Arthritis Lower Back Exercise Program to cure back arthritis and sciatica in 2011

January 14, 2011 in Arthritis, Back arthritis, Exercises

This is a complete list of arthritis lower back exercise for 2011, these exercise will relieve arthritis lower back pain if followed continuously. This is a complete arthritis lower back exercise workout program which includes stretching, strengthening and relaxing. Follow best arthritis lower back exercise program and feel pain relief in few days.

1.       First lie on flat floor on mattress and keep your hands stretched on side as shown in picture.  Now move your knee sideways without moving your back and breathe normally. Stay in this position and count 1 to 5 and repeat same 10 times in morning before intake of any food. It will help a lot in relieving lower back arthritis pain.

Lower Back arthritis exercise with leg opening



2.       Lie on flat floor on mattress and keep your heels close to hips as shown in picture. Now keep your lower back and & head still, now move your one leg straight and stretch as much as you can. Repeat same with other leg and make a set for each leg. This is stretching exercise for arthritis affected lower back.

Lower-back-arthritis-and-sciatica-exercise-on-mattress

3.       Lie on flat floor on mattress and keep your heels close to hips as shown in picture. Now keep your lower back and & head still, try to hold your knee as shown in picture. Hold your leg and count 1 to 5 and repeat same with other leg and make a set of 10 for each leg. This is also arthritis lower back pain relief stretching exercise.

Lower-Back-arthritis-and-sciatica-exercise-leg-lift

4.       Lie on flat floor on mattress and keep your heels close to hips as shown in picture. Now take your right knee towards left shoulder and press with hand as shown in picture and count 1 to 7 and repeat same with other leg and make a set of 10 for each leg. This is also arthritis lower back pain relief exercise.

Lower-back-strenghtening-arthritis-and-sciatica

5.        Lie on flat floor on mattress and keep pillow under your head as shown in picture. You can do this arthritis lower back exercise on bed also. Keep your heels close to hips and take your knees with support your hand and count from 1 to 10 and make 10 repetitions. This is also arthritis lower back pain relief exercise for s1,c4, c5 region.

Lower-arthritis-back-exercise-with-hand-support

Turning lower back arthritis exercise for both arthritis and sciatica

6.       Lie on flat floor on mattress or bed and keep your hands under your head. Now take your head upwards and take support of your elbow to give limited pressure on arthritis lower back or sciatica affected back. Count from 1 to 3 and make 10 repetitions. This is another arthritis lower back pain relief exercise.

Lower-back-exercise-for-arthritis-and-sciatica-back

7.       Lie on flat floor on mattress and press your hands and make arc with your back (do not move sideways, back should be straight). Count from 1 to 3 and make 5 repetitions. Note- Do not do this exercise if you feel pain in lower back. This is also arthritis lower back pain relief exercise.

Lower-back-arthritis-exercis

8.       Lie on your stomach; keep your head on floor. Now lift your right hand above head and lift your left leg as much as you ca. Do same with left hand and right leg also, Count from 1 to 3 and make 5 repetitions.  This is also arthritis lower back pain relief exercise.

Lower-arthritis-back-exercise-and-sciatica

9.       Lie on your stomach and lift your head along with both hands and legs as shown in picture. Hold and Count from 1 to 3, try to make 5 repetitions. This is also arthritis lower back pain relief and strengthening exercise.

arthritis-Lower-back-exercise-and-sciatica

10.   This is one of best exercise for arthritis affected lower back. Lie on flat floor on mattress, bent your knees as shown in picture below. Now take both your knees sideways till the point you do not feel arthritis pain or normal pain, repeat this exercise from 10 times and increase this arthritis affected lower back exercise repetitions after 10 days. Note- Do this exercise to both sides.

Best-exercise-for-arthritis-affected-lower-back

11.   Start this exercise lying on your back and take support of your left hand to pull your right leg as shown in picture. Hold and count from 1 to 10 and do same with right hand and left leg. Make 10 repetitions and increase with each day.

Arthritis-lower-back-exercise-for-sciatica

12.   Kneel down on your knees and join both hands as shown in picture. Move your hands from right to left, hold and count 1 to 10 and now move your hands from left to right hold and count 1 to 10. Do atleast 8 repetitions.

Arthritis-lower-back-exercise-for-sciatica

13.   Stand and keep your back straight and hands touching sides as shown in picture below. Now lean to right side with hands touching till knee and now lean to left side with hands touching till knee. Make 15 repetitions.

Arthritis-afftected-lower-back-exercise-for-sciatica

14.   Stand and lean forward to touch the floor. Make 15 repetitions. Note- Do not bounce while straightening your back.

Arthritis-affected-lower-back-exercise-for-sciatoca

This program will relieve your lower back pain whether it is from arthritis or sciatica, these lower back exercise will cover C3, C4, C5, C6, S1 and S2 region of your back. For any specific questions email me at cure2arthritis@gmail.com or info@cure2arthritis.com



  • John Masas

    Please advice I am having pain on my hips and it has weaken my legs very significantly. Please advice on the right treatment – Thanks

  • willie ford

    best exercises for pain in lower back

  • Rohit

    Adhere to the complete therapy of Dr.Ortho.Pour 15-20 drops of Dr.Ortho
    oil on your palm and gently massage the affected area. Massaging twice
    daily, morning after bath and night before going to bed gives good
    results. Taking two capsules twice daily along with water/milk will
    ensure quick relief.
    More informtaion visit this website link Below :-
    http://www.drorthooil.com
    http://www.youtube.com/watch?v=iiPyu4JWZ2I