Osteoarthritis that occurs in the spine may also be called degenerative disc disease. In between the vertebra in your spine are disks which cushion the spine and allow your spine to move. With age and normal wear and tear, the disks loose their fluid. This shortens the space between each vertebra. The vertebra may begin to rub against one another and form bone spurs. This can lead to pain and stiffness. While this process cannot be reversed, there are exercises for osteoarthritis of the spine that can help to control your symptoms and possibly slow the progression of this disease.
Cardiovascular Exercise
Being overweight increases your risk of developing osteoarthritis and it can make your symptoms worse if you already have it, states the National Institute of Arthritis and Musculoskeletal and Skin Disease. Aerobic exercises can help you shed extra pounds. This includes activities such as walking, swimming, biking and dancing. You should aim for 30 minutes of moderate aerobic exercise on most days of the week. You can start off with several shorter sessions throughout the day and then gradually work up to one 30 minute session.
Pullbacks
According to the National Institute on Aging, if you have osteoarthritis in your spine it is important to do exercises that will strengthen the muscles that support your back. Stronger muscles will take pressure off of your back which may reduce pain and stiffness. You can do pullbacks with rubber exercise tubing found at most sporting good and department stores. Sit in a chair and wrap the tubing around a sturdy bedpost or railing. You can also tie it to a doorknob. Hold the tubing and pull back, keeping your elbows bent and at chest height. Focus on squeezing your shoulder blades together as you pull. Then slowly release forward only as far as you can keeping your back straight and do not lean forward. This strengthens the upper back muscles. You can work the muscles in the lower back by keeping the elbows straight and your hands down by your sides. Pull back with your hands at hip level and then slowly release forward. Keep the elbows straight the entire time. Try for one set of 8 to 12 repetitions of each exercise.
Knee to Chest Stretch
If you have osteoarthritis of the spine, stretch to maintain as much range of motion as possible. Merck recommends stretching daily at a level that is pain free. Lie on your back on the floor with the knees bent. Press your lower back flat into the floor. Hug your right knee into your chest. You can hold on underneath the knee or you can wrap a towel under your knee and hold the ends. Hold for a slow 30 second count. Then straighten the leg and flex your foot. Hold for 30 seconds. Release out slowly and repeat with the other leg. Take slow deep breaths and focus on relaxing your back and leg muscles as you stretch. To avoid injuries, do not pull hard or bounce while stretching.
Bridge
The Harvard Medical School Family Health website claims that if you do not exercise when you have osteoarthritis, your condition may deteriorate faster as your muscles atrophy and you lose flexibility. Exercise should be done at a level that makes you feel better and it should not exacerbate your symptoms. An exercise that can help osteoarthritis of the spine is called the bridge exercise. Lie on your back with the knees bent and feet flat. Place your feet about shoulder width apart. Tighten your buttock and abdominal muscles. Lift your buttocks off the floor as high as you comfortably can. Your low and mid back can come off the floor as well. Keep your shoulder blades on the floor and your neck straight. Lower down slowly. Do one set of 8 to 12 repetitions. Then hold in the lifted position for a slow 30 second count. If this bothers your back, tighten the buttock and abdominal muscles more.
About this Author
Lori Newell of Living Well Yoga and Fitness holds a master’s degree in health promotion. She is a certified personal trainer and yoga instructor. Newell has taught classes for the general public and those with chronic illness for 25 years. She has four books and writes for many sites and magazines including the “International Journal of Yoga Therapy” and eHow.
