Arthritis is a condition affecting your joints characterized by pain, stiffness and inflammation. Causes of arthritis include cartilage degeneration due to structural problems, aging or injury. A common affected area is your lower back due to increased pressure and decreased cushioning and shock absorption between your vertebral bones. Treatment for arthritis includes range-of-motion exercises designed to stretch muscles that are too tight and strengthen supporting muscles that are too weak. It is advisable to see a physician before starting an exercise program.
Lower Back Rotational Stretch
This exercise targets your obliques, side abdominal muscles and lower-back muscles for improved range of motion of your lower back. Lie on your back with your knees bent and your feet flat on the floor. Extend your arms out at shoulder height, with your palms flat on the floor. Begin the exercise by rolling your legs over to one side while keeping your knees bent and together and your shoulders on the floor. Hold for up to 10 seconds, and then slowly roll back to the starting position and over to the other side. Hold for up to 10 seconds. Complete up to three repetitions to each side two times daily.
Single Knee to Chest
This exercise stretches your lower back muscles that support your spine. Lie on your back with your knees bent and your feet flat on the floor. Begin the exercise by placing your hands behind one knee and pulling your knee toward your chest. Contract your abdomen and hold for up to 20 seconds, and then slowly return to the starting position. Complete up to five repetitions on each leg.
Cat Camel
This exercise increases lower-back flexibility and strengthens your abdomen. Kneel with your hands and knees on the floor, placing your knees under your hips and your hands under your shoulders. Begin the exercise by contracting your abdomen and rounding your spine up toward the ceiling. Lower your head, bringing your chin toward your chest. Hold for up to 15 seconds, then slowly return to the starting position. Continue the exercise by slowly arching your back, lifting your head and looking forward. Hold for up to 15 seconds, then return to the starting position.
Back Stretch
This exercise strengthens your lower-back muscles. Lie on your stomach, face down, with your arms bent and your palms flat on the floor by your shoulders. Extend your legs on the floor with your feet relaxed. Begin the exercise by pushing down on your hands and lifting your upper body up until your arms are fully extended. Relax your neck and keep your head facing forward. Hold for five seconds, then slowly lower back to the starting position. Complete up to 10 repetitions.
References
- PubMed Health: Arthritis
- National Institute of Arthritis and Musculoskeletal and Skin Diseases; Back Pain; 2010
- MayoClinic.com; Adult Health: Back Exercises in 15 Minutes a Day; Mayo Clinic staff; 2011
- American Academy of Orthopaedic Surgeons: Low Back Pain Exercise Guide — Intermediate Exercise Program
- American Council on Exercise: Cat-Camel
- Cleveland Clinic: Diseases and Conditions — Low Back Pain Exercises
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