5 Simple Exercises to Alleviate Arthritic Back Pain

Arthritis often causes long-term pain and discomfort. The back is the most common part of the body to feel achy, stiff, and tender due to arthritis. Osteoarthritis, in particular, tends to progress over the years. Together with the gradual loss of cartilage characteristic of this condition, patients tend to experience more pain. Bone tissues rubbing against each other create inflammation in the joints, which results in more and more pain and loss of mobility in the area. 

 

Even though exercise may be the last thing you want to do when your joints are tender and achy, it may be the one thing capable of easing the pain. According to Harvard Health, “Exercise as an integral part of prevention and treatment of osteoarthritis, especially in people ages 65 and over. After reviewing the evidence, the group also concluded that moderate-intensity exercise does not — as some have feared — increase the risk for osteoarthritis.”

What exercises are beneficial for those suffering from arthritis back pain?

There is a variety of exercises that target back pain caused by arthritis. The focus of these exercises is to support, stabilize, and strengthen the ligaments and muscles surrounding the joints. For this, a range of strength, flexibility, and endurance exercises are used. Exercises are usually safe to do daily, if not stated otherwise by your physical therapist or doctor. Below, we list 5 helpful and simple exercises that work towards relieving arthritic back pain.

Exercise #1. Relieve lower back pain with knee-to-chest stretches.

 

Knee-to-chest stretches are great if you feel stiffness, tightness, and pain in the lower back, hips, or glutes. According to the arthritis foundation, these stretches will increase flexibility and mobility in those areas. There are two variations of these exercises: one where you bring both knees to the chest and another one where one leg remains on the floor.

We choose the latter because it’s easier to do for beginners, but both versions are equally beneficial. You will do this exercise lying down, so you will need a soft carpet, blanket, or yoga mat to cushion your back. You can place an additional blanket under your lower back to prevent any discomfort. Follow these steps:

1. Lie on your back. Keep your knees softly bent, toes slightly pointed. 

 

2. Guide the left knee with your hands and pull the knee towards the chest. Note: the knee doesn’t have to touch your chest. You should only feel a pleasant stretch in your lower back, hips, and glutes, but no pain. 

 

3. Hold the position for 10-15 seconds and then guide the left leg back into the initial position. 

 

4. Repeat on the other side.

Exercise #2. Strengthen the core and back with leg lifts.

Leg lifts can activate and strengthen your entire back, abdominal wall, hips, and improve mobility in these areas. Strengthening these areas is essential to stabilize the spine. As in the previous exercise, we offer two levels of complexity. You can raise only the leg, which is easier, or lift the opposite arm simultaneously as well. You can cushion your knees with a blanket or towel to prevent pain. Follow these steps:

1. Start on all fours with your back straight. 

 

2. Straighten and lift the left leg. Keep the knee bent and point your toes to improve stability. Activate the muscles of the core because arching your back in this position is harmful. 

Note: there’s no need to raise the leg all the way up, even a slight lift will engage your back and ab muscles. 

 

3. Hold this position for 4-5 seconds and then return to all fours. 

 

4. Repeat with your right leg. Do this exercise 5-10 times on each side.

 

 

Exercise #3. Standing side bends can strengthen your back muscles without strain.

It doesn’t get simpler and safer than standing side bends. Over time, this exercise will strengthen the muscles of the back and give your spine more support while also keeping the potential of straining your muscles at a minimum. You can do this exercise with or without a light weight. Follow these steps: 

 

1. Start in a standing position, hands on the waist. 

 

2. Reach with your left hand down from your waist along the left side of the body. You can either keep the right arm on the waist or reach it overhead, as the women in the picture. 

 

3. Stretch to the side as far as you can without experiencing pain. 

 

4. Return to the initial position. Do this exercise 10 times on each side.

Exercise #4. Bridge pose to relieve stiffness in the back.

 

Bridge pose is another reclined stretch, but it also has the added benefit of strengthening the hips and lower back. Avoid this stretch if you have a neck injury. Follow these steps: 

 

1. Lie on your back, keeping the knees bent, feet on the floor, and arms at your sides. 

 

2. Activate your hip muscles and glutes (the buttocks), and raise them slowly up. Do not go all the way up if you feel any pain in the back. Some people may actually not lift their buttocks off the mat fully at first, while others may be able to move all the way up until their upper body and hips make a straight line. 

 

3. Wherever you are, hold the position for 5-10 seconds, and then return to the initial position. You can do this exercise 10-15 times. 

 

 

Exercise #5. Stretch the upper back with the “W” stretch.

The “W” stretch is called that way because your arms resemble the letter “W” when you’re doing this stretch. It’s an easy and rewarding exercise for the upper and middle back that releases any tension and stiffness in these areas. You can even practice a version of stretch near a wall, which is shown in the video above. To complete this exercise without a wall, follow these steps: 

 

1. In a standing position, arms neutral along the body, move your palms so that the big fingers are facing out. 

 

2. Bend your elbows and raise your hands until your arms resemble a “W” shape. 

 

3. Now move the elbows back. You should feel that your shoulder blades become closer and closer together. 

 

4. Hold this position for 3 seconds. Repeat 3-5 times.

Other ways to reduce back arthritis symptoms

 

 

Truth be told, you don’t need to do these specific exercises to experience less pain. They are, of course, beneficial, and you can do them on days when you don’t get enough movement, but experts and studies alike point out that many everyday activities are beneficial for back pain caused by arthritis. 

 

Walking and cycling are both low-impact exercises that can help painful joints and boost your heart health. Swimming and exercising in the pool are also known to be beneficial for people with osteoarthritis. Moving in water reduces the load on the joints while also strengthening your muscles since water causes resistance when you’re moving. 

 

You can even make your daily chores - laundry, vacuuming, grocery shopping - into an exercise, just make sure to protect your back and bend with your legs and not with your back when you have to bend down. We hope you found this information helpful!

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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These Poses Will Boost Your Spinal Strength & Flexibility

"You're only as young as your spine is flexible."

I often remind myself of this well-known saying whenever I roll out my yoga mat. Each time I practice, I ensure that I dedicate a portion of my session to some much-needed backbends, whereby I focus on building spinal strength, and flexibility. Yoga aims to promote the correct curvature of the spine through building the strength of the muscles surrounding the spine. To do so, your muscles have to contract with more force than they are used to in your daily activities. Here are five yoga poses that you can add to your daily exercise regime for a strong back. 

 

1. Low Cobra Pose

Benefits: This pose aims to tone, strengthen and massage the deep, superficial muscles of the back. 

 

Here's How:  

1. Lie on your stomach, forehead to the floor with your legs and feet together. 

2. Keep your hands by your chest, with your fingertips spread wide. 

3. As you inhale, lift your head and chest without putting any pressure on the hands. 

4. Lift the hands about an inch off the floor for a more challenging back-bend. 

5. Hold for several breaths, then lower as you exhale.  

 

 

2. Snake Pose

Benefits: This pose gives similar benefits to Cobra pose, yet it has a more profound strengthening effect on the back muscles. This pose will also help correct rounded shoulders. 

 

Here's How:  

1. Lie on the stomach, your feet and legs together, chin on the floor. 

2. Interlock your fingers behind you, resting your hands on your buttocks. 

3. Inhale and lift your head and chest, raising your arms and reaching them toward your feet. 

4. Hold the pose for several breaths, then exhale to lower. 

 

 

3. Warrior I Pose

Benefits: As the arms are raised in this pose, Warrior I acts as a mild backbend. Keeping your arms raised also has a strengthening effect on the back muscles. As the upper back is straightened, the curve of the lower back is slightly increased. In this pose, it is therefore essential that you tuck the tailbone under. 

 

Here's How: 

1. Start in tadasana, mountain pose. 

2. Step your left foot back about three to four feet, turning your toes out about 45 degrees. 

3. Inhale and reach the arms up. 

4. Exhale and bend the right knee to a 90-degree angle. 

5. Hold the pose for several breaths, then repeat on the other side. 

 

 

4. Half-Locust Pose

Benefits: This pose is excellent for toning the back muscles and is especially recommended for beginners or those with weak or stiff backs. 

 

Here's How: 

 

1. Lie on the stomach and interlock the fingers, placing your hands under your pelvis. 

2. Keep your arms straight and place your chin on the ground. 

3. Inhale, raising one leg slowly, ensuring that you do not twist the pelvis. 

4. Exhale and slowly lower the leg, then switch your legs. 

5. Repeat the movements several times on each side.  

 

 

5. Bridge Pose

Benefits: This pose fully contracts the muscles. It strengthens the back, particularly the lumbar region. 

 

Here's How: 

1. Lie on your back, bend the knees, bring your heels near your buttocks keeping them hip-distance apart. 2. Place your arms alongside the body, keeping your palms face down. 

3. Exhale and tilt the tailbone toward the pubic bone to flatten the lower back. 

4. Inhale and lift the hips, reaching the chest toward the spine. 

5. Hold bridge pose for several breaths, then exhale to lower.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement
https://cancersupportindia.blogspot.com  for infor on cancer and health related topics
https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs. I'm going to add posts there, do give me your valuable feed back on my blogs. Thanks a lot, take care, be healthy and be happy.

These Poses Will Boost Your Spinal Strength & Flexibility

"You're only as young as your spine is flexible."

I often remind myself of this well-known saying whenever I roll out my yoga mat. Each time I practice, I ensure that I dedicate a portion of my session to some much-needed backbends, whereby I focus on building spinal strength, and flexibility. Yoga aims to promote the correct curvature of the spine through building the strength of the muscles surrounding the spine. To do so, your muscles have to contract with more force than they are used to in your daily activities. Here are five yoga poses that you can add to your daily exercise regime for a strong back.  

 

1. Low Cobra Pose

Benefits: This pose aims to tone, strengthen and massage the deep, superficial muscles of the back. 

 

Here's How:  

1. Lie on your stomach, forehead to the floor with your legs and feet together.  

2. Keep your hands by your chest, with your fingertips spread wide. 

3. As you inhale, lift your head and chest without putting any pressure on the hands. 

4. Lift the hands about an inch off the floor for a more challenging backbend. 

5. Hold for several breaths, then lower as you exhale. 

2. Snake Pose

Benefits: This pose gives similar benefits to Cobra pose, yet it has a more profound strengthening effect on the back muscles. This pose will also help correct rounded shoulders. 

 

Here's How:  

1. Lie on the stomach, your feet and legs together, chin on the floor. 

2. Interlock your fingers behind you, resting your hands on your buttocks. 

3. Inhale and lift your head and chest, raising your arms and reaching them toward your feet. 

4. Hold the pose for several breaths, then exhale to lower.  

 

3. Warrior I Pose

Benefits: 

As the arms are raised in this pose, Warrior I acts as a mild backbend. Keeping your arms raised also has a strengthening effect on the back muscles. As the upper back is straightened, the curve of the lower back is slightly increased. In this pose, it is therefore essential that you tuck the tailbone under.  

 

Here's How: 

1. Start in tadasana, mountain pose.  

2. Step your left foot back about three to four feet, turning your toes out about 45 degrees.  

3. Inhale and reach the arms up. 

4. Exhale and bend the right knee to a 90-degree angle. 

5. Hold the pose for several breaths, then repeat on the other side.  

 

4. Half-Locust Pose

Benefits: This pose is excellent for toning the back muscles and is especially recommended for beginners or those with weak or stiff backs.  

 

Here's How: 

1. Lie on the stomach and interlock the fingers, placing your hands under your pelvis. 

2. Keep your arms straight and place your chin on the ground. 

3. Inhale, raising one leg slowly, ensuring that you do not twist the pelvis. 

4. Exhale and slowly lower the leg, then switch your legs. 

5. Repeat the movements several times on each side.  

 

5. Bridge Pose 

Benefits: This pose fully contracts the muscles. It strengthens the back, particularly the lumbar region.  

 

Here's How: 

1. Lie on your back, bend the knees, bring your heels near your buttocks keeping them hip-distance apart. 

2. Place your arms alongside the body, keeping your palms face down.  

3. Exhale and tilt the tailbone toward the pubic bone to flatten the lower back. 

4. Inhale and lift the hips, reaching the chest toward the spine. 

5. Hold bridge pose for several breaths, then exhale to lower. 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

https://GSiyers home remedies.blogspot.com     is my latest addition to my blogs. I'm going to add posts there, do give me your valuable feed back on my blogs. Thanks a lot, take care, be healthy and be happy.