Arthritis in back video
Produced by Bupa's health information team, January 2009.
What exercises can I do for arthritis in my back?
This video is for adults with osteoarthritis or rheumatoid arthritis. It is not for people who have had joint replacement surgery.
Video transcript
The following exercises are commonly used by people with arthritis to keep their joints mobile and to relieve symptoms. However these exercises may not be suitable for everybody. It's important to talk to your GP or physiotherapist before you start any new exercise regime.
If you've had surgery to the affected area, it also may not be suitable for you to do these exercises. When doing the exercises it's important to follow each one carefully to prevent any injuries, and if any of the exercises cause you dizziness, visual disturbance or sharp pain, stop immediately.
With some types of arthritis you can get flare ups where your symptoms become much worse or are more painful, it's important during these times to remain active, the more strenuous parts of your exercise regime can be left until your symptoms subside.
Try to do these exercises every day, twice a day. Start by repeating them three times and gradually build up to 10 repetitions as your joint gets stronger.
Lying on your back with your knees bent and feet flat, tighten your stomach by pushing the small of your back downwards. Hold this position, and then relax.
Lying on your back with your knees bent and feet flat, bring your knee up to your hip, and hug it close to your chest. Be sure to hold your leg behind your knee. Hold this for 10 seconds and then let it go. Repeat with the other leg, and then repeat with both legs together. But be sure to lower one leg at a time.
Lying on your stomach with your arms in front of you, raise yourself up onto your elbows. Then slowly lower yourself down.
Lying on your back with your knees bent and feet flat, tighten your stomach by pushing the small of your back downwards and then raise your hips in the air. Hold for three seconds and then lower.
So, this is an exercise to strengthen the core stabilisers of the low back and to do this we need your low back in a neutral position. So let me show you what a neutral position is, first. If you just tilt your pelvis forwards and then back and half way between the two is your neutral, so you're going to do the exercise in this position. Draw your belly button back towards your spine and hold for 10 seconds, and then let go.
This video is intended for general information only. It shows an example of one person's experience. Your circumstances may be different so not everything may apply to you. It does not replace the need for personal advice from a medical practitioner.
Further information
- Arthritis Care
www.arthritiscare.org.uk 0800 800 4050 - Arthritis Research Campaign
www.arc.org.uk 0870 850 5000
Related topics
This video was produced by Bupa's health information team and is based on reputable sources of medical evidence. It has been peer reviewed by Bupa doctors. The content is intended for general information only and does not replace the need for personal advice from a qualified health professional.
Publication date: January 2009
Rate this page
