Exercise is the best thing for those suffering from lower-back arthritis. A 2009 study presented at the American College of Sports Medicine conference in Seattle that was conducted by researchers from the University of Alberta showed that working out with weights reduced pain and increased mobility and brought about a better quality of life. The study demonstrated that those who worked out with weights four days a week felt better than those who worked out three days a week and those who worked out three days a week did better than those who worked out twice a week.
Leg Press and Leg Curls
These are two of the most effective weight-lifting exercises for those with lower-back arthritis. This is not about trying to lift heavy weights or setting records. Instead, it is about lifting light weights with good form and slowly increasing reps. This brings increased flexibility, which brings greater movement and an increase in the quality of life.
Arm Curls on Exercise Ball
The exercise ball is a piece of equipment that can help anyone suffering from lower-back pain, including arthritis. Sit on the exercise ball and find your balance point. Take 5-lb. weights in each arm and allow them to dangle at your sides. Slowly curl the weights up to shoulder level. Return them to the starting position. Do 10 reps with each arm. Take a one-minute break after you have finished the exercise and then repeat the set.
One-Legged Bridge
Lie down on your back on top of a mat. Put your arms at your side and bend one knee at a 45-degree angle and straighten out the other leg. Slowly go into a bridge on the bent knee. Contract your buttocks muscle as you start to bridge. As you lift your hips, point them toward the ceiling. Hold the position for two seconds and don't allow your back to sag. Return to the starting position and do this 10 times. Then, switch legs and repeat the drill.
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