You bend down to pick up your child’s toys or lift groceries out of the car, and you’re met with severe back pain. What is going on? Persistent back pain flare-ups may indicate lower back arthritis.
In fact, studies indicate that nearly 80% of Americans will experience back pain due to arthritis in their lifetime. Lower back pain can make even the most banal activities a cause for concern. Luckily, the right physical therapy options cannot only decrease pain but also boost mobility.
In the following article, we’ll discuss five physical therapy techniques for reducing back pain and helping you achieve greater mobility and newfound confidence.
What is lower back arthritis?
Lower back arthritis refers to osteoarthritis of the lumbar spine. This degenerative condition occurs when the cartilage in your spinal joints, known as facet joints, wears down as you age. As the condition worsens over time, it leads to joint inflammation, stiffness and pain in the lower back. If left untreated, the condition may even result in bone spurs, compressed nerves or spinal stenosis.
Risk factors tend to include the following:
- Age (the condition is more common in those over 50 years old)
- Lack of activity
- Poor posture
- Prior injuries to the back
- Genetic predisposition
- Repetitive strain from twisting
Symptoms of lower back arthritis
Pain in the lower back can manifest in different ways depending on the person. However, some of the most common symptoms include:
- Dull aching pain in the lower back
- Stiffness, especially if it occurs in the morning or after sitting for long periods
- Pain that improves with gentle movement
- Increased discomfort when bending, lifting or twisting
- Limited flexibility or range of motion
If you’ve been dealing with persistent lower back pain, consider seeking the help of a licensed physical therapist.
What causes arthritis in the lower back?
Lumbar arthritis typically develops as a result of cartilage in the spine’s facet joints wearing down. This can lead to the following compounding conditions:
- Inflammation in the spinal joints
- Compressed or irritated nerves
- Reduced flexibility in the lumbar spine
- Muscle tension or spasms from poor posture
- Muscle tension or spasms
- Joint misalignment or instability
If this condition is left untreated, it can lead to difficulties with sitting, standing or even sleeping.
5 PT techniques that help with lower back arthritis
Our licensed physical therapists rely on targeted strategies to help alleviate pain, improve function, and slow the progression of lower back arthritis. Here are five of the most effective techniques:
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Core strengthening exercises
One of the best ways to mitigate the effects of lower back arthritis is by strengthening the core muscles. The reason is that the core muscles act as a belt, keeping the spine aligned and stabilized.
Therapists may guide you through techniques such as:
These exercises can be tailored specifically to meet your comfort level and facilitate your progress.
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Mobility and stretching routines
When the muscles around the lumbar spine are tight, it can worsen the pain of lower back arthritis. Gentle stretches are effective at increasing flexibility and relieving pressure on the joints:
A licensed physical therapist may then suggest:
- Hamstring stretches
- Piriformis stretches
- Seated spinal rotations
At Forever Fit, we tailor our exercises and stretches to meet you at your current level of physicality to help you maximize effectiveness without aggravating symptoms.
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Manual therapy
Hands-on therapy is effective at reducing muscle tension, improving joint mobility and promoting healing. Your physical therapist may rely on the following to facilitate your recovery:
- Joint mobilization to reduce stiffness
- Soft tissue massage motions to ease tight muscles
- Myofascial release to relieve spinal tension
Manual therapy can help to improve posture and reduce compensatory movements, which lead to more pain.
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Graston Technique® and Dry Needling
Advanced physical therapy tools can make a big difference in alleviating discomfort. The Graston Technique® relies on special instruments to help reduce protective tension in tight muscles, thereby increasing lumbar flexibility. Dry needling uses tiny needles to target muscle bands that form around the arthritic joints. This technique can help release the tension in the lower back muscles.
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Postural and functional training
Poor posture can put excessive strain on arthritic joints. At Forever Fit, our physical therapists offer movement coaching and functional training to help you:
- Sit and stand with better alignment
- Lift safely to avoid flare-ups
- Walk with improved balance and stability
- Reduce strain on the lower back
We help you to not only regain movement but also build strength and confidence in your daily activities.
Find care for lower back arthritis today
At Forever Fit, we pride ourselves on our ability to provide science-backed, personalized treatment options for lower back arthritis. If you’re struggling with lower back arthritis and live in Severna Park, Frederick, Gaithersburg, or another area of Maryland, consider reaching out to us.
Your personalized treatment plan may include:
- One-on-one evaluation and goal setting
- Customized exercise and stretching routines
- Hands-on therapy
- Progress tracking and symptom management
Ready to reclaim your mobility? Schedule an initial consultation today.
