Lumbar Spondylosis: Treatment, Diet and Home Remedies

Food and Nutrition

Foods to be taken
  • Eat plenty of vegetable salads, fresh fruits, whole grain cereals, beans, brown rice, yoghurt, skimmed milk, baked potato, banana, apple, dates, fig, garlic, sesame seeds, and fenugreek. Low-fat, high-fibre and low-protein diet would be the best. Vitamin B complex and Vitamin C are recommended. 
  • Raw vegetables like tomato, carrot, cabbage, cucumber, radish, lettuce, cauliflower, spinach and fresh fruits eaten help in relieving pain. 
  • Vegetables that taste bitter, such as neem leaves and flowers, bitter gourd and drum sticks are known to provide relief from spondylosis.
  • Drink a lot of water about 8 to 10 glasses a day.
Foods to be avoided
  • Avoid, or reduce sugar, white flour, fried, refined or processed food, additives such as colouring, flavouring, preservatives and vinegar, alcohol, salt, coffee, cola, chocolate, cakes, biscuits, ice cream, canned fruit or juice, citrus fruits, butter milk etc. 

Yoga and Exercise

The following exercises should be within the limits of pain.  Repeat the exercise 4 times a day.

Lumbar Spine Rotations: Lie on your back with both knees bent and your feet flat.  Keeping your knees together roll them to the left as far as is comfortable and then back as far as you can to the right. Return to the start position in one smooth movement.

Pelvic Tilts: Lie on you back with your knees bent and your feet flat.  Pull your stomach tight and flatten your back into the floor.  This will lift your buttock slightly.  Gently release your stomach and return to the start position.

Bridging: Lie on your back with your knees bent and feet flat on the bed. Slowly lift your hips off the bed as high as you can comfortably manage.  Hold for 5 seconds and gently return lower back to the start position.  Make sure the head and neck are kept straight to avoid strain on the neck joints.

Lumbar Spine Extension: Lie on your stomach with your hands palm down next to your shoulders.  Keeping your hips on the floor straighten your arms so your back is arched.  Push back as far as you comfortably can. Hold for 5 seconds and gently lower back to the start position.

A few yoga poses and sequences can help lumbar spondylosis. 
  • Sun salutations, also known as Surya Namaskar A and B, are good for back strengthening and flexibility. 
  • The cobra pose, or Bhjangasana, stretches the lower back. 
  • The locust pose, or Shalabhasana, strengthens the lower back

Music and Meditation

Meditation eases tension in the body muscles, quietens the mind and allows mind and the body to heal. Sit quietly and concentrate on your breathing this will help relieving stress.

Home Remedies

  • A hot bath or a hot water shower on the aching area can relax pain. You can also use a hot water bottle or an electric heat pad or infra-red lamps on the area of pain for 10-15 minutes.
  • Apply either ice or a heating pad at the affected area for reducing the pain. Alternate cold and hot therapy is more effective than using either one.
  • Massage the affected area this removes muscular tension and relieves pain.
  • Sleep on a hard bed with a firm but comfortable mattress. The correct pillow is important. The spine should be straight from the head to the pelvic region (no bend).
  • On the stomach’ sleeping position is not recommended, since it tends to extend and strain the back.
  • Sit upright and use some support, if necessary, such as a cushion in the low back.
  • Rest the body

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