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5 Back Exercises for Arthritis

Living with arthritis can be difficult, and enduring arthritis-associated back pain is especially challenging. The lower back is the most common site of arthritis-associated back pain, and the associated condition is called lumbar arthritis.

Lumbar arthritis can often restrict a sufferer’s ability to do routine tasks, especially those activities that require bending and stretching. However, certain exercises can help alleviate pain, improve function, and increase mobility (Living With Arthritis).

In this article, we outline five effective exercises for lower back arthritis. We then discuss the best types of exercise for lower back arthritis, the types of exercise to avoid, and when to start exercising.

In addition to providing tips for exercising with arthritis, we also discuss the role of chiropractic care in managing this condition.

5 Exercises For Lower Back Arthritis

Some of our patients have previously asked “What are the best exercises for lower back arthritis?” However, our answer depends on the symptoms they present (e.g., pain level, arthritis severity) and their overall fitness level.

As a general rule, the best exercises for lower back arthritis are low-impact activities that do not put excessive strain on the joints.

We recommend trying the following exercises for arthritis-associated lower back pain. 

Side Stretches

Side stretches help improve flexibility and reduce stiffness in the lower back.

  • Stand with your feet shoulder-width apart.
  • Raise your right arm over your head and gently bend to the left, feeling a stretch along your right side.
  • Hold for 15–30 seconds, then return to the starting position.
  • Repeat on the other side.

Trunk Rotation

Trunk rotations help increase flexibility and mobility in the lower back.

  • Sit on a chair with your feet flat on the ground.
  • Place your hands on your knees and slowly rotate your upper body to the right.
  • Hold for 15–30 seconds, then return to the centre.
  • Repeat on the left side.

Cat-Cow Pose

This gentle yoga pose helps stretch and strengthen the back muscles.

  • Start on your hands and knees in a tabletop position.
  • Inhale and arch your back (Cow Pose), lifting your head and tailbone.
  • Exhale and round your back (Cat Pose), tucking your chin to your chest.
  • Repeat the sequence 10–15 times.

Pelvic Tilt

Pelvic tilts strengthen the lower back and abdominal muscles.

  • Lie on your back with your knees bent and feet flat on the floor.
  • Tighten your abdominal muscles and press your lower back into the floor.
  • Hold for 5 seconds, then relax.
  • Repeat 10–15 times.

Knee Rolls

Knee rolls help improve flexibility and reduce tension in the lower back.

  • Lie on your back with your knees bent and feet flat on the floor.
  • Keep your shoulders on the floor and gently lower your knees to one side.
  • Hold for 15–30 seconds, then return to the centre.
  • Repeat on the other side.

A more comprehensive list of exercises recommended for arthritis can be found here (11 Exercises For Arthritis).

What Is The Best Type Of Exercise For Lower Back Arthritis?

We find that lower back arthritis patients often find relief with exercises that stretch and strengthen the muscles around the joints.

These exercises help improve flexibility, strengthen the muscles around the spine, ease inflammation, and enhance overall mobility (Exercise To Treat Arthritis). They may also help to reduce pain and increase back stability.

In addition, strengthening the core muscles in your abdomen and back can also help. Strong core muscles can help ease pressure on your spine, helping to alleviate arthritis pain and minimise joint damage.

Some of the best types of exercises include:

  • Stretching Exercises: Stretching exercises help to maintain flexibility and reduce stiffness in the joints.
  • Strengthening Exercises: Strengthening exercises that develop the core can help support the spine and reduce pain.
  • Aerobic Exercises: Low-impact activities like walking, swimming, and cycling can improve cardiovascular health without stressing the joints.
  • Range-Of-Motion Exercises: In general, range-of-motion exercises can help improve joint flexibility and reduce stiffness.

While muscle soreness is normal when exercising, you should stop a particular exercise if you experience sharp or severe pain. A great source for answering your questions about exercise and arthritis can be found here (Exercising With Arthritis).

Tips For Exercising With Arthritis

A great guide to exercising with arthritis can be found here (Exercise To Treat Arthritis). We recommend you follow these five simple rules:

  • Be Consistent: Regular exercise is key to managing arthritis symptoms effectively.
  • Modify Movements: Adjust exercises to suit your comfort level and avoid pain.
  • Use Heat and Cold Therapy: Applying heat before exercise and cold after can help manage pain and inflammation.
  • Stay Hydrated: Drink plenty of water to keep your joints lubricated and muscles functioning properly.
  • Wear Supportive Footwear: Proper shoes can provide stability and reduce stress on your joints.

What Types Of Exercise Should People Avoid?

While exercise is often beneficial for managing arthritis, certain types of exercise should be avoided to prevent exacerbating the condition.

  • High-Impact Exercises: Activities such as running, jumping, and high-impact aerobics can put excessive strain on the joints.
  • Lifting Heavy Weights: Lifting heavy weights can increase pressure on the spine and joints, leading to further discomfort.
  • Twisting Movements: Exercises that involve a lot of twisting or bending, like certain yoga poses or intense dance moves, can strain the back.
  • Contact Sports: Sports like football or rugby, which involve heavy physical contact, can worsen symptoms of arthritis.

When Is It Safe To Start Exercises?

A good exercise regimen is essential for managing arthritis, but it is crucial that the exercises are performed safely.

  • Consult Your Healthcare Provider: Before beginning any exercise program, especially if you have arthritis, consult your healthcare provider. Chiropractors generally have a lot of experience personalising exercise programs for a range of conditions.
  • Start Slowly: Begin with low-intensity exercises and gradually increase the intensity and duration as your body adapts.
  • Warm-Up: Always start with a gentle warm-up to prepare your muscles and joints for exercise.
  • Listen to Your Body: Pay attention to how your body responds to exercise. If you experience pain, stop and consult your doctor.

Exercise Recommendations For Specific Conditions

In general, arthritis affects the normal functioning of the joints, muscles, and bones. How this happens depends on your specific condition. There are several different types of arthritis (e.g., osteoarthritis, rheumatoid arthritis, psoriatic arthritis), and each has its own symptoms.

Exercise recommendations also vary according to the specific condition.

Osteoarthritis

The most common form of arthritis is osteoarthritis. This is a progressive disease that causes a steady breakdown of cartilage. As the condition becomes worse, joint bones can rub together, causing stiffness, pain, and loss of joint movement.

In the lower back, this loss of cartilage affects the joints where the vertebrae join. Continuous rubbing of these bones can cause irritation, damage, and bony growths called spurs. When the damaged bones press on a nerve, they can cause pain.

Low impact aerobic exercises, core strengthening exercises, swimming, and balance training are especially suitable for people with this condition (Exercise For Osteoarthritis).

Rheumatoid Arthritis

Many rheumatoid arthritis patients suffer fatigue, and this can be a barrier to maintaining a regular exercise program. While regular exercise can ease the symptoms of rheumatoid arthritis, the exercises should be adjusted according to symptoms.

We recommend low-impact exercises during a flare up, and strengthening exercises when the disease is under control.

Psoriatic Arthritis

Psoriatic arthritis affects the joints as well as the skin (psoriasis). In about 20% of cases, Psoriatic arthritis also affects the spine. In severe cases, bony overgrowth can cause fusion of the vertebrae, resulting in stiffness.

We recommend both therapeutic exercises and recreational exercises for managing psoriatic arthritis. Recreational exercises help to maintain muscle strength and range of movement in your joints. Good recreational exercises for psoriatic arthritis include swimming, walking, and yoga.

Additionally, therapeutic exercises can help alleviate pain. For pain in your neck or back, try gentle stretches and movements (Exercises To Manage Psoriatic Arthritis Pain).

The Role Of Chiropractic Care In Managing Lower Back Arthritis

Chiropractic care can be an essential component in managing lower back arthritis. Chiropractors use a range of techniques to relieve pain, improve joint function, and enhance mobility, including spinal adjustments, soft tissue therapies, and personalised exercise programs. 

Chiropractic care can also provide valuable advice on posture, ergonomics, and lifestyle modifications to help manage arthritis symptoms effectively.

Conclusion: 5 Back Exercises For Arthritis

Managing lower back arthritis involves a combination of the right exercises, lifestyle adjustments, and professional care. Remember to consult your healthcare provider before starting any new exercise program and consider the role of chiropractic care in your overall treatment plan.

By incorporating these exercises for lower back arthritis into your routine, you can help alleviate pain, improve function, and increase mobility.

By staying active and making informed choices, you can effectively manage your arthritis and enhance your quality of life. The key is consistency and a holistic approach to your health and well-being.

James Barber

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