People with lower back arthritis often find relief with exercises that stretch and strengthen the muscles around the joints, such as side stretches and knee rolls. These exercises may help reduce pain, improve range of motion, and increase back stability.

Arthritis in the lower back can cause significant pain and discomfort. A person may have pain in the spine and buttocks, making physical activity more difficult.

However, safe and appropriate exercises can also be part of arthritis treatment, helping to relieve symptoms. It can also reduce the risk of other health conditions.

This article explores exercises for arthritis in the lower back.

A woman in athletic clothes bending over in a yoga pose for back arthritis.Share on Pinterest
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There is no single type of exercise that will benefit everyone with lower back arthritis. The best type of exercise for a person depends on their:

  • symptoms
  • pain level
  • arthritis severity
  • overall fitness level

Exercise in general may benefit people with osteoarthritis because it can:

Any exercise a person can manage may help. However, research highlights a few forms of exercise that may be especially suitable for people with arthritis, including:

  • low impact aerobic exercise
  • water-based exercise, such as swimming
  • muscle-strengthening exercises
  • balance training

For best results, a person can combine aerobic and strengthening exercises with active range-of-motion and stretching exercises.

Experts suggest that people with severe arthritis avoid high intensity exercise. It is also advisable to avoid activities that strain or jar the back, such as long-distance running or downhill skiing.

People who enjoy these activities may be able to adapt to them. For example, using a cross-trainer for running or skiing cross-country may take some strain off the joints.

It is important to speak with a doctor about when it is safe to start exercising, particularly if a person has not exercised in a while or has severe arthritis. Certain types of exercises may not be appropriate.

A doctor can refer a person to a physical therapist who can create a safe exercise plan. If a person is new to exercise, experts usually recommend that they start slowly and gradually increase the intensity of their workouts. It is also important to warm up before exercise and cool down afterward.

Here are some exercises that may help maintain strength and flexibility in the back. If any of these exercises cause pain, stop and consult a doctor or physical therapist about whether it is safe.

Side stretches

  1. Stand up or sit tall and reach the arms overhead.
  2. Interlace the fingers and turn the palms toward the ceiling.
  3. Gently pull the interlaced hands to the right, feeling a stretch along the left side of the body. Hold for 30 seconds, then repeat on the other side.

Trunk rotation

  1. Stand or sit upright in a chair and cross the arms so that each hand rests on the opposite shoulder. Alternatively, a person can hold an object, such as a ball.
  2. Keeping the buttocks in the same place, twist the spine gently to the left.
  3. Return to the center, then repeat the twist on the right side.
  4. Repeat the twist 10 times on each side.

Cat-Cow Pose

  1. Start on all fours with the hands beneath the shoulders and the knees beneath the hips.
  2. While exhaling, round the spine toward the ceiling and tuck the chin to the chest.
  3. Allow the head and shoulders to drop toward the floor.
  4. Hold for a breath, then return to the neutral position.
  5. While inhaling, arch the spine and look up toward the ceiling.
  6. Repeat 10–20 times.

Pelvic tilt

  1. Start by lying on the back with the knees bent and feet flat on the floor.
  2. Tighten the stomach muscles and press the lower back into the floor.
  3. While exhaling, tilt the hips and pelvic area upward.
  4. Hold for 5 breaths, then slowly lower back to the starting position.

Knee rolls

  1. Start by lying on the back with the knees bent and feet flat on the floor.
  2. Allow both knees to fall to one side, keeping the shoulders and upper back pressed into the floor.
  3. Hold for 30 seconds, then repeat on the other side.

Bridge Pose

  1. Start by lying on the back with the knees bent and feet flat on the floor.
  2. Press the feet into the floor and lift the hips toward the ceiling, keeping the shoulders and upper back pressed into the floor.
  3. Hold for 5 breaths, then slowly lower back to the starting position.

People with arthritis can use the following tips to help make exercise easier:

  • Check with a doctor before starting an exercise program.
  • Start slowly and gradually increase the intensity, especially if someone is new to physical activity.
  • Invest in comfortable, supportive sports shoes and clothing.
  • Warm up and stretch before exercising to ensure muscles are loose.
  • Break exercises up into smaller chunks, if necessary.
  • Choose enjoyable exercises and vary the routine.
  • Find an exercise buddy or join an exercise group for motivation.
  • Listen to music or audiobooks while exercising.
  • Cool down after exercising to help prevent stiffness.
  • Listen to the body and rest as needed.

Exercise may help maintain muscle strength, flexibility, and stability in people with lower back arthritis. It may even reduce inflammation and pain.

However, it is advisable for people with arthritis to check with their doctor before starting any new exercise plan. A doctor or physiotherapist can recommend suitable exercises tailored to the individual.

When beginning a new exercise program, experts suggest that people start slowly and gradually increase the intensity to avoid straining the joints and risking injury.