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Osteoarthritis Back Exercises

Osteoarthritis is a condition defined as inflammation of the bone joints. This condition afflicts millions of individuals, and brings with it pain, limited mobility and range of motion. Commonly diagnosed in the back, hips, knees and shoulders, osteoarthritis may severely limit lifestyle and quality of life. Learning some exercises for the back that maintain flexibility, enhance strength and increase mobility are ideal for many diagnosed with this condition.

  1. Superman Pose

    • Lie on your stomach on the floor, legs straight and arms extended out in front of you. Slowly, lift your right arm and your left leg about two inches off the floor and hold. Pretend you're reaching for something with your fingers, and your toes are pointed to the direction behind you. Count to five and then slowly lower. Repeat with the other side, lifting the left arm and right leg. Perform this exercise at least three times, holding for a count of five each time.

    Pelvic Tilts

    • While lying on your back on the floor, bend your knees and place your feet firmly on the floor at a comfortable distance from your buttocks. Tighten the muscles of the buttocks and pull the lower abdominal muscles downward, in toward your spine. Slowly curl the pelvis upward, like you're scooping something off the floor. Your lower buttocks should come off the floor an inch or two, depending on your flexibility. Hold for a slow count of three and then relax your buttocks back down to the floor. Repeat this exercise five times.

    McKenzie Exercises

    • Strong abdominals mean a stronger back. However, those diagnosed with osteoarthritis need to move slowly and carefully in order to prevent injury of already damaged joints. One of the best exercises for strengthening the abs for lower back strength is to perform what are known as McKenzie exercises every morning. Similar to the Superman Pose, this exercise requires the individual to lay on the bed or floor on the stomach. Arms down at the sides near the hips, slowly lift your upper torso off the surface. Be careful to lift only an inch or two to start, and never lift higher than about four inches to prevent injury or pain. Hold for about three seconds and then lower. Repeat this exercise about five to 10 times to start, increasing to about 15 every morning. This will help stretch and strengthen the lower back and increase flexibility and range of motion.

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