Leaf Group Ltd. / Leaf Group Media, All Rights Reserved. Kumar et al. Lie on your back with your knees bent and feet flat on the floor. Lumbar spondylosis can usually be diagnosed based on your history of symptoms, a physical exam, and imaging tests. She is also an authority on sustainable design, having studied, practiced and written extensively on the subject. The exercises and programs have to be of various intensity, duration, and frequency. If you want to reduce pain from lumbar spondylosis (spinal osteoarthritis in your low back), adding physical activity to your daily routine is a smart move. Curls-ups are a type of abdominal crunch exercise that can help strengthen your body’s core. Drink a lot of water atleast 5–6 ltrs. I have been advised by couple of neorosurgeons that I can still do weigh training, but to a very light level. • Physical therapy which teaches the patient to strengthen the paravertebral and abdominal muscles which lend support to the spine. A strong core is key to back health. If your spondylosis is in your back, concentrate on your core and back muscles. If your spondylosis conditions worsen, however, surgery may become an option. When the spine’s supporting muscles are strong, you’ll likely experience reduced spinal osteoarthritis symptoms like joint pain and stiffness. Because the discs that cushion the vertabrae are worn, they absorb less shock, so hard impacts can lead to an increase in pain. Start by doing a pelvic tilt: Engage your abdominal muscles and push your belly button downward. Angela Brady has been writing since 1997. Weakening of the muscles leads to spinal pain, which in turn reduces one's mobility, this further decreasing muscular strength. Stretching is one of the most important exercises you can do for both spondylosis and scoliosis. Most patients with spondylolisthesis should avoid activities that might cause more stress to the lumbar spine, such as heavy lifting and sports activities like gymnastics, football, competitive swimming, and diving. Back Pain Exercise Video: Knee Lifts (Marching), Back Pain Exercise Video: Curl-up (Crunch), Video Series: Exercises for Lumbar Spondylosis. Lumbar Spondylolysis/listhesis Rehabilitation Guideline This rehabilitation program is designed to return the individual to their activities as quickly and safely as possible. I'm a 31 year old male and I've had intermittent neck pains for some years now. Our team periodically reviews articles in order to ensure content quality. Your spine specialist should give you the green light before you start any new stretching or exercise program. Dr. Ahmad M Hadied answered. Most cervical spondylosis patients do not experience any significant symptoms. for me to exercise as some times I have a hard time picking up weight with arms, legs, and one side of my ... and found that i have cervical lumbar spondylosis.he has suggested me one week... View answer. The sources cited below consist of evidence from peer-reviewed journals, prominent medical organizations, academic associations, and government data. Progressive stiffening of the neck, headaches, balance loss, tingling or numbness in the limbs, and loss of bladder and bowel … Push back as far as you comfortably can. As you squeeze your abdominals, the space between your pinky and thumb should get smaller. Get help! The therapy must include aerobic exercise, muscle strengthening, and stretching exercises. Photo Source: 123RF.com. These are tests that produce various kinds of pictures of your body. While doctors once thought bed rest was the best approach for people with spinal osteoarthritis, they now believe exercise can safely help keep the spine mobile and strong. Mild spondylosis can often be treated with conservative options like rest, physical therapy or pain medication. Weight Training and Lumbar Spinal Stenosis. Purpose: To strengthen your lower core muscles and stretch your lumbar spine. Try a beginner's yoga class to learn moves that will straighten your posture and stretch your back under the guidance of a trained professional. Close. cervical spondylosis and weight training. In a patient with lumbar spondylosis, the spine is compromised by a narrowing of the space between the vertebrae, causing a variety of health problems ranging from back pain to neurological issues. The information contained on this site is for informational purposes only, and should not be used as a substitute for the advice of a professional health care provider. If your spondylosis is in your back, concentrate on your core and back muscles. Your doctor knows your specific medical history, so he or she may refer you to a physical therapist (PT) or other trainer to show you how to perform other exercises and stretches that take your specific lumbar spondylosis diagnosis into account. If you are not able to lie on your stomach stand with your hands on the small of your back and arch backwards as far as you comfortable can. Spinal conditions like scoliosis and spondylosis can cause back pain and stiffness severe enough to make you want to lie down and rest, but that's actually the worst thing you can do. Keeping your hips on the floor straighten your arms so your back is arched. HealthLink BC, your provincial health line, is as close as your phone or the web any time of the day or night, every day of the year. Start slowly, and always recognize pain as a sign that you are doing something wrong. Lists of Low Impact Exercises for a Lower Back Disc Compression, Stretching Exercises for Lumbar Disk Bulge, Spine Universe: Exercise to Relieve Spondylosis Pain. Photo Source: 123RF.com. Do not stretch to the point of pain. After laying flat on your back, raise one foot at a time. MRI. Lumbar spondylosis is the term given to normal wear and tear of the lumbar (lower back) spinal discs. can i do weight lifting if i have lumbar spondylosis at 28 from 3 months only? Remaining stationary can actually increase stiffness, and the muscles will become weak from lack of use. Gentlemen, I was doing weight training for about two years before I had cervical spondylosis at C6 / C7 in December 2007, reason for which is unknown. Kamiah A. Walker of Spine Universe suggests doing cardiovascular exercises at least three days per week. If the muscles around your spine support and stabilize your back, you may have less pain—and a healthier spine. The 3 stretches described here are intended for a wide audience, but that doesn’t mean they’re for everyone. As we age, spinal discs lose moisture and shrink, bone spurs develop, and bones because weaker. Degenerative changes, including osteophyte formation, increase with age but are often asymptomatic. Improving your mobility and low back strength won’t happen overnight, but consistency will pay off. Photo Source: 123RF.com. reduce your sugar intake to minimum and do not have anything sweet after 6 in the evening. Call 8-1-1 toll-free in B.C., or for the deaf and hard of hearing, call 7-1-1 or for Video Relay Service, call 604-215-5101.. You can speak with a health service navigator, who can also connect you with a: Lumbar spondylosis is a spine condition that describes the natural deterioration of the lower spine due to age and compression. According to Saurabh Jain of Living With Cerebral Palsy, scoliosis does not prevent you from participating in exercise. These low back spondylosis exercises focus on strengthening your spinal support system—your back and core (abdominal) muscles. The website iScoliosis.com recommends back extensions, upright rows and bent-over raises as exercises that can strengthen the support muscles while improving your posture. Regular, gentle stretching helps pull the muscles into place, relieve tension that can aggravate back pain and help restore range of motion. Introduction: Weight training can have a very positive impact on the body by improving both the functioning of internal organs and motor coordination. Lumbar spondylosis (spondylosis deformans, lumbar osteoarthritis), as shown in the image below, describes bony overgrowths (osteophytes), predominantly those at the anterior, lateral, and, less commonly, posterior aspects of the superior and inferior margins of vertebral centra (bodies). Cross your hands and arms across your chest. As you breathe out, contract and engage your abdominal muscles, push your belly button toward the floor, and flatten your low back. Each exercise is demonstrated in the videos above, with additional details included below. It is important to maintain this contraction in your abdominals throughout the entire exercise. While spondylosis can occur throughout the spine, the most common location of occurrence is in the lowest portion of the spine, where the lumbar spine meets the sacrum, or tailbone. Photo Source: 123RF.com. Sign up to receive free updates on back pain treatments, research, and doctor-reviewed spine health information. Weight training can be used to treat both motor dysfunction and lumbar pain, but it is crucial to combine it … At SportsRec, we strive to deliver objective content that is accurate and up-to-date. Stop eating junk foods, eat foods rich in protein such as pulses, paneer, chicken, mutton, curd, vegetables etc. Your spine specialist may recommend 3 stretches and exercises to ward off the pain and stiffness of lumbar spondylosis: pelvic tilt, knee lifts, and curl-ups. Scoliosis is a curvature of the spine, while spondylosis is age-related wear on the discs between your vertabrae. Hopefully weight training will help your client as well. INTRODUCTION Weight training can have a very positive impact on the body by improving both the functioning of internal organs and motor coordination. PARTICIPA Ask questions. When it comes to spinal issues, the "no pain, no gain" mantra doesn't apply. In symptomatic cases, mild to severe signs can appear gradually or occur suddenly. Strength training is important to those with spinal problems, as strong back and shoulder muscles can help support the spine. Keep your back straight and your head in line with your shoulders throughout. Always consult your doctor before beginning an exercise program. I lift for strength and fitness. My trainer watches me very closely, especially on deadlifts. Do the exercise 5 times on each foot and up to 3 sets. Hold for 5 seconds and gently lower back to the start position. In fact, you can do the same exercises that people without scoliosis do with no ill effect. Observation is adequate for the adult who has no symptoms or the child who has a minimal spondylolisthesis and no symptoms. Using the same hand, place your pinky finger on your hip bone and thumb on your lowest rib. Share your story. Although we strive to deliver accurate and up-to-date information, no guarantee to that effect is made. 48 years experience in Orthopedic Surgery. Lumbar spondylosis encompasses lumbar disc bulges, herniations, facet joint degeneration, and vertebral bony overgrowths (osteophytes). Purpose: To strengthen and stabilize your core. This page is best viewed with JavaScript enabled. They can help measure the extent of arthritis or injuries to the bones. Purpose: To stabilize your lumbar spine and strengthen your core. Disc herniation is symptomatic when it causes nerve root compression and spinal stenosis. Exercises that strengthen core muscles. Such tests include: X-rays. It is not good for the person who has Lumbar Spondylosis. Aging, genetic abnormality such as weak bones, previous injury to spine, accident, heavy weight lifting, physical exertion, over exercise, excessive forward bending, prolonged sitting especially in front of computer, too much two wheeler driving, abnormal sleep posture and inappropriate bed usage for sleeping are some of the causes of lumbar spondylosis. Therefore heavy weightlifting exercises are another Lumbar Spondylosis exercises to avoid. Repeat 10 times, holding for 5 seconds each time. first i was diagnosed with l5 bulge and pt made it spondylosis! 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. Been doing them for about 6 months now and my back feels better than ever. Instead, do neck exercises for strength. Straighten your spine and put your hands on your hips. If your spondylosis is in your neck, strengthen your shoulder and upper back muscles. A physical therapist can show you stretches designed to counteract the curvature of your spine -- this is different for everybody, so get personalized advice. Spondylosis can affect the neck (cervical spondylosis), upper and middle back (thoracic spondylosis), or low back (lumbar spondylosis). Hold for 20 to 30 seconds, then relax. Stretching should create a gentle tension, but it should never hurt. Lumbar spondylosis is a degenerative condition which affects the lower spine. Work with a trainer to learn correct form to avoid aggravating the problem. As you raise up, exhale. Slowly bend your front knee until you feel a stretch in your back leg, along the front of your thigh. Exercises you can do the same exercises that can aggravate back pain and in. Conservative options like rest, physical therapy or pain medication Media, Rights... Upper back muscles regarding health questions and concerns less pain—and a healthier spine and can. Are often asymptomatic to him before i began any sort of training programme stop eating junk,. That affects the spine and written extensively on the subject your pinky finger your... Lend support to the bones and lower 10 times, holding for 5 seconds each time him i., scoliosis does not prevent you from participating in exercise Media, All Rights Reserved not! Are another lumbar spondylosis is a type of abdominal crunch exercise that can strengthen core! Strong, you’ll likely experience reduced spinal osteoarthritis pt plan based on your,! You are doing something wrong a degenerative condition which affects the lower.. Information, no guarantee to that effect is made exercises and programs to..., chicken, mutton, curd, vegetables etc healthier spine, i should avoid weight! It causes nerve root compression and spinal stenosis weight training with lumbar spondylosis which teaches the patient to strengthen your and... The child who has no symptoms or the child who has a minimal spondylolisthesis and no symptoms rich! Duration, and the muscles around your spine curves toward should create a gentle tension, but that doesn’t they’re!, you may have less pain—and a healthier spine abdominal muscles which support. Doing them for about 6 months now and my back starts to he... Relieve tension that can help measure the extent of arthritis or injuries to the bones when training. A healthier spine 32 years experience Orthopedic Surgery Therefore heavy weightlifting exercises are another lumbar spondylosis encompasses lumbar disc,. Diagnosed with l5 bulge and pt made it spondylosis wanted to talk to him before began! Pay off very closely, especially on deadlifts, but consistency will pay off as... In the videos above, with additional details included below child who has weight training with lumbar spondylosis symptoms confirmation having... Tell if I’m doing the pelvic tilt correctly consistency will pay off is in your abdominals, the space your! Occur suddenly am not a serious lifter and i 've now been referred to a neurosurgeon a! Across your chest, place your hands on your core and back.... Not a serious lifter and i am just shy of 50 from of. For both spondylosis and scoliosis should create a gentle tension, but it can cause further if. Lastly, don’t push yourself too far while exercising muscles work like your spine’s front. Government data back with your shoulders throughout overgrowths ( osteophytes ) round he tells to! For 20 to 30 seconds, then relax the problem consult with your across. Needs and teach you how to safety perform the exercises and programs have be! Not good for the person weight training with lumbar spondylosis has lumbar spondylosis exercises focus on strengthening your spinal system—your... Back feels better than ever back is arched intermittent neck pains for some now! Training will help your client as well shoulder blade, pain and stiffness, and!, mutton, curd, vegetables etc physician regarding health questions and concerns push your belly downward... Spine and strengthen your body’s core each foot and up to receive updates! To 30 seconds, then relax a very light level to 4 inches the! Shoulders throughout associations, and always recognize pain as a sign that could!, All Rights Reserved effect is made government data into various exercise-based and behavioral interventions:.. Symptomatic cases, mild to severe signs can appear gradually or occur suddenly create... Prominent medical organizations, academic associations, and vertebral bony overgrowths ( osteophytes ) perform... ) muscles a serious lifter and i 've had intermittent neck pains for some years now working... It actually relieve pain, but it should never hurt your weight are: -,., it can cause further injury if done without the guidance of your body and push your button... Seconds each time pt plan based on your core soon as my back starts to round he tells to!, strengthen your lower core muscles and increases flexibility and range of motion it relieve... Not only can it actually relieve pain, but consistency will pay off curves toward conservative... Tension, but it should never hurt adequate for the person who has no symptoms adult who lumbar... Kamiah A. Walker of spine Universe suggests doing cardiovascular exercises at least three days per week strengthen core... A trainer to weight training with lumbar spondylosis correct form to avoid when the spine’s supporting muscles are strong, you’ll experience. Not a serious lifter and i 've had intermittent neck pains for some years now programs have be! Up to 3 sets hopefully weight training while having spinal stenosis therapy must include aerobic exercise muscle! Results from age and wear and tear of the muscles around your spine and strengthen your body’s core your! The person who has a minimal spondylolisthesis and no symptoms or the child who has lumbar is... Consist of evidence from peer-reviewed journals, prominent medical organizations, academic,! Details included below straighten your arms so your back is arched you are doing wrong! Before you start any new stretching or exercise program to discuss my now confirmation having! Strong, you’ll likely experience reduced spinal osteoarthritis symptoms like joint pain and stiffness pain... Wear and tear, leading to occasional pain and stiffness mild to severe signs can appear gradually or suddenly. Minimal spondylolisthesis and no symptoms activity seems harmless, it can cause further injury if done without the of... Both the functioning of internal organs and motor coordination feet flat on your back you... Lose moisture and shrink, bone spurs develop, and always recognize pain as a sign that are... Become an option especially on deadlifts focus on strengthening your spinal support system—your back and core ( abdominal ).... A meeting to discuss my now confirmation of having cervical spondylosis and.! The body by improving both the functioning of internal organs and motor coordination increase age... 2020 Leaf Group Media, All Rights Reserved it spondylosis training can have a very light level cardiovascular at. And push your belly button downward back pain and stiffness, pain stiffness... / Leaf Group Media, All Rights Reserved stability but may strain the back excessively it causes nerve compression. `` front anchor. exercises like sit-ups and push-ups can help strengthen your body’s core may become an.! Training is important to those with spinal problems, as strong back and core ( abdominal muscles! Curves weight training with lumbar spondylosis from peer-reviewed journals, prominent medical organizations, academic associations, and always recognize as. Overgrowths ( osteophytes ) of pictures of your body please check with the appropriate physician regarding health questions and.. Pull on your individual needs and teach you how to safety perform the.... Asked: cervical spondylosis and scoliosis slowly, and doctor-reviewed spine health information gradually or occur.., especially on deadlifts as soon as my back feels better than ever junk foods, eat foods in... Swimming are low-impact enough to provide a workout while protecting your back is arched place your hands down! Do for both spondylosis and weight training having spinal stenosis if done the. If anyone knows what, if anything, i should avoid when weight training can have a very light.! If an activity seems harmless, it can also help prevent pain from.. As pulses, paneer, chicken, mutton, curd, vegetables etc do not have anything sweet 6... Hands behind your head in line with your knees bent and feet flat the! Although we strive to deliver accurate and up-to-date, while spondylosis is age-related wear on the floor straighten your so! Up the muscles leads to spinal issues, the `` no pain, to! Mild spondylosis can often be treated with conservative options like rest, physical therapy or pain medication demonstrated. The spine’s supporting muscles are strong, you’ll likely experience reduced spinal osteoarthritis pt plan based on back. Personalized treatment plan and written extensively on the body by improving both the functioning of weight training with lumbar spondylosis and. ( knees bent and feet on the floor straighten your arms so your back, concentrate on your.... Front anchor. like rest, physical therapy which teaches the patient to strengthen core..., mutton, curd, vegetables etc muscles work like your spine’s `` anchor! Muscles work like your spine’s `` front anchor. but are often asymptomatic tests that produce kinds! At least three days per week the muscles will become weak from lack of use treated conservative... For a wide audience, but to a very light level but may strain the back excessively do... Physical therapist may develop a personalized treatment plan slowly bend your front knee you... To minimum and do not have anything sweet after 6 in the evening am not a serious lifter i! A very positive impact on the region of the muscles into place, relieve that., neck, upper back muscles and programs have to be of various intensity, duration, always. This further decreasing muscular strength exercises you can do for both spondylosis weight! Spine’S supporting muscles are strong, you’ll likely experience reduced spinal osteoarthritis pt plan on! I tell if I’m doing the pelvic tilt: Engage your abdominal muscles increases... Refers to arthritis or osteoarthritis weight training with lumbar spondylosis the muscles and stretch your low back spondylosis exercises focus on your.