Osteoarthritis Back Pain Stretches & Exercises – Ask Doctor Jo
Wow, oh my goodness! Hey everybody it’s Doctor Jo and Wonder Woman Kail. Today we’re going to show you some stretches and exercises for osteoarthritis of the spine or the back. Let’s get started. So we’ll start off lying down on the ground with your knees propped up, and you’re just going to do a pelvic tilt. With the pelvic tilts, you want to basically flatten out your back onto the floor, rotating those hips and tilting them back.
It’s almost like you’re taking your belly button and pushing it into the floor. If you imagine, or you can actually put your hands below your back and then push into those to give you a little bit of a target, but just rolling back and holding that for three to five seconds, and then relax, and do 10 of those. Push and relax. Then you’re going to go into a figure-four stretch. So just take your foot and cross it over to the other side so it looks like a figure four. Then grab the bottom of the thigh of the other leg and just pull it up and you should feel a stretch on the leg that’s crossed over underneath near the bottom area. So just holding that stretch for about 30 seconds and do three on each side. So then going over to the other side, grabbing and pulling up and holding that for 30 seconds. If you feel like this is too hard to grab down to your legs, then you can take a belt or a dog leash and wrap it around your leg and then pull it up that way.
Then you’re going to do a knee a chest stretch. So again just grabbing the back of your thigh and then pull your knee up towards your chest as far as you comfortably can, and then hold that for 30 seconds. Alternate sides and do three on each side holding for 30 seconds. Then you’re going to roll over onto your stomach and go into a child’s pose or a prayer stretch. So just kind of sitting back on your feet, and if you can’t quite do that that’s okay you can start up here, but put your arms out in front of you and stretch them out as far as you can and just let your head rest onto the floor, and hold that there for about 30 seconds, and then come back up and then back down again. Then you’re going to go down onto your stomach and do a prone prop. So just propping up on your elbows. The key with this one is to try and keep your hips down on the ground. So you’re not coming up like this, you’re really relaxing your back and just stretching out that spine. So when it’s really tight, you’re just loosening everything up and you can just prop right here for about 30 seconds, and do that three times.
If this one becomes easy, you can you can prop up for a little bit longer. Then you’re going to come up into all fours or quadruped, and then you’re going to slowly kick one leg out and bring the opposite leg for.. opposite arm forward. So one leg back opposite arm forward. So just going out, coming back in, and then alternate sides. Some people call this the bird dog, kinda like when they’re pointing for something, and then slowly back and forth. So doing five on each side for a total of ten, and you can work your way up from there. And then the last ones are gonna be a little bit tougher. They’re going to be planks. If you don’t feel like you can do a full plank, you can do a modified plank on your knees, but really trying to tuck your bottom in and holding that core tight. But if you feel like you can come all the way up, you want to be in a fairly straight line, but squeezing those glute muscles, those butt muscles in, and start off with just 10 to 15 seconds and work your way up to a minute.
And then after those you’re going to do a side plank. So same thing, if you’re not quite ready for the full side plank, you can be on your knees and come up trying to be in a fairly straight line. Or if you feel like that’s too easy, you can come all the way up. Sometimes stacking the feet is a little tough, if you want to put one in front of the other you can do that as well. So just starting off with 10 to 15 seconds and working your way up to a minute. Oh yes! So those are your stretches and exercises for osteoarthritis of the spine, or the back. If you have any questions, leave them in the comments section. Oh tired from saving everybody! If you’d like to check out some other videos go to askdoctorjo.com And remember, be safe, have fun and I hope you feel better soon..
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