There’s no real cure for osteoarthritis (also known as spinal arthritis) and treatment is usually centered on pain relief, slowing the progression of the condition, controlling inflammation in your lower back, the joints and improving your ability to do what you like to do. Treatment can be individually tailored to your desires, such as taking medication, physical therapy and using joint protection aids. It’s hard to get yourself up and motivated to exercise, especially when you’re in pain, but it is wise to apprehend the importance of exercise in your standard daily living. Exercise will increase strength and mobility and can help reduce your stiffness, improve your overall mood, relieve your pain and possibly slow down the progression of changes that occur in your lower back and spine as a result of inflammation and arthritis. Spinal arthritis symptoms tend to worsen after you lie down and when you stand up the force of gravity compresses the spine, and with all that pressure can cause pain. It’s vital to keep smart posture at all times.
These 3 exercises for spinal arthritis go hand in hand with the 5 exercises for lower back pain.
- Girdle Twist – This exercise involves an internal movement that strengthens your core and pelvic floor muscles. First, lie on the ground or a mat with your knees bent, your feet placed on the floor parallel to each other. Tighten your lower abdominal muscles and move your belly downward toward your spine without using your buttock or leg muscles to help you. Tilt your pelvis upward slightly during this movement, but don’t leave the floor and hold this position for 5-10 seconds, then relax your muscles
- Lying walk – Lie on your back on the floor, with knees bent and arms your sides. Tighten your stomach muscles and raise your leg 3 to 4 inches from the floor. Hold it for a few seconds, then slowly lower it to the floor and then alternate legs for 5 minutes.
- Laying Bridge – Lie on your back on the floor, with knees bent and arms your sides. Gradually raise your buttocks from the floor, until your body is straight from your knees to your shoulders and hold this position for 5 to 10 seconds, then gently lower back down to the beginning position. Repeat this exercise 5-10 times.
Gentle and mild forms of yoga or tai chi, can help you improve your balance, prevent falls, improve posture coordination, and promote relaxation using these body awareness exercises. Psychical therapy and exercising in the water are also very useful exercises for everyday causes of lower back pain.
