3 Exercises for Lumbar Osteoarthritis
3 Exercises for Lumbar Osteoarthritis and Lower Back Pain
Lower Back Pain Relief at Hoppers Crossing Sports & Spinal
Living with lower back pain caused by lumbar osteoarthritis can make everyday activities such as walking, bending, exercising, or even getting out of bed more challenging. The good news is that regular movement and targeted exercises can help improve spinal mobility, strengthen supporting muscles, and reduce stiffness.
At Hoppers Crossing Sports & Spinal, our Osteopaths help people experiencing lower back pain, lumbar osteoarthritis, spinal stiffness, and mobility issues through personalised treatment plans combining hands-on osteopathic care, exercise rehabilitation, and lifestyle advice.
We support patients from Hoppers Crossing, Werribee, Point Cook, Tarneit, Truganina, Williams Landing, Laverton, Altona Meadows, Seabrook, and Wyndham Vale who are looking for effective solutions for lower back pain and osteoarthritis management.
What is Lumbar Osteoarthritis?
Lumbar osteoarthritis is a degenerative condition that affects the joints and structures of the lower back. Over time, the cartilage that helps joints move smoothly can become thinner, which may contribute to stiffness, inflammation, and discomfort.
Common symptoms of lumbar osteoarthritis include:
Aching lower back pain
Morning stiffness that improves with movement
Pain after prolonged sitting or standing
Reduced flexibility through the spine
Difficulty bending or twisting
Muscle tightness around the lower back and hips
While osteoarthritis changes cannot always be reversed, the right exercise program can help improve strength, mobility, and quality of life.
Why Exercise Helps Lower Back Osteoarthritis
Many people with lumbar osteoarthritis worry that movement will worsen their pain. However, avoiding movement can often lead to increased stiffness, reduced strength, and decreased confidence.
Exercise can help by:
Improving circulation to spinal tissues
Strengthening muscles that support the spine
Improving hip and spinal mobility
Reducing stiffness
Increasing confidence with movement
Supporting long-term lower back health
The key is choosing the right exercises and progressing gradually.
Exercise 1: Pelvic Tilts
Pelvic tilts are a gentle exercise that helps improve movement through the lumbar spine and activate deep core muscles.
How to perform:
Lie on your back with your knees bent and feet flat on the floor.
Gently tighten your abdominal muscles.
Slowly flatten your lower back into the floor by tilting your pelvis backwards.
Hold for 3–5 seconds.
Relax and repeat.
Recommended dosage:
Perform 10–15 repetitions.
Benefits:
Improves lower back mobility
Reduces stiffness in the lumbar spine
Activates deep abdominal muscles
Helps improve spinal control
Exercise 2: Cat-Cow Stretch
The cat-cow movement is a gentle mobility exercise that encourages movement through the entire spine.
How to perform:
Start on your hands and knees.
Slowly arch your back upwards towards the ceiling (cat position).
Then gently lower your stomach towards the floor while lifting your chest (cow position).
Move slowly and comfortably between each position.
Recommended dosage:
Perform 10 slow repetitions.
Benefits:
Improves spinal flexibility
Reduces lower back stiffness
Encourages healthy spinal movement
Helps reduce discomfort after sitting for long periods
Exercise 3: Glute Bridges
Strong glute muscles help support the pelvis and lower back during everyday movements such as walking, lifting, and bending.
How to perform:
Lie on your back with your knees bent and feet flat on the floor.
Tighten your abdominal muscles gently.
Squeeze your glute muscles and lift your hips towards the ceiling.
Pause at the top for 2–3 seconds.
Slowly lower back down.
Recommended dosage:
Perform 10–15 repetitions.
Benefits:
Strengthens the glute muscles
Improves hip stability
Reduces load on the lower back
Supports better movement patterns
Other Tips for Managing Lumbar Osteoarthritis
Alongside exercise, lifestyle strategies can play an important role in managing lower back pain:
Stay Active
Regular walking, swimming, strength training, and mobility exercises can help maintain spinal health.
Avoid Prolonged Sitting
Take regular movement breaks if you work at a desk or spend long periods sitting.
Improve Sleep Quality
A supportive mattress and comfortable sleeping position can help reduce morning stiffness.
Maintain Healthy Nutrition
A balanced diet rich in whole foods, protein, omega-3 fats, fruits, and vegetables can support overall health and help manage inflammation.
When Should You See an Osteopath for Lower Back Pain?
You should consider seeing an Osteopath if your lower back pain:
Has lasted longer than a few weeks
Is affecting your daily activities
Keeps returning
Limits your ability to exercise
Causes significant stiffness
Is associated with hip or leg discomfort
A professional assessment can help identify the factors contributing to your pain and develop a personalised treatment plan.
How Hoppers Crossing Sports & Spinal Can Help With Lower Back Pain
At Hoppers Crossing Sports & Spinal, we provide personalised care for people experiencing:
Lower back pain
Lumbar osteoarthritis
Spinal stiffness
Disc-related pain
Sciatica
Hip and pelvic discomfort
Sports-related back injuries
Our Osteopaths assess your movement, posture, strength, and lifestyle factors to create an individualised plan focused on improving function and reducing pain.
Whether you are located in Hoppers Crossing, Werribee, Point Cook, Tarneit, Truganina, Williams Landing, Laverton, Altona Meadows, Seabrook, or Wyndham Vale, our team is here to help you manage your lower back pain and get back to doing the activities you enjoy.
Book your appointment with Hoppers Crossing Sports & Spinal today and take the first step towards improving your lower back health.