Osteoarthritis occurs in your joints when a smooth, fibrous connective tissue called articular cartilage starts to deteriorate. This cartilage prevents two bones from coming into contact with one another. If the bones are not protected by the cartilage this can cause a deep, sharp aching pain that may make crunching or grinding noises. You can relieve the pain caused by osteoarthritis through rehabilitation exercises. Consult your healthcare specialist before starting any exercises or exercise programs.
Basic Twist
The basic twist can provide relief in your lower back by lengthening your muscles associated with back pain. Start by lying on your back with your arms stretched out to your sides. Bend your knees at a 45-degree angle and bring them close to your chest. Inhale, engage your core, and exhale as you lower your knees to your side as far to the ground as possible. Inhale as you slowly bring your knees to starting position, and exhale and your lower them to the other side. Repeat 5 times each side.
Bridge
The bridge is a stability exercise that targets your lower back muscles and engages your core muscles. Lie flat on your back, bending your knees at 90-degree angles. Keep your feet flat on the floor and engage your core muscles to stiffen your spine. Tighten your glutes and keep your shoulders in-line with your knees. Lift your shoulder blades off the ground and balance on your scapulae. Hold this position for five seconds, and slowly lower your buttocks to the floor. Repeat five to 15 times.
Standing Dorsi-Flexion
The standing dorsi-flexion is a calf stretch that helps stabilize your shins. Stand facing a wall, arms length away with your feet hip-width apart. Extend your arms and put your palms on the wall. Brace your abdominal muscles and avoid arching your back. Step back with your right leg in a split-stance position with foot feet flat on the floor. Slowly move your body toward the wall, keeping your pelvis and spine aligned. Flex your opposite knee while keeping the stretching leg straight, pushing the heel into the floor. Hold the stretch or 15 to 30 seconds for a total of two to four reps. Move deeper into each stretch, focusing on straight body alignment and relieving pain.
90 Lat Stretch
The 90 lat stretch stretches your entire latissimus dorsi and your lower back. Stand with your feet hip-width apart with your arms at your sides. Brace your abdominal muscles, stiffen your spine, and hold your chest out with your head slightly tilted up. Slightly bending your knee, keep your legs straight and directly under your hips. Draw your torso to a 90-degree angle, keeping your chin tucked in toward your chest. Hold the stretch for 15 to 30 seconds for a total of two to four reps; avoid hyperextending throughout. To move deeper into the stretch, turn your palms up while leaning back into your hips.
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