Exercises for Spinal Arthritis in the Back and Neck
Exercises for spinal arthritis in the back and neck can help you maintain flexibility, strength, and mobility, despite any joint stiffness or weakness being caused by cartilage deterioration in the spinal joints. And while you may be surprised to realize that staying active is actually a very important part of managing your spinal arthritis pain, you should keep in mind that spinal osteoarthritis renders the joints less able to support as much stress as they used to. This means that anything you can do to improve your overall health - including regular exercise - can go a long way in taking pressure off your spinal joints.
Easy Ways to Stay Active While Managing Spinal Arthritis
Talk to your doctor about activities that can help strengthen your spine while also mitigating pain caused by your arthritis. Possible options may include:
- Cardiovascular exercise - replace high-impact cardio exercises with low-impact alternatives. For instance, if you normally jog, try power walking, hiking, using an elliptical trainer, or swimming instead. Avoid contact sports like football and hockey.
- Stretching - gentle stretching is a great way to retain flexibility and range of motion. Restorative yoga can be beneficial for stretching, strength-building, and relaxation.
- Resistance training - if you normally lift weights, you may want to shift to a less intense strength-building regimen. Isometric resistance training involves holding a body part still against a resistant force, which will put less pressure on your arthritic spinal joints compared to pumping iron.
Knowing When to Rest
As your doctor will likely tell you before you begin any type of exercise regimen for spinal arthritis in the back or neck, it's important to know when enough is enough. Overdoing a workout can hurt your joints and put you at risk of additional injury. If you ever experience numbness or muscle spasms in any part of the body as you exercise, stop immediately. Some discomfort will be normal as you work through the stiffness of your arthritis, but intense pain is a sign that you've tried to do too much. The key is to listen to your body, stay in close contact with your doctor, and take note of activities that alleviate or exacerbate your spinal arthritis symptoms.
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