Arthritis is an illness that results in the inflammation of the joints and is associated with pain, stiffness and a loss of mobility. While there are drugs that can help relieve the pain and inflammation, one of the most effective tools for regaining your agility and mobility is doing exercises. The Arthritis Foundation and Spine-Health.com urge those suffering from lower back arthritis to exercise on a regular basis.
Aquatic Therapy
Swimming can help you gain mobility and agility in your back. Doing the freestyle stroke, sidestroke or backstroke can help relieve stress. Even if you don't feel prepared to swim, you can walk or run laps in the pool. The resistance provided by the water will help strengthen your back and the muscles that support it. When your muscles get stronger, it will help alleviate the pain suffered as a result of the inflammation in your joints.
Stretching
Stretching helps reduce pain in your lower back and will not put stress on your back. Yoga exercises are based on stretching, and a 30-minute session done in the morning will help prepare you for a full day of activity. Take a towel in your hands and hold it over your head. Pull your right hand down so it is at hip level and your left hand is over your head. Then pull in the opposite direction so that your left hand is at hip level and your right hand is over your head. Return to the starting position and do this stretch 10 times.
Weight Lifting on Exercise Ball
To get stronger and build flexibility, do arm curls while sitting on an exercise ball. Sit on the ball and find your balance point. Then take hold of two light dumbbells -- no more than 5 lbs. each -- and hold them with your arms extended down towards the floor. Bring the weights up to shoulder height and then return to the starting position. Do this 10 times, take a one-minute break and repeat the set.
Leg Presses and Leg Curls
Leg presses and leg curls using light weights can help reduce lower back pain. Perform these exercises four times a week for the best results. Heavy weights should be avoided, because they will not help and could cause long-term damage.
