Movement and strength are the best treatments for arthritis in the lower back. However, choosing the wrong exercises can actually make your arthritis worse. The following are the best exercises for arthritis in the lower back that will help you ease pain, keep active and maintain your lifestyle as you get older…regardless of age.
Best Exercises To Ease Pain and Stiffness
Goal #1 of any plan to treat arthritis is to help find relief from the stiffness and soreness that comes with the condition. Initially, the best exercises for arthritis in the lower back are ones that help ease the pain and aoreness associated with arthritis. Finding gentle, pain free movements of the spine is the BEST thing you can do to ease pain and stiffness.
An easy exercise to find gentle movement to ease pain in the lower back. Learning to control pelvic movement will also help limit impact on your spine to prevent arthritis from getting worse.
One of the best exercises to find movement through the entire spine. This gentle movement is one of the best exercises for arthritis in the lower back.
Side Lying Twists
Finding a gentle, rotational movement of the spine is a great way to ease pain and decrease stiffness associated with arthirtis. This is the favorite of many of my clients with arthritis.
Best Exercises To Build Strength
To successfully treat arthritis in the lower back it’s important to limit the impact that goes through your spine. Building strength in your hips, core, and postural muscles is a good place to start. Low impact strength exercises are the best exercises for arthritis in the lower back as they allow you to build strength without stressing your joints. Below are a few of my favorite.
The Glute Bridge
Building strength in your hips is the best way to protect the structures of your lower back. The glute bridge (and it’s variations) is the safest and most effective way to build hip strength without stressing your joints.
The Dead Bug
Building core strength is also important to treat arthritis in the lower back. The dead bug is an great core exercise to limit the impact that goes through your lower back.
The birddog is one of the best exercises for arthritis in the lower back. This full body movem improves glute, core, and postural strength to protect your lower back.
Best Exercises To Improve Movement Quality
Improving movement patterns not only limits impact on your joints, but can be progressed into full body strengthening exercises to further protect your spine. These are a few of best exercises for arthritis in the lower back that help improve movement patterns and build strength to help limit impact on your joints.
The Banded Hinge
The hinge is one of the most important movements to learn to protect your joints and treat arthritis. The banded hip hinge allows you to safely practice this movement to protect your lower back.
A great full body mobility functional exercise that should included in all plans to treat arthritis. Learning how to squat improves movement quality, mobility and strength to treat the underlying cause of arthritis.
The best exercises for arthritis in the lower back are the ones that treat the root causes. Improving movement quality, mobility and strength will limit the impact that goes through yoru spine and ease pain and prevent your arthritis from getting worse.
Be sure to check out our free guide, ‘Solving Pain With Strength’ for a step-by-step guide on how to improve movement and strength to treat back pain, arthritis, and overall joint pain.