Osteoarthritis Back Pain Stretches & Exercises - Ask Doctor Jo

These stretches and exercises should help with the osteoarthritis pain in your back.

The first stretch is called the pelvic tilt. You will roll back onto your back with your knees bent. You want to imagine pushing your belly button into the ground, or push your back flat onto the ground like you are squishing something. You can put your hand under the curve of your back, and try to push your back into your hand. Hold these for about 3-5 seconds.

Now you will do a figure four stretch. Cross your foot over onto the thigh of your other leg into a figure four position. Grab the leg on the ground underneath the thigh, and pull your leg toward your chest. Hold this stretch for 30 seconds, and do three on each side.

Then you will do a single knee to chest stretch, bend one knee and bring your leg up to your chest as far as you comfortably can. Hold this for 30 seconds and do it three times on each side.

The next stretch is a child’s pose stretch. Turn over onto your knees and sit back onto your feet. Put your arms out in front of you on the ground and stretch them forward reaching in front of you. Hold for 30 seconds and do them three times. If it is comfortable, you can hold them longer than 30 seconds.

Get on your stomach in prone. This will help you stretch your spine into extension. You can prop up on your elbows and hold it for a few minutes.

Now go up on your hands and knees in a quadruped position or all fours. Try to keep your back straight like a tabletop, and try to keep your neck in a neutral position so you don't strain anything. Now lift your opposite arm and leg and the same time. Some people call this the bird dog exercise. Start off with 10 on each side.

The final set of exercises are going to be planks. Start with a plank on your elbows. You can do this modified with your knees bent and on the ground, or you can get into a full plank position. Make sure your elbow lines up with your shoulder, and that your body is in a straight line. Hold this for about 20-30 seconds, and work your way up to a minute. Finally you are going to lie on your side with the side you want to strength on the ground. Try to get your body in a straight line, and place your elbow on the ground just below your shoulder. Come up into a side plank. Hold it for 15-20 seconds, and work your way up to a minute. If this is too hard, you can start the side plank on your knees.

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Doctor Jo is a Doctor of Physical Therapy.

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DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

[AskDoctorJo]

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[texasgalprepping]

I was diagnosed with stage 3 “moderate” OA in my spine. I have a high tolerance for pain so when they said moderate I thought oh no big deal. I only got the x-ray done because my right leg would go numb or feel like it was on fire. I thought it was due to cardiovascular disease which I was told I had because of all of my varicose veins. Needless to say my doctor was surprised that I was still doing my job and happy and oblivious to the pain in my spine. Skip forward two years and the discomfort is worse in the morning and after a shift at work. Your video has helped tremendously. Thank you.

[rmuller]

Thank you Dr. Jo! I’ve just been diagnosed with OA, stage 1. I could not believe how much pain I have had just from the first stage. I’m glad I found your exercises. I’ll give them a try and hopefully get some relief. I’ve lost 15 pounds too which has also helped. Mobic is what my Dr Rx’d and it is also starting to work. Getting old is scary. Thanks for all you do, and the wonder dog too! Blessings to you both!

[yoga_wine]

I have had OA for a number of years L5 to S1. The pain has been debilitating to the point where I can't get out of bed and has greatly effected my everyday aspect of my life. I have had shots in the back, harsh meds, etc. I was on the brink of losing my mind...but somehow your video showed up in my recommended feed, funny how life does that. I've started these exercises and its a complete game changer. funny thing is I was a yogi for many years and these are some of our positions. I'm off most meds now. So I want to say thank you, and I'm actually going to go back into yoga for stretching and healing. Just subscribed.

[LeeHowell]

Thanks very much. I've been struggling with an aching lower back and left hip for years and these exercises have eradicated my aches and pains after doing them. Can't believe it and I'm very grateful. I will continue to do these.

[filime]

Thanks Dr. Jo. Your exercise makes me feel relax everytime i do it. Specially when im in pain. It really helps alot.

[Jazzedk]

I just found this, quarantine and all makes you pretty self-sufficient lol, and this really worked. I used to walk tons, but with being tied to my home for work and other chronic illnesses, movement has been suffering. My back feels so much better. It went from difficulty walking to the low burning simmer I'm used to. Thanks a lot!

[shirleystory]

I'm sooo glad my Dr. recommended your videos! I have OA, and have done various exercises I've found online (for years) and even been given by a PT previously. NONE have done as much good for me as the exercises you have shown! Oh...I'm 74 and only recently been diagnosed with OA, although have had pain management injections since the mid 80's .Meds just don't really work well.Thank you, thank you, thank you!!

[victoriakunkle]

This gives me a lot of relief for my osteoarthritis of the spine. Thanks;)

[seanclark]

I am so thankful to have found this video in 2021! Without these exercises, I wouldn't be able to sleep at night!

[claireroque]

You are a god sent; After one time, I see the difference! Keep spreading the wealth!

[RosebudCompany]

Dr. Jo, you are my hero. My pain management doctor steered me to you to help me deal with my arthritic back and argumentative right hip. The right hip gets replaced on Valentines Day! Along with your exercises and aqua therapy, I'm not doing too bad. Thank you for your help. Best wishes for a good 2022.

[ElvyGelbman]

Thank you so much for this video, I just discovered you and am so grateful, I feel I now have where to start

[PhilosophicalPawn]

Thank you! I need to start doing these more often and maybe even consider doing more yoga or something. After every skate session I usually get to the point where I can't walk or even stand up straight, and this results in me falling over and not being able to get up.

[katielynnswtness]

Thank you for the video :). The stretches really do help me. I learned a few at pt already.

[mamtarajthala]

it is very helpful. I start seeing result from day 1. thank you so much ❤

[ruthnarayane]

Thank you. Really helpful exercises. Keep up the great work.

[travisricks]

I’m 37 and disabled because of Osteoarthritis of the spine. I stay in pain 24/7. I also have disc bulges. Nothing seems to work for me.

[emilymredmond]

thank you so much for this video! ❤️ i suffer from fibromyalgia and arthritis. my doctors push me too much. these stretches were just enough. i feel relief even after doing this one time.

[semsema]

Thank you very much
May I ask what type of mattress should I use to sleep is hard medical or memory
I appreciate if you answer me because I sleep now on memory foam and I still get lots of pain should I change it to a hard one
Thank you for your help