Three exercises that can reduce lower back arthritis pain

Lower Back Pain Arthritis

Having arthritis in your lower back can be a painful experience. It can also take a lot of the joy out of many seated tasks, such as reading or working at your computer. However, there are options that can help reduce the pain you’re experiencing. 

Lower back arthritis is also called lumbar spine osteoarthritis, and it’s estimated that up to 85% of people develop this issue in their lifetime. Lumbar spine osteoarthritis typically occurs as a normal result of aging, but people who have had lower back injuries and conditions are more likely to develop this type of osteoarthritis. 

Fortunately, a physical therapist can help you find effective treatment for lower back arthritis pain. One treatment option that can help with your pain is therapeutic exercises, and here are some example of exercises that your physical therapist could recommend: 

  1. Knee-to-chest stretch

Purpose: This stretch is designed to stretch your glutes and lower back muscles, which can help reduce lower back arthritis pain. 

How to perform the knee-to-chest stretch:

  • Lie down on your back on a yoga mat or a mattress.
  • Keep one leg straight, and bend the other leg so that your foot is flat on the surface. 
  • Wrap your hands around your bent knee and pull it toward your chest until you feel a stretch in your butt and lower back. 
  • Hold this stretch for 10 to 15 seconds. 
  • Switch legs and repeat the stretch on your other side. 
  • Continue to switch legs until you’ve stretched each side three to five times.
  1. Weighted side bend

Purpose: Weighted side bends are intended to increase strength in your core muscles and help decrease arthritis pain in your lower back. 

How to perform the weighted side bend exercise:

  • Grasp a light weight in one hand and stand up as straight as possible. 
  • Place your other hand on your hip. 
  • Slowly bend your body as far as you can toward the weighted hand. Keep your arm straight and the weight against the side of your leg as you bend. 
  • Slowly return to a neutral position. 
  • Repeat the movement until you’ve done 10 repetitions. 
  • Switch the weight to your other hand, and complete 10 repetitions in the other direction. 
  1. Lying march

Purpose: Doing the lying march exercise is intended to strengthen the core, hip and glute muscles, reduce strain on your back, and decrease lower back arthritis pain. 

How to perform the lying march exercise:

  • Lie down on your back on a mattress or yoga mat. 
  • Bend your knees so that both feet are flat on the surface, and place your arms at your sides. 
  • Tighten your abs and slowly lift one foot off the ground about 3 or 4 inches. 
  • Hold this position for three to five seconds. 
  • Lower your foot back to the ground and lift your other foot. 
  • Continue to alternate legs for 20 to 30 seconds. 

Whatcom PT offers treatment for your lower back arthritis pain

Tired of living with a high level of lower back arthritis pain? Our Whatcom Physical Therapy team can help you find ways to better manage and even reduce your pain. We’ll start by doing a free screening of your back to determine how severe your symptoms are. Then, our physical therapists will create a customized physical therapy plan designed to help you meet your arthritis management goals. Even better, you can avoid leaving home to get our help by signing up for a virtual therapy appointment with one of our therapy experts. 

Contact our team today for more information about how we can assist you with arthritis or to schedule an initial appointment.