Arthritic Lower Back Exercises

Arthritis in the lower back can be debilitating. It can lead to degenerative disc disease and problems such as lumbago and sciatica. In some cases, the onset of arthritis results from a household fall, sports injury or auto accident. However, it can also be the result of the aging process.

Arm Curls on Exercise Ball

This is one of the top exercises you can do to build core strength. Sit on an exercise ball and find your balance point. Take two light weights in your hands (no more than 3 pounds). Tense your core muscles. Curl the weights up to your shoulders and return them to the starting position. Do this 10 times with each arm, take a 30-second break and repeat the set.

Lumbar Bridge

Lie on the floor and put your arms at your sides. Bend your knees at a 45-degree angle. Press up with your arms and buttocks. Your lower back should be about 10 to 12 inches off the ground. Do this 10 times, take a 30-second break and then repeat the set.

Gluteal Stretch

Lie on your back and put your hands on the floor. Put your feet flat on the floor and bend your knees. Grasp you upper right leg behind the knee and pull it toward your right shoulder. Hold the position for 5 seconds. Return to the original position. Perform the same stretch on your left leg. Do this 10 times with each leg, take a 30-second break and repeat the set.

Wall Push-ups

Stand 18 to 24 inches from a wall, facing it. Place your hands on the wall at shoulder height. Arch your back so you are standing tall and not slouching. Bend your elbows until your chin is 2 to 3 inches from the wall. Straighten your elbows until you are back in the original position. Do 15 wall push-ups, take a 30-second break and then repeat the set.

Leg and Arm Stretch

Lie on your stomach on the floor. Stretch your arms out past the top of your head. Raise your right arm and your left leg at the same time. Hold the position for 3 seconds. Relax and return to your original position. Now raise your left arm and your right leg at the same time. Hold this position for 3 seconds. Alternate the left side and the right side and do 15 of theses stretches. Take a 30-second break and then repeat the set.