Lumbar Osteoarthritis: How To Exercise With Back Arthritis

Is Your Back Pain Osteoarthritis?

Back pain is a common occurrence. The average adult American will experience some form of back pain at some point. While most conditions are due to strains, sprains, and issues with discs, few consider arthritis. Back arthritis, known as lumbar osteoarthritis, can be painful and prevent movement. Even those who enjoy exercising can find movement difficult. Luckily, some steps can help with exercising safely while improving arthritis symptoms.

What is lumbar osteoarthritis?

The spine is made up of strong bones called vertebrae. These 33 individual bones start at the neck and come down to the tailbone. Each vertebra has 2 facet joints that connect the bones. These joints also allow slight movement of the spine, critical for bending and twisting. With lumbar osteoarthritis, the cartilage on the facet joints breaks down due to wear and tear. This damage restricts movement, causes inflammation, pain, stiffness, and decreased flexibility. Bone spurs may also develop, causing nerve pain. Anyone with long-term stiffness and discomfort should see a doctor right away.

The benefits of exercise

A doctor would be keen to inform persons with lumbar osteoarthritis about the benefits of exercise. But who wants to exercise with arthritis pain and stiffness anyway? Staying still may help for a few minutes, but exercise can help long-term. Regular exercise improves circulation, strengthens the surrounding muscles, and keeps joints flexible. Exercise could also reduce the stress that comes with back pain. These steps, tips, and precautions can make exercising with back arthritis safe and enjoyable.

Create a plan specific to back arthritis

A patient with back arthritis should create a plan specific to goals and needs. Each patient has a baseline with respect to physical fitness. Others may have underlying medical conditions that can impact exercise output. Make sure to get a comprehensive review from a doctor and a physical therapist. The physical therapist, in particular, can craft a plan that will improve circulation and pain while reducing the chances of further injury.

Don’t go it alone

For persons with lumbar osteoarthritis, a physical therapist should be a trusted member in pain management. That said, someone recently diagnosed with arthritis should not exercise alone. Make sure to take regular visits to the physical therapist for coaching and support. The physical therapist will instruct the patient on the right way to exercise to avoid injury. With time, the patient should be able to perform exercises the right way and without help.

Find the right mix of exercises

The facet joints will benefit from a combination of strength, mobility, and flexibility exercises. Strength exercises like weightlifting can reinforce the lower back muscles and reduce pain. Activities like yoga and pilates can help with flexibility and stress. Studies show that yoga can improve the symptoms of arthritis. Finally, cardiovascular exercises like biking and walking enhance endurance and reduce stress on the joints. In terms of exercises, make sure not to overtrain. Find the right mix of quantity and intensity for long-term results.

Consider aqua aerobics or water exercises

The lower spine and back muscles support most of the weight of the upper body. So how can someone with lumbar osteoarthritis relieve that pressure? With some aquatic exercises. Moving into the water lessens the weight on the lower joints. Simple aqua aerobics or swimming can help with strengthening and releasing the load on the facet joints. Like other physical exercises, avoid overtraining in the water so as not to aggravate the back.

The right exercise brings the right results

Lumbar osteoarthritis is painful and can become serious if left untreated. Luckily, a simple trip to the doctor can diagnose the issue. From there, an exercise plan will help with mobility and strength. Make sure to take things like form, type of exercises, and frequency into consideration. As a rule of thumb, work with a physical therapist. While there is no cure, exercise can significantly improve the quality of life.