Description...

Osteoarthritis is the most common form of arthritis to affect the back. It impacts the joints that connect the vertebrae in the spine to each other. The vertebrae are connected behind the spinal cord by two small joints called "facet joints." In front of the spinal cord, the vertebrae are connected by spinal discs that act as cushions.

Osteoarthritis is the cumulative "wear and tear" of the cartilage that leads to erosion of the discs. This causes the joints to become inflamed, resulting in pain and stiffness in the lower back.

Treatment...

• Non-steroid, anti-inflammatory medications such as ibuprofen or aspirin can help reduce swelling and relieve pain.

• Application of ice and heat can help alleviate swelling and pain.

• Weight loss can help lessen symptoms.

• Seek out a professional for chiropractic treatment.

• Wear a back brace to immobilize the back or limit the range of motion.

• Aerobic activities such as walking, dancing and swimming can reduce symptoms.

• Establish a regimen of strengthening and mobility exercises.

 

At-Home Exercises...

Knee to Chest:

Lie on your back on the floor with knees bent and feet on the floor and press your lower back flat into the floor. Hold your right knee to your chest. You can hold onto the knee with both hands or wrap a towel around the leg just beneath the knee and hold the ends of the towel. Hold for a slow 30-second count, then straighten the leg and flex the foot, holding for 30 seconds. Release 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 during the stretch.

Bridge:

Lie on your back with your knees bent and feet flat on the floor. Place your feet about shoulder width apart. Tighten your buttocks and abdominal muscles. Lift your buttocks off the floor as high as you can while still comfortable. The low and mid back can come off the floor as well, but do not let your shoulder blades leave the floor. Keep your neck straight. Slowly lower to the starting position. Continue for one set of eight to twelve repetitions, then hold in the lifted position for a slow 30-second count.