Arthritis In Lumbar Spine Exercises

Exercises For Arthritis In The Lumbar Spine

Exercise for Arthritis 'Working through the pain' can actually be a beneficial part of managing an arthritic condition like ankylosing spondylitis — as long as you take the right approach. Exercise that includes yoga can be extremely helpful when you're living with symptoms like back pain, stiffness and inflammation.

“We don’t have a cure for AS, so yoga and other non-impact exercises are great options,” said Melvyn A. Harrington Jr., MD, an associate professor of orthopedic surgery at Baylor College of Medicine in Houston. The expression 'no pain, no gain' does not apply here: You don't want to add to any pain you're feeling, so you'll want to start slowly and tailor yoga poses to your abilities. “Folks who have milder disease and don’t have significant stiffness can do more yoga poses than someone who has advanced disease,” Dr. Harrington said. The Benefits of Yoga for Arthritis “The movement and stretch that yoga can offer is helpful and can sometimes alleviate some of the low back,” explained Lauren Harris, a New York City-based yoga instructor.

“People need to practice mindfully, of course, and listen to their own bodies. If a pose causes pain in any way, it should not be used.” The deep breathing of yoga also offers benefits. “Yoga offers gentle stretching and flexibility, but the breath work can be incredibly helpful for people with AS because it improve chest expansion,” said Diana Zotos, PT, a certified yoga instructor and physical therapist in the rehabilitation department at Hospital for Special Surgery in New York City. “Some people with AS have slumped posture.

Yoga's deep, diaphragmic breathing supports posture.' Zotos suggested discussing yoga with your doctor before giving it a try and then, once you get started, always listening to your body.

'If it feels like a stretch, that is a good thing, but if it hurts, the pose may not be right for you,“ she said. “Go to a beginner’s class and use props such as blocks or blankets if you need them.' Working with a yoga teacher is a smart idea to help you to best tailor yoga poses, or asanas, for your needs. 'This is your pose — it is not a competition,” said Zotos of the approach to take with each of your ankylosing spondylitis stretches.

Here are 9 expert-approved yoga poses that can be particularly beneficial for your spine. Child's Pose and Child's Pose Plus “This is a really gentle and easy way to the lower back,” Harris said.

Get into the pose by dropping down onto your knees, spread your knees wide and bring your big toes together. Sit your hips back onto your feet or heels and reach your arms forward onto the ground. Want to step it up? Try Child's Pose Plus. “This is a really gentle and easy way to stretch the lower back,” Harris said.

Data recovery wizard pro. Get into the pose by dropping down onto your knees, spread your knees wide and bring your big toes together. Sit your hips back onto your feet or heels and reach your arms forward onto the ground. AS Benefit: Improved flexibility and stretching of the spine and hip flexors. Supine Twisting “Gentle twisting should be beneficial, but as with any other pose, if the twist causes any pain, come out of it immediately,” Harris said.

Exercises For Arthritis In The Lumbar Spine

Lie on your back, draw your knees toward your chest, and wrap your arms around your legs, giving yourself a little hug. Rock a bit side to side or back and forth. Now, take your arms out into a T, scoot your hips to the right, and move your bent knees up and over toward your left elbow, taking your gaze to the right. Hold and into the twist. Then gently bring your knees back to center, scoot your hips a bit to the left and take your bent knees up and over to the right, gaze to the left, to switch to the other side. AS Benefit: A 'massage' for the spine, Harris said.