Back pain is a common symptom of arthritis, but it can be alleviated through a combination of improving your posture and incorporating gentle exercises into your routine.
If you have arthritis, you may experience back pain as a result of the condition. Symptoms that may accompany back pain include rashes and swelling.
Your symptoms may be so severe that you don’t feel like getting out of bed. But with your doctor’s consent, you may find that exercise can be one of the best ways to relieve arthritis back pain.
When arthritis pain strikes, you’re more likely to rest your achy, stiff joints. But just because you’re resting doesn’t mean you can’t actively improve your back pain at the same time.
Whenever you sit or stand, make sure you exercise good posture. This not only helps align your spine, it also can alleviate joint pain.
Good posture places less pressure on joints, thereby decreasing wear and tear.
When it comes to good posture, say to yourself, “Imagine the crown of your head being raised up towards the ceiling to naturally lift your spine.”
Roll your shoulder blades up, back, and down a few times. And then relax them with your arms at your sides.
Back muscles help protect your spine. It’s essential to engage these muscles through gentle strength training exercises to maintain their strength.
Simple side stretches with light weights target your back muscles without putting too much strain on stiff joints.
Standing in place, hold one weight at a time as you reach from your waist down the side of your body. Stretch as far as you can without pain. Then slowly raise the weight back up.
Perform this exercise 10 times on each side.
You can also perform this exercise without weights.
A “W” stretch is an easy arthritis-friendly exercise.
First, place your arms to your sides with elbows in and palms facing out. Your elbows should make a “W” towards your waist.
Then, gently move your elbows back until you feel your shoulder blades pressing together. Hold this position for three counts before releasing and repeating.
Remember to maintain good posture so you get the most out of this stretch.
Despite the numerous workouts available, walking remains a time-tested form of exercise. Not only is it low impact for achy joints, but it also provides cardiovascular benefits.
When considering back pain from arthritis, follow some simple rules to get the most out of your walk:
- Wear comfortable walking shoes.
- Walk lightly on your feet without pounding the ground.
- Avoid pavement and other hard surfaces, if possible.
- Practice good posture and stand tall while walking.
Tai chi originated as a martial art, but has evolved into gentle, continuous movements. It can strengthen the muscles in your abdomen and pelvic area, which can help support your back. It may also enhance your awareness of your posture, as well as improve balance and flexibility.
Benefits of Tai chi include:
- decreased stress and anxiety
- improved mood
- better quality of sleep
Unlike yoga, tai chi puts little stress on the joints and helps improve balance. If you’re new to tai chi, consider signing up for a class. The exercises can also be modified for individuals with severe arthritis and back pain.
The Arthritis Foundation recommends practicing twice a week for 45 minutes to an hour to maximize the benefits of the practice.
If you’re at a loss for where to work out, look no further than your own house. Chores can turn into opportunities for arthritis exercises.
The key is to engage your core muscles. Keep your back straight and gently contract your abdominal muscles to get the most out of your movements.
Bend with your legs and not with your back while tightening your stomach to protect your back muscles.
You can practice this technique during a variety of chores, including:
- doing laundry
- washing dishes
- vacuuming
Arthritis can make fitness seem like a challenge, but regular movement can help alleviate back pain by strengthening your muscles and improving your posture.
The key is to start out slow. Aim for a few minutes a day and increase the duration as you get stronger.