5 Best Exercises to Relieve Back and Arthritis Pain

Health and Natural Healing Tips / Arthritis  / 5 Best Exercises to Relieve Back and Arthritis Pain

5 Best Exercises to Relieve Back and Arthritis Pain

Arthritis and back pain has been on the rise among the population. Our core muscles throughout the abdomen and back provide the necessary balance and stability required for the movement. If these parts are flexible and strong it supports the back and the hips. When we do regular exercises we help the body to rely on muscles to support the body weight, rather than the joints. There is no cure for arthritis but there are many ways to help relieve the pain. If you are suffering from arthritis and back pain, it is advisable to consult a doctor for more information. There are few things which you can do to help relieve the pain. The pain may be unbearable and will push you to stop any movement, it is advisable to do the suggested exercises as it will help you overcome the pain and stiffness.

There are many exercises as well which you can do on daily basis to help relieve back and arthritis pain. Let us look at some of these exercises.

Table of Contents

Pelvic tilt

pelvic tilts

This is an important exercise which will help you strengthen your lower back and abdominal or pelvic muscles. This exercise involves the movement of the internal muscles and the pelvic muscles. You should lie down on the floor and bend your knees. Put the feet parallel to each other and your arms at your side. Once you are ready, tighten the lower abdominal muscles and push towards the spine without using the leg or the buttock muscles. Do this for 5 to 10 times and hold on to the position for 5 seconds.


bridge pose

You need to lie on your back on the floor and bend your knees. Put your arm to your sides and slowly raise your buttock from the floor until the body is straight from knee to shoulder. You should hold on to yourself for 8 to 10 seconds and then slowly lower yourself to the starting position.


This is one of the best exercises for the knee and the back. You need to start with your hand and knees on the floor and your back should be straight. You need to raise your leg off the floor and then your knee. There should be no arch in the back or the neck and the knee should be slightly bent. Hold the position for 4 to 6 seconds and then slowly lower back to the starting position. Once you have the correct posture you can even do a slightly advanced posture as well in which you can raise one leg and the opposite arm at the same time. You should hold the posture for 4 to 6 seconds and then go back to the starting position.

Lying march

In this exercise, you need to lie back on the floor and bend your knees. Keep your arms to your side and tighten your stomach muscles. Slowly raise your leg 3 to 4 inches from the floor and hold it there for few seconds before lowering it to the floor again. You should do it for 30 secs and by altering legs for two to three repetitions.


Marching on the ball

This exercise involves using an exercise ball. You need to sit on the exercise ball with your feet in front of you and at a shoulder-width apart and flat on the ground. When you begin to exercise lift your heel while keeping the toe on the ground. You should hold on that position for few seconds and then put the foot back on the ground and switch to another side. Do this for 10 to 15 minutes.

Since this is becoming a common problem among a lot of people it is advisable to do these exercises even if you do not have the problems already. This will definitely help you in the long run.


Also, there are many products which are available in the market for arthritis. You can buy some of the best knee braces for osteoarthritis or even the plus size knee brace for arthritis. These products are quite good and will help you with the pain and stress.

Stacey Chillemi


I am on a mission to transform the health of millions worldwide. Check out my website at staceychillemi.com. I am a popular and recognizable health and lifestyle reporter and expert, columnist and health host. Author of The Complete Guide to Natural Healing and Natural Remedies for Common Conditions, along with 20 other published books. I am the founder of The Complete Herbal Guide and a recognized health and natural remedies expert, with over 20 years in practice as a Health Coach. I write for the Huffington Post, Huff Post, Thrive Global and Medium (Owned by Arianna Huffington). I have been a guest on the Dr. Oz Show, local news, and numerous radio shows. My focus is on natural healing, herbal remedies, alternative methods, self-motivation, food for medicine, nutrition, fitness, natural beauty remedies and the power of positive thinking.



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