What exercises can I do for an arthritic spine?

The most common type of arthritis in the spine is osteoarthritis. This is sometimes called degenerative joint disease and tends to affect the neck and lower spine in older adults.

 

Exercises that may be helpful include:

 

• Hip and lower back stretch – Lie flat on your back with legs extended. Keep your neck on the floor but look down toward your chest. Bend both knees and clasp them with your hands, pulling your knees toward your shoulders as far as they will comfortably

go. Breathe in deeply and exhale, bringing the knees closer as you breathe out. Hold for 20 to 30 seconds while breathing normally. Repeat at least twice more.

 

• Lower body rotation – Lie on your back with your knees bent and feet flat on the floor. Keeping your shoulders on the floor, gently lower your knees to one side and turn your head to the opposite side. Hold for 15 seconds. Bring your knees back to the center and repeat on the other side. Continue alternating stretches to each side 3 times.

 

• Bridge – Lie on your back with your knees bent and your feet flat on the floor. Place your palms flat on the floor next to your hips. Keep your back straight as you lift your buttocks as high as you can off the mat, using your hands for balance only. Hold for 5 seconds, then lower your buttocks not quite to the floor, then lift again. Repeat three times.

 

• Neck rotation – While sitting or standing, keep your chin level and turn your head to the left as far as you can comfortably go; hold it there for 15 seconds. Then turn to the right for 15 seconds. Repeat for a total of 3 times for each side.

 

• Neck flexion and extension – While standing or sitting, pull your shoulders back and gradually bend your neck forward toward your chest. Hold it there for 15 seconds. Repeat twice more. After a minute or so, raise your chin up slowly as far as you can comfortably. Hold it there for 15 seconds, then bring your chin back to level. Repeat twice more.

These can be repeated throughout the day. Discontinue any exercise that causes significant discomfort and talk to your doctor about seeing a physical therapist who can recommend an individualized exercise program for you.

Other types of spine arthritis include ankylosing spondylitis or axial spondylitis associated with psoriasis. For these, medications that alter immune function may be needed.