6 Exercises for Lower Back Arthritis

Lumbar osteoarthritis, or lower back arthritis, can limit mobility. However, certain activities can reduce lower back pain and increase flexibility. These six exercises are for lower back arthritis sufferers.


1. Pelvic Tilts

Lay on your back with knees bent and feet flat. Squeeze your abs and press your lower back into the floor to tilt your pelvis. Wait a few seconds, then release. Repeat 10-15x.

2. Partial Crunches

Lay on your back with knees bent and feet flat. Put your hands behind your head or over your chest. Bring your chest to your knees by tightening your abdominals and lifting your shoulders. Pause, then lower. Try 10-15 reps.

3. Cat-Cow Stretch

Join hands and knees, wrists under shoulders, knees under hips. Inhale and arch your back to raise your chest and tailbone in cow posture. Exhale, circle your spine, chin to chest, and press through hands and knees (Cat posture). Moving breathlessly, repeat 10-15 times.

4. Seated Spinal Twist

Place your legs in front of you on the floor. Cross your right knee over your left leg with your right foot flat on the floor. Rotate your torso right, placing your left elbow outside your right knee. Hold the twist for 15-30 seconds, then switch sides.

5. Hamstring Stretch

Lay on your back with one leg bent and the other straight up. Loop a towel or rope around your foot and pull towards you with a slightly bent knee to avoid hyperextension. Hold for 15-30 seconds, then swap legs.

6. Water Aerobics

Water offers resistance and supports your body weight, making it suitable for mild training. Walk or jog in water, do leg lifts, or use water resistance arm exercises to improve lower back muscles without strain.

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