Spinal arthritis occurs when there are structural changes to the joints of your spine, according to Oregon Health and Science University. Spinal arthritis usually develops gradually over many years, but using incorrect lifting techniques, falls or other sudden injuries may also be a cause. There is no cure for spinal arthritis, but its symptoms can be treated with physical therapy, which usually includes stretching and other exercises.
Considerations
Always follow your doctor or physical therapist's instructions when performing exercises for your spinal arthritis. Dr. Vert Mooney states that exercise is considered the most effective nondrug treatment for improving pain and movement for people with arthritis, as long as the exercises are performed correctly. Your doctor or physical therapist can help you develop an exercise and stretching program that meets your specific needs.
Pelvic Tilt
Health Services at the University of Wisconsin at Madison recommends the pelvic tilt stretch to help with back pain that can be caused by arthritis. This stretch is done by lying on your back with both knees bent and your feet flat on the floor. Press the small of your back into the floor without using your legs and hold for five seconds. Repeat 10 times, or as directed by your care provider.
Prone Press Up
Another stretching exercise you can do to help your back is the prone press up. Begin by lying on your stomach with your hands on the floor near your shoulders. Keep your hips on the floor and slowly push your upper body off the floor. You should keep your arms straight and hold for five seconds. As with the pelvic tilt stretch, repeat this stretch 10 times or as directed by your care provider.
Knee to Chest
The knee-to-chest stretch is another way to help alleviate back pain and increase flexibility. Start by lying on your back with your legs straight. Bring one knee toward your chest and while holding the back of your thigh, pull the knee toward your chest. This will stretch your buttocks muscles, which are important for improving posture. Hold the position for at least 15 seconds and return to the starting position. Alternate legs and repeat three times on each side.
Recommendations
In addition to stretching exercises, low impact aerobic exercises may also be beneficial in relieving pain associated with spinal arthritis. These types of activities can keep your heart and lungs fit and also help control your weight, which can also help relieve pain. Recommended low-impact aerobic exercises for spinal arthritis include walking, stationary cycling and water exercises. Follow your health-care provider's instructions when developing an exercise treatment plan for your spinal arthritis.
