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VIDEO Tutorial: Back Arthritis Stretches and Exercises

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(263)
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.

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