Individuals with arthritis can benefit from specific exercises that target the muscles around the back joints, such as side stretches and knee rolls. These exercises help reduce back pain and inflammation, and improve muscle strength and flexibility.
Studies suggest that low-impact aerobic exercise, water exercise like swimming, muscle-strengthening exercises, and balance training are all suitable forms of exercise for individuals with arthritis. The choice of exercise should be based on individual symptoms, pain levels, medical conditions, and overall fitness.
A combination of aerobic, strengthening, and stretching exercises is recommended for optimal results in managing arthritis pain and improving range of motion. Some exercises that can help maintain back strength and flexibility include reaching left and right, twisting yourself, the cat-cow pose, bridge pose, pelvic tightening, and knee rolls. It is important for individuals with severe arthritis to avoid high-intensity exercises or activities that strain the back, such as long-distance running or downhill skiing.
Before starting any exercise routine, it is important to warm up thoroughly and stretch after exercising to prevent stiffness. Beginning with light intensity and gradually increasing the intensity is key to avoid joint stress and minimize the risk of injury. If any exercise causes pain
