Back Exercises For Degenerative Joint Disease

Degenerative joint disease refers to osteoarthritis, a condition that can affect the neck, lower back, hips, knees and hands. According to April Chang-Miller, M.D., of the MayoClinic.com, osteoarthritis is the most common form of arthritis, causing pain, stiffening and immobility. Exercise is recommended to help maintain flexibility and muscle strength to support your body during daily activities. Speak with your doctor prior to starting a new exercise regimen.

Osteoarthritis Symptoms

The symptoms of spinal osteoarthritis are pain, tenderness and stiffness in the spine. Patients experience a loss of flexibility and feel the bones grating over each other. Eventually bone spurs can develop around the joint, impeding mobility further. There are many causes for osteoarthritis including aging, heredity, obesity and muscle weakness. Your doctor may prescribe acetominophen, non-steroidal anti-inflammatory drugs, painkillers or cortisone shots to treat the symptoms. Surgery may be required to deal with joint instability or bone spurs before an exercise program can begin.

Benefits

The spine requires flexibility and strength in order to properly support the body and protect the nerves. As osteoarthritis progresses, the goal is to slow down disability progression. Exercise helps maintain flexibility. It also empowers patients to have some power over the degenerative condition according to G.C. Gardner, M.D., of the University of Washington Department of Orthopaedics and Sports Medicine.

Aerobic Conditioning

Cardiovascular conditioning is recommended by doctors to maintain overall health. Activities that involve jumping and constant starting and stopping put extra force on weight-bearing joints. Swimming, walking and cycling are aerobic activities that reduce stress on joints. Start slow and build up to exercising two to three days per week. Patients report reduced pain scores with regular aerobic activity according to Gardner.

Flexibility Stretches

Stretching helps improve overall flexibility. More flexibility in the spinal muscles and around the pelvis helps normal spine movement and reduces risk of other injuries. Stretching the hamstrings and quadriceps helps release tension in the hips and lower spine. Standing and doing a backwards bend arching your back is another lower back stretch. To stretch the upper back and release tension in the upper neck, do shoulder rolls, neck rotations and chin tucks. Hold stretches for five to 10 seconds, breathing in and never stretching past the point of comfort.

Strengthening Exercises

The goal of strength exercises in treating osteoarthritis is to build a stronger core, which will stabilize the spine according to The Spinal Columns. A strong core makes daily lifting and moving easier, reducing risk of injury.

Curl ups are done laying on the floor with your knees bent to release the pressure on the small of your back. Raise your shoulders slightly off the ground. After finishing a set of 10, move into trunk raises from the same position by bringing your left shoulder to your right hip and then your right shoulder to your left hip.