Unfortunately as the aging process continues, breakdown of joint surfaces and gradual degenerative changes begin to occur. Osteoarthritis (OA) is an inflammatory process that thrives in a stiff environment and typically originates from an overall lack of mobility or movement. Closely related, spinal stenosis can cause narrowing of the central, lateral, or foraminal canals where neurological structures travel from the spinal cord. Both of these pathologies can lead to compression on nerves, joints, muscles, and subsequently reduce overall mobility.

So you’re getting older. Stuff is starting to break down. What can you do?

Multiple studies have shown that mobility and strengthening exercises can help mitigate the effects of degenerative arthritis, particularly specific stiffness preventing daily activities. Arthritis and stenotic patients tend to want to bend forwards, particularly if it is central around the spinal cord. Exercise regimens focused on flexing/gapping the low back can help reduce the discomfort felt during those long days or first thing in the mornings. 

The team over at MoveWell can help design a specific program that targets the limitations preventing you from enjoying the things you love. Mobilizing the lumbar spine, strengthening the glutes/hips, and changing the “core” musculature will help with improving function and thwarting immobility. Targeted soft tissue mobilization and joint mobilization techniques can also help to compliment the specific exercises intended to get you back on track.

If you’re dealing with this chronic issues, prioritize these strategies:

• Stay moving! - Remember that arthritis and degenerative changes are ultimately inflammatory responses in the joints of the low back. Arthritis thrives in stiff joints, so making sure to do something active each day will help prevent/combat stiffness that occurs.

• Utilize modalities as needed - Heat (generally) can help with decreasing muscular tightness, while ice (generally) can help combat the inflammatory response in the back often associated with these issues. Always consult your doctor first, but NSAIDS and other pain relievers can help as well.

• Mobilize, stabilize, and strengthen - Like the other low back pathologies we’ve discussed, the keys to succuss are to be specific with the movements that have been shown to relieve pain. Multiple studies show that weight-bearing activities help with preventing arthritis and help with the overall health of the joints in the spine.

• Stay consistent! - These degenerative changes did not occur overnight, so know that it will take some time to build strength and reduce symptoms. Look for small percentage changes periodically and give yourself opportunity to reflect on your overall function.

General Exercise Recommendations:

• Mobility - Press-ups (REIL), Lean-Backs (REIS), Figure-4 Stretch (Piriformis), Double/Single Knee to Chest Stretch, Open Books, Lower Trunk Rotations

• Stability - Pelvic Tilts, Bridges, Prone Hip Extensions, Squats, Lunges, Deadlifts

Reach out with any specific questions and equipping you with tools that prevent further injury will undoubtedly help with returning to living your best life.

Move Better. Live Well.