Simple arthritis back exercises

Start strengthening the muscles that support your spine by easing into these basic exercises. The stronger your back, neck and shoulder muscles, the less strain on your arthritic spine.

This exercise focuses on the muscles of the neck, upper back and shoulder blade area.

1. Lie on your stomach with your legs extended, your head straight down on a pillow or folded towel or turned to the side, whichever is more comfortable and your arms extended directly in front of you.
2. Smoothly raise your left arm as far as comfortably possible. Hold one second and lower. Repeat with the other arm to complete one repetition.

This exercise is not only excellent for the hips, but also works the muscles of the lower back.

1. Get down on your hands and knees on the floor, a rug or an exercise mat.
2. Extend your left leg out behind you, keeping your foot about 2.5 centimetres (one inch) off the floor as you straighten your knee. Return to the starting position and repeat with the other leg to complete one repetition.

This exercise hits muscles throughout the spine from the base of your head to the buttocks, all of which add stability to your spine.

1. Lie on your stomach with your arms extended directly in front of you, your legs straight out behind you and your eyes looking at your hands.
2. Holding your chin off the floor, gently lift both arms and both feet about 2.5 centimetres (one inch), hold one second and lower to the floor for one repetition.

Tip:

• If you feel discomfort in the back of your neck, keep your eyes facing the floor and rest your head on a pillow instead of lifting your chin off the floor.

As with the lower-body extension, this exercise works muscles in both the back and hips, so it's an excellent choice for either area.

1. Get down on your hands and knees on the floor, a rug or an exercise mat.
2. Extend your left leg out behind you, keeping your foot about 2.5 centimetres (one inch) off the floor as you straighten your knee. At the same time you extend your left leg, reach out straight in front of you with your right arm.
3. Return to the starting position and repeat with the other leg and arm to complete one repetition.