Osteoarthritis Back Pain Stretches & Exercises

Hi, I'm Doctor Jo, a Physical Therapist and Doctor of Physical Therapy. I hope you enjoy my video demos of stretches & exercises for common injuries and syndromes. Be safe. Have fun. And I hope you feel better soon.

Buy Osteoarthritis WorksheetOsteoarthritis (OA) of the spine (or back) is caused when the joints and discs in the neck and lower back degenerate. It can cause stiffness and pain in the back and is usually worse in the morning and at night.

These stretches and exercises should help with the osteoarthritis pain in your back.

The first stretch is called the pelvic tilt. You will roll back onto your back with your knees bent. You want to imagine pushing your belly button into the ground, or push your back flat onto the ground like you are squishing something. You can put your hand under the curve of your back, and try to push your back into your hand. Hold these for about 3-5 seconds.

Now you will do a figure four stretch. Cross your foot over onto the thigh of your other leg into a figure four position. Grab the leg on the ground underneath the thigh, and pull your leg toward your chest. Hold this stretch for 30 seconds, and do three on each side.

Then you will do a single knee to chest stretch, bend one knee and bring your leg up to your chest as far as you comfortably can. Hold this for 30 seconds and do it three times on each side.

The next stretch is a child’s pose stretch. Turn over onto your knees and sit back onto your feet. Put your arms out in front of you on the ground and stretch them forward reaching in front of you. Hold for 30 seconds and do them three times. If it is comfortable, you can hold them longer than 30 seconds.

Get on your stomach in prone. This will help you stretch your spine into extension. You can prop up on your elbows and hold it for a few minutes.

Now go up on your hands and knees in a quadruped position or all fours. Try to keep your back straight like a tabletop, and try to keep your neck in a neutral position so you don't strain anything. Now lift your opposite arm and leg and the same time. Some people call this the bird dog exercise. Start off with 10 on each side.

The final set of exercises are going to be planks. Start with a plank on your elbows. You can do this modified with your knees bent and on the ground, or you can get into a full plank position. Make sure your elbow lines up with your shoulder, and that your body is in a straight line. Hold this for about 20-30 seconds, and work your way up to a minute. Finally you are going to lie on your side with the side you want to strength on the ground. Try to get your body in a straight line, and place your elbow on the ground just below your shoulder. Come up into a side plank. Hold it for 15-20 seconds, and work your way up to a minute. If this is too hard, you can start the side plank on your knees.

Related Videos:

Lower Back Pain Back Flexion Stretches

Lower Back Pain Exercises & Traction


DISCLAIMER: The content (the videos, descriptions, links, and comments) on this website is not medical advice or a personalized treatment plan and is intended for general education and demonstration purposes only. Perform the moves in this content at your own risk. These moves may not be appropriate for your specific situation, so get approval and guidance from your own healthcare provider before beginning. If anything is painful or doesn’t feel right, stop immediately and contact your healthcare provider.

Don’t use this content to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare provider or to replace the advice they give you.

You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content.

AFFILIATE LINK DISCLAIMER: This site contains affiliate links and ads to purchase various products. When you click on links and ads to various merchants on this site and make a purchase, this can result in this site earning a commission. Affiliate programs and affiliations include, but are not limited to, the Amazon Associate Program. As an Amazon Associate, this site earns a commission from qualifying purchases.