The image features the logo of Haka Life Nutrition. The text "Haka Life" is prominently displayed in a distinctive green font, with the word "NUTRITION" in smaller green letters beneath it.

VIDEO Tutorial: Back Arthritis Stretches and Exercises

A person in a pink sports bra is holding their lower back, which is highlighted in red to indicate pain. The text reads, "EXERCISES FOR BACK ARTHRITIS PAIN" with "With Dr. Julianne Payton, Haka Life Physical Therapy Coach" and "HakaLife Nutrition" displayed.
Estimated Reading Time: 2 minutes

4 At Home Back Arthritis Pain Exercises by Dr. Julianne!

Lower back arthritis can be a common issue, but with the right exercises, you can strengthen your back and improve your overall well-being. This guide focuses on back arthritis pain stretches and prevention exercises that can significantly improve mobility and alleviate discomfort. These exercises are designed to empower you in managing lower back arthritis effectively.

Understanding Back Arthritis:

Back arthritis can cause pain and stiffness, making daily activities challenging. Addressing it through exercises that strengthen muscles and enhance flexibility, promoting joint health is essential.

Benefits of Stretching and Prevention Exercises:

Regular stretching and prevention exercises offer numerous benefits, including improved circulation, increased joint mobility, reduced muscle tension, and enhanced overall well-being. They play a crucial role in managing and preventing back arthritis pain.

Recommended Stretches and Exercises:Exercise 1: Cobra

Timestamp: 03:13
Begin by lying on your stomach in a relaxed position. Slowly come up onto your elbows, and if you’re up for a challenge, rise onto your hands. Ten seconds into the posture, hold it softly, lowering yourself back down and relaxed. Perform 5 reps of this exercise once a day to improve back flexibility and strength.

Exercise 2: Forward Trunk Bend

Timestamp: 03:52
Bend forward from your hips, allowing your body to fold between your legs. Then, lean over each leg separately. Remember to take a few deep breaths while you’re in this position. As you return to an upright stance between each repetition, assess if this movement feels comfortable for your back. If not, consider focusing on the Cobra exercise. Hold each bend for 10 seconds, performing 3 reps in total. You can integrate 2-3 sets of this exercise throughout your day.

Exercise 3: Lower Trunk Rotation

Timestamp: 04:42
Lie on your back with your knees together and feet close together. Gently rotate your knees from side to side, ensuring they stay about halfway to the ground. Keep your mid-back on the floor while performing this movement. Hold each side for 10 seconds, completing 5 repetitions. Aim to incorporate this exercise into your routine 2-3 times daily to enhance spine mobility.

Exercise 4: Bird Dog

Timestamp: 05:50
Assume a hands-and-knee position. Simultaneously lift your opposite arm and leg, creating a straight line. Switch sides and repeat this movement. Aim for 10 repetitions on each side, alternating between them. Include this exercise in your routine every other day to enhance core stability and improve balance.

Exercise 5: Plank Taps – Beneficial for the Whole Body

Timestamp: 06:38
Perform this exercise on your hands or elbows, similar to a push-up position. Keep your body straight as you tap one hand on the opposite shoulder. This movement engages various muscle groups, promoting overall body strength. Integrate this exercise into your routine as a great finishing move.

Precautions and Tips:

  • Consult your healthcare provider before starting new exercises, especially if you have existing health conditions.
  • Perform these exercises gently and avoid pushing yourself to discomfort or pain.
  • Throughout each movement, pay attention to your posture and breathing.
  • Consistency is key; aim for a routine to experience lasting benefits.

Check Out Related Articles..

A person is using a weekly pill organizer, labeled with the days of the week, to take medication. They are holding a pill between their fingers. Next to them, there is a glass of water on a wooden surface. The background appears to be an indoor setting.

Are My Immunity Supplements Working?

 Immune support is on everyone’s mind, and for good reason! Find out how you’ll know whether your immunity supplements are actually working. Before 2020,

How useful was this post?

Click on a star to rate it!

Average rating 5 / 5. Vote count: 263

No votes so far! Be the first to rate this post.

Since you found this post useful...

Follow Us For Daily Goodness

We are sorry that this post was not useful for you!

Let us improve this post!

Tell us how we can improve this post?

DON'T MISS | Most Popular

90-Day Money Back Guarantee

A circular badge with a blue and white design has the text "Money Back Guarantee" at the top, "90 Days" prominently in the center, and "Click for Details" at the bottom. The badge, reminiscent of premium mussel oil packaging, features a scalloped edge and star accents.

No Tricks. No gimmicks. Our Promise.

We have worked tirelessly to source the best and most pure form of natural healing in the world.

If it doesn’t work for you or even if you just forget to take it – send us back the bottle and we will refund you immediately and in full.  

It’s truly that easy.  We want to make this a truly no-risk trial so you can see the effects like thousands of others!

Consider using our Subscribe & Save option. Lock in an inflation-free price, while having complete control to pause/cancel or modify your subscription in your own online portal.

Never deal with a “retention specialist! Our promise is to make it as easy to modify as it is to enroll!

++ Get access to our Members Only Facebook Support Group, Priority Support and “Always Free” Upgraded Speedy Shipping!