6 Best Exercises for Arthritis in Your Back
Integrating exercises for arthritis in your back can make a big difference to the pain, discomfort, and reduced mobility you may be experiencing as a result of your condition.
Even the simplest arthritis exercises can make a difference in how you feel. It’s important to consult a physical therapist or your doctor to see which exercises would be most appropriate for you and to monitor your progress over time.
Best Exercises for the Physical Symptoms of Back Arthritis
These exercises are simple enough to do at home with very basic or no equipment. Though these exercises can be useful for relieving pain, perform them carefully and gently and ask for help if you need it.
1. Side Stretches
Developing and strengthening your back muscles protects your spine. Even light strength training exercises can make a huge difference when practiced regularly.
Side stretches can be performed either with or without weights. If you are new to this type of exercise and wish to use weights, start with very light weights to avoid putting too much strain on your joints.
Start with your feet flat on the floor and shoulder-width apart.
Hold a weight in one hand (optional). Reach from your waist down the side of your body and leg. Go down as far as you can without causing yourself any pain.
Slowly return to the starting position.
Do this 10 times on each side.
2. "W" Stretches
You don't need any equipment for this arthritis-friendly exercise.
Put your arms by your sides with the elbows in and your palms facing out. Your arms should form a "W" shape toward your waist.
Move your elbows back to squeeze your shoulder blades together.
Hold for 3-5 seconds.
Release and repeat several times.
Do this exercise with your back straight to maintain a healthy posture.
3. Pelvic Tilt
Lie down on your back for this exercise. You may be more comfortable with a yoga mat.
Lie down carefully with your knees bent.
Tighten your abdominal muscles and flatten your lower back against the floor.
Hold this position for five seconds and return to your normal lying position.
Repeat five times.
4. Back Stretches
Ask for help if you need it to get down and up safely.
Get down on the floor on your hands and knees.
Relax your head and let it hang down. Push your back up towards the ceiling, making a round curve with your spine. You should feel a stretch all the way along your back. Hold the stretch for 15-30 seconds, or more if you feel comfortable.
Lower your back. It should be flat while you're on your hands and knees.
Push your stomach down toward the floor and lift your buttocks up to create an arch. Hold the position for 15-30 seconds.
Repeat 2-4 times.
Whole-Body Exercises to Relieve Arthritis Pain
The exercises we’ve listed so far are a great place to start. We also have lists of exercises for hip arthritis and exercises for knee arthritis if arthritis is affecting other areas of your body. However, your exercise routine doesn't need to finish once you get up off the mat or chair. Some other simple activities can help to reduce the impact of arthritis and keep you active. These exercise suggestions are great for staying socially active, too!
5. Walking
An activity as simple as walking can help you relieve aches and pains caused by arthritis. Walking is low-impact, improves your cardiovascular health, is good for mental health, and works on your muscle strength. Walking is beneficial even if you require mobility aids, as it will get you out and about and work your muscles.
With so many beautiful trails, Denver in Colorado is a great place to get out, enjoy the stunning scenery, and relieve achy joints. If a trail is too much (or too far away), a walk around the block is great, too!
To get the most out of walking:
Wear comfortable or orthopedic shoes.
Try to walk as lightly as possible to reduce the impact on your back and joints.
Walking on softer surfaces will cause less impact.
Always walk with good posture.
6. Tai Chi
Tai chi combines gentle movements and stretches and can be a great exercise to alleviate arthritis pain. Many of the movements in tai chi start from the waist and gently and consciously stretch the spine.
Tai chi is a low-impact exercise that puts very little strain on the joints. It can also help with strength and balance. Tai chi provides a good alternative to yoga which can put more stress on the joints. If you enjoy yoga, mobility yoga could be a great option.
Tip: If you sign up for tai chi classes, tell your teacher if you have severe arthritis so they can adapt the exercise program to better fit your needs.
Other Tips
In addition to developing a daily exercise routine and incorporating at least one kind of whole-body exercise, the following changes may help to relieve pain and keep you mobile:
Work on Your Posture
You may want to rest more when you have achy or stiff joints. While this is normal, it's important to look after your posture even when resting.
When you sit or stand, try to maintain good posture with a straight spine. Try not to slouch when sitting on the couch. Good posture helps to align your spine, alleviates joint pain, and protects the joints.
Tip: To get into the right posture, roll your shoulder blades up, back, and down several times and then relax. Contract your stomach muscles to straighten your spine and protect your lower back.
Work Your Core Muscles
Core-building exercises strengthen your back and lower abdominal muscles. Because stronger core muscles can take excess pressure off your spine, core-building exercises could reduce back arthritis pain. A strong core can also help to prevent additional joint damage.
Reduce Excess Weight
An arthritis diagnosis can demotivate people to stay active, leading to them gaining weight. However, excess weight puts more pressure on your joints. Staying active, strengthening your muscles, and ultimately losing a few pounds can protect your back and relieve excess pressure that can make an achy back worse.
Far from being an excuse to give up exercise, arthritis should be your sign to start increasing your physical activity. Start integrating aerobic exercise slowly into your daily routine, stay active in any way possible, and target your back muscles and joints with strengthening exercises.
It's Never Too Late to Start an Exercise Program
Starting a simple exercise routine is a great idea for anyone, even for those who previously haven't prioritized physical activities. Following a simple routine that requires very little time, space, and equipment will make a big difference after an arthritis diagnosis.
Exercising will help you feel better both physically and mentally and help you maintain a healthy weight. Ask your doctor or physical therapist about exercises that can help you maintain your active range of motion and relieve a painful back and painful joints.