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MAINTAINING HEALTHY DISK DIET PROFESSIONAL

Frequent, short breaks to stand, stretch, and walk can be helpful.

Prolonged sitting at a desk or in a car can aggravate pain and stiffness in the back and neck.

People with cervical spine osteoarthritis should avoid putting extra pressure on the head and neck, such as doing as headstands in yoga classes.

People with osteoarthritis in the lumbar spine may want to avoid deep bending at the waist or deep twisting.

Backpacks with roller wheels are recommended.

Heavy lifting, including carrying heavy bags or backpacks, can strain the neck and back.

While physical therapy and exercises are helpful, some types of activities will aggravate the back and should be avoided. Self Care and Exercise to Treat Spine Osteoarthritis

What Is Spinal Osteoarthritis (Facet Joint Arthritis)?.

See Ways to Get Exercise When You Have Arthritis In This Article:

MAINTAINING HEALTHY DISK DIET PROFESSIONAL

Patients should consult their health care professional before beginning an exercise routine. Specific recommended exercises may depend on where the source of pain is located in the spine. Gentle yoga that encourages flexibility may be beneficial.Ī doctor or physical therapist can create a patient-specific exercise program. Examples include gentle stretches sideways, forward, and backward. These exercises are focused on keeping the back joints limber, relieving stiffness, and maintaining normal joint motion in the back. Popular activities that do not place undue stress on the spine include walking, stationary cycling, and exercising in the water (e.g. Aerobic activities keep the lungs, heart, respiratory and circulatory systems in shape, as well as help control weight. Inexpensive devices that add resistance, such as exercise bands, can be used in addition to resistance and weight machines. Exercises that increase muscle strength will help support arthritic joints and reduce the stress put on them. Neck and back exercises to build strength.Strong, flexible back and neck muscles support the spine and ease pressure on the vertebral discs and facet joints, which can limit osteoarthritis progression and the worsening of symptoms. Strengthening and stretching the back is crucial to treating spinal osteoarthritis. A diet to maintain a healthy weight can pay big dividends for those suffering from osteoarthritis of the spine, particularly osteoarthritis of the lumbar spine. People who are obese are 5 times more likely to have osteoarthritis in the lumbar spine. These temporary treatments will not alleviate the underlying causes of back pain or improve long-term joint function.Įxtra pounds put extra pressure on the spine’s facet joints. Icing the back for 15 or 20 minutes after activity can decrease swelling and provide quick pain relief. Using a warming pad or whirlpool for a few minutes can loosen a stiff back and make activity easier.

When pain is extreme, a person may require 1 to 2 days of rest. However, moderate to serious back pain is a signal that the spine, surrounding muscles, and other soft tissue need a rest.įor example, people with low back pain may benefit from curling up on a firm mattress for a couple of hours (the fetal position takes pressure off the facet joints). Periodic restĪ little discomfort is to be expected as stiff joints loosen up in the morning or at the beginning of exercise.

A health professional can consider a patient’s unique circumstances and provide advice about which home treatments will be the most safe and potentially beneficial. While self-care and exercise are considered safe for most people with spinal osteoarthritis, it is a good idea to consult with a doctor or physical therapist first. Back pain from osteoarthritis can make a person feel helpless, but several steps can be taken at home to ease pain and improve spine function.