Struggling with arthritis in the lower back? Try these 8 techniques recommended by a physical therapist

Regular exercise can boost your mood and keep you physically fit. And even though it can be challenging if you have arthritis in your back, staying active still has its perks. 

In this article, we'll explore some of the benefits of regular exercise and a few simple moves your physical therapist may recommend to ease the arthritis in your lower back.

How PT and exercise can help you manage spinal arthritis

A physical therapist may use several methods for arthritic back pain and stiffness, such as manual therapy, joint manipulation or aquatics. However, combining these techniques with regular movement can help you manage this issue. The benefits of combining in-office PT and regular at-home exercise include:

• Strengthening back and core muscles

• Optimizing your range of motion

• Alleviating lumbar pain and stiffness

• Improving stability and posture

• Reducing joint inflammation

8 simple exercises for arthritis in your lower back

Physical therapy for arthritis may include any number of exercises, and some may be better for you than others, depending on your health and condition. For example, research suggests that low-intensity aerobic exercise was better for patients with severe osteoarthritis (OA), while high-intensity exercises seemed better for patients with mild OA. Your practitioner can let you know which modalities are the safest and most effective options for you.

Here are eight simple exercises your physical therapist might recommend to help you manage arthritis in your lower back:

1. Standing side stretches

Stand upright and reach your arms overhead, interlacing your fingers with your palms facing upward. Next, slowly tilt your body to one side until you feel a gentle stretch in your torso, and hold this stretch for 30 seconds, or as directed by your physical therapist. Repeat on the other side.

Objective: Side stretches help keep your spine and the lower back muscles limber.

2. Seated trunk rotations

Sit upright in a chair with good posture and your feet flat on the floor. Next, place your arms across your chest, resting your hands on opposite shoulders. Keeping your lower body in position, slowly twist at the waist to the left and hold this position for a few seconds, feeling the stretch. Then, twist to the other side. Repeat 10-12 times.  

Objective: Trunk twists engage your core muscles and help prevent spinal stiffness.

3. Upright resistance band rows

While standing securely in the middle of a long resistance band, firmly grasp both ends. Your feet should be shoulder-width apart, and your hands should firmly grip the band's handles at your sides. Now, slightly bend your knees and gently bend forward at a 45-degree angle. 

Next, pull the band with both arms at the same time, bringing your elbows back and slowly squeezing your shoulder blades together. After a few seconds, return your arms to your sides. Repeat this move 10-12 times. 

Objective: Resistance band rows strengthen your shoulders, chest and back muscles, which can help improve your posture.

4. Bridge pose with leg extensions

Lie down on a yoga mat with your knees bent, feet flat on the floor and arms by your sides (palms down). While engaging your core, squeezing your glutes and pressing your feet into the floor, lift your hips off the mat. When you reach bridge pose, lift and extend one leg, keeping your knees level with each other. 

Hold this pose for a few seconds before slowly lowering your leg and returning to your starting position. Repeat 10-12 times.

Objective: Bridge exercises strengthen your lower back, abs, glutes and hamstrings.

5. Knee-to-chest stretches

Lie on your yoga mat with your knees bent, feet flat on the floor and arms at your sides. Next, wrap your hands around the front of your knees and pull them toward your chest, keeping your back, neck and head flat on your mat. If it's difficult to bring both knees to your chest at once, you can alternate legs. Hold this stretch for 20-30 seconds before releasing. Repeat this stretch 3-5 times.   

Objective: These moves help stretch your lumbar muscles and loosen your spine.

6. Core-to-floor exercise

Lie on your yoga mat with your knees bent, feet flat on the floor and arms relaxed at your sides. Next, engage your lower abdominal muscles, pulling your belly button toward your spine. Breathe through this pose, holding it for about 10 seconds, and release. Repeat this move 10-12 times.

Objective: This ab exercise helps strengthen your core, which supports your lower spine and promotes good posture.

7. Cat-cow poses

Position yourself on your hands and knees on your yoga mat. Your hands should be shoulder-width apart and knees beneath your hips. As you exhale, arch your spine, engaging your abs and pointing your head and pelvis downward (like a cat). Return to your starting pose. As you inhale, curve your lower back downward, lifting your head and pelvis upward (like a cow).

Objective: This popular yoga pose can help improve back flexibility.

8. Knee rolls

Lie on your yoga mat with your knees bent and feet flat on the floor. Next, let both knees gently fall to one side, keeping your shoulders and upper back flat on the floor. Hold this pose for 30 seconds, then return to center and switch sides. Repeat 8-10 times.  

Objective: This exercise helps stretch your lumbar muscles and maintain spinal flexibility.

Visit KC Rehab for PT tailored to lumbar arthritis

As always, be sure to consult your provider before starting a new exercise program. To learn the best ways to stretch and strengthen your lumbar spine, consult a physical therapist at KC Rehab. Our skilled, compassionate team proudly serves patients throughout the Kansas City Metro area, providing advanced techniques and comprehensive care. 

Contact our team today for more information or to schedule an initial appointment.