Exercises to Strengthen the Spinal Column During Pregnancy

Back pain is a common complaint during pregnancy, but do you know what is causing your pain? It is believed there are two factors that contribute to back pain during pregnancy. First, the body is going through many changes, one of them being weight gain. This extra weight must be supported by the spinal column. When the spinal column cannot support the weight, it naturally curves—potentially resulting in back pain. The second reason back pain may be experienced is because the body’s center of gravity shifts. As weight accumulates around the abdomen, the spinal column can compensate by bending forward, again resulting in back pain.

Fortunately, there are many types of exercise that can strengthen the spinal column during pregnancy. These include twisting, bending, and other types of mild exercise. For additional exercises that may benefit your spinal column, speak to a spinal specialist such as Dr. Solomon of the Spine Institute Northwest. While these exercises are considered to be safe for healthy pregnant women, before beginning them it is still important to clear any exercise regimen with a physician.

Expecting mother

Waist Rotation
Waist rotation helps to maintain spinal alignment and mobility during pregnancy. Keep your hips stationary and bend slightly forward. Be sure you are bending at your waist. Rotate the upper body several times both clockwise and counter-clockwise.

Hip Rotation
Hip rotation is very similar to waist rotation. Place yourself in the same position as you did with the waist rotation exercise, again bending slightly forward at the waist. The key difference is that you will be keeping your upper body stationary, instead of your hips. Rotate your hips clockwise and then counter-clockwise several times.

Side-to-Side Spinal Stretch
To do the side-to-side stretch, begin in the same position as you did with the hip and waist rotation. Bend at the waist as far as you can to the left, and then to the right. You should bend as far as you feel comfortable, without moving your hips. Repeat this exercise several times for the most effectiveness.

Forward-to-Back Spinal Stretch
Begin with the fingers at the base of the spine, with your left hand at the left of the spine and right hand at the right of the spine. Bend your body slightly forward from your waist. Then, bend your body backwards, pushing forward with your fingers in the same motion. As you bend backward, you should also raise your heels off of the floor. Work your fingers up the spine, bend forward, and repeat the process until you’ve gone as high as is comfortable.

Torso Twist
Begin by standing with your feet shoulder’s width apart with your arms extended outward at your sides. Twist from the waist up to the left, and then to the right. Keep a slow, steady pace, avoiding any sudden movements. Make sure that you keep your head facing in the direction that you are turning.

Pelvic Rock
Begin on the floor on your hands and knees. Your back should be flat and your spine should be parallel to the floor. To do the exercise, tense your lower abdominal muscles as you squeeze the buttocks. Rock the pelvis forward as you tilt the pubic bone toward your chin. Hold the position and feel the stretch until you are ready to release. This should be done 10-20 times.

Exercises That Can Make Your Back Pain Worse

There are several benefits regular exercise can offer for your lower back. It increases the flexibility and endurance of your spine and muscles, meaning that it can help prevent future injury. It also strengthens the core muscles of the back, which help to support the spine. Finally, regular exercise can lead to weight loss, reducing the load on your back if you are carrying a few extra pounds. Being overweight places an increased strain on the back, which can cause lower back pain.

However, not all exercises benefit your back. In fact, some can make your back pain worse, especially if done improperly. If you have a pre-existing back condition, it is best to speak with a spinal specialist such as Dr. Solomon Kamson of the Spine Institute Northwest before beginning an exercise regimen.

Running and Jogging
Both running and jogging are great cardiovascular exercises. However, sidewalks, park paths, and tracks are hard surfaces that forcefully impact the soles of the feet while running. This impact works its way up to the lower back, causing pressure. If you suffer from back pain, try walking instead. Walking is also a heart-healthy exercise, but it is not quite as stressful on the back.

Crunches are a big no-no for the lower back. They involve bending the lower spine into a stressful and sometimes painful position. Instead, incorporate planks into your workout routine. Planking works the abdominal muscles as well as, if not better than, crunches. It also reduces the amount of stress on the lower back while strengthening the core muscles of the back.

While an aerobic exercise class can be a fun way to work up a sweat and strengthen the body, it is also high-impact. Aerobic exercises often involve twisting and other movements that can have a negative impact on the back. Instead, take a swimming class. Swimming motions such as the breast and backstroke can strengthen the core muscles, as well as improve flexibility. It is also low-impact, which is critical for individuals that already suffer from back pain.

low impact water aerobics

Overhead Weight Presses
When you lift weights directly over your body, it often puts excessive pressure on the spine. This can cause compression that leads to injury. Instead, do lateral raises. These allow you to work your shoulders without putting unnecessary strain on the back.

Inclined Treadmill
While walking on an inclined treadmill can seem like the ideal exercise to tone the hamstrings and glutes, it also puts a lot of stress on the hamstring. This stress can then reach up into the lower back. Instead, consider using a stair climber machine. A stair climber will allow you to work your quadriceps, glutes, and hip girdle muscles without harming your back.

Leg Raises
When you lie on your back and lift your straightened legs, it can be very detrimental to spinal health. It not only bends the spine, it puts stress on it while it is bent. Instead, do reverse curl-ups. Reverse curl-ups allow you to protect your back without sacrificing the benefits to the abdominal area that leg raises offer.

Toe-Touch Hamstring Stretch
When you stretch the hamstring by touching the toes, it can cause strain that transfers into the back. Instead, stretch the hamstring without unnecessary bending. Do a supported hamstring stretch by using a chair or another flat surface as you tilt your pelvis forward. This allows you to stretch and strengthen the hamstring without harming the back.

If you would have chronic pain but would like to start an exercise regimen, however mild or moderate, it’s important that you first contact a pain management professional like Dr. Sol Kamson of the Spine Institute Northwest.

Photo: Peter van der Sluijs

The Relationship between Walking and Sciatica

It is well known that poor posture while we sit or stand can cause back problems. But did you know that your walking posture can also affect your sciatic nerve? If you have pain that shoots down your leg, it is very possible that your sciatic nerve is to blame. Sciatica can be caused by a bone, spinal disc, or muscle putting pressure on the sciatic nerve. To combat this, you should begin by aligning your body properly while walking.


What is Sciatica?
Sciatica is a condition that often affects the back, hip, and outer part of your leg. It is a shooting pain that can be so severe it makes sitting or standing almost impossible. Sciatica is often caused by the compression of one of the spinal nerve roots found in the lower back. This compression is often a result of a disc, bone, or muscle putting pressure on the spinal nerve root. If you believe that sciatica is the cause of your back pain, contact a back doctor such as Solomon Kamson of the Spine Institute Northwest for diagnosis and options for treatment.

How Does Walking Affect Sciatica?
To understand how walking affects sciatica, you must understand how the body works. It is our bones that are responsible for holding us upright. The muscles are responsible for moving our bones. The nerves fit into this because they send the necessary messages to tell the muscles to move the bones.

For the nerves to effectively send messages, our body must be aligned properly. The legs should be under the pelvis, and the spine should be aligned directly above the pelvis. This allows the nerves to freely flow throughout the body. So where does walking fit into this equation?

sciatic nerve

If you think about it, as you walk you are essentially falling forward and then catching yourself. The brain sends a message through the nerves to tell the muscles to bring the rear foot forward, to prevent falling. However, when this message occurs, it is not uncommon for people to slightly lean backward. This slight lean is what can cause trouble with your sciatic nerve.

Over time, the poor posture you exhibit while walking can cause the spine to misalign, discs to become misplaced, and muscles are weakened. This can lead to pressure being placed on the sciatic nerve. This results in the shooting pain known as sciatica.

Practicing Good Posture While Walking
There are several steps you can take to ensure the way you walk is not affecting your back. As you walk, take care to align your spine correctly. You should suck in your abdomen and walk with your shoulders back. Align your shoulders over your hips. Allow your arms to swing naturally at your sides, to promote balance. You should also align your neck, so there is no pressure placed on your cervical spine. Walk with your chin forward and your head aligned with your neck.

Take care not to lock your knees as you are walking. You should gently bend your knees to make a fluid walking motion. Additionally, choose proper footwear while walking. The right shoe will provide good arch support and a sturdy, flat sole. Proper cushioning will also alleviate the amount of pressure on the spine when you walk across hard surfaces. If you are experiencing pain that you believe may be the result of sciatica, contact a pain specialist like Dr. Sol Kamson.

The Relationship between Smoking and Back Pain

It is believed that 8 out of 10 Americans will suffer from back pain at some point in their life. This can be for a variety of reasons, including traumatic injury, spinal disease or degeneration, and environmental factors. Have you ever considered the effects of the things that you put into your body on your back health? Nutrient and vitamin rich foods that contain magnesium, calcium, Vitamin D, potassium, and other essential nutrients help to build bone and support back health. However, the things that you put into your body can also have a negative effect on health. If you smoke, the nicotine that you put into your body attacks the cells that promote bone growth, which can contribute to the eventual degeneration of the bone and the spine.
quit smoking
How Smoking Affects Back Health
There are two cells that work in the area around the bone, osteoblasts and osteoclasts. Osteoblasts are responsible for rebuilding the bone, whereas osteoclasts break down bone to allow reshaping. However, when you smoke, nicotine attacks your osteoblasts. Now, when osteoclasts break down the bone, there are no cells to help build new bone. This leads to degeneration, weakness, and even the eventual development of a spinal disease.

Smoking and Nutrient Absorption
There is another reason that smoking is bad for overall bone health, including your spine. Smoking reduces the body’s ability to absorb essential nutrients, especially calcium. Good calcium absorption is important because calcium is a necessary nutrient for bone health. It is a key element of the rebuilding process, making it an essential factor in spinal health. However, when you smoke, the nicotine prevents your body from absorbing the calcium that it needs for bone and spine health. It does not matter how much calcium you get in your diet if your body cannot properly absorb it for use in bodily processes.

Smoking and Other Diseases
In addition to attacking the cells necessary for bone regrowth, smoking is a contributing factor to other diseases that may have negative effects on the health of your spine. Some of the diseases that smoking can contribute to include high cholesterol, hypertension, and coronary artery disease. These three diseases are also contributing factors to poor spinal health: The occurrence of these diseases in smokers has actually been related to an increase in degenerative lumbar spine conditions.

Why You Should Quit Smoking Before and After Surgery
If you are having spinal surgery, it is highly likely that an experienced back surgeon will ask you to quit smoking. Dr. Solomon Kamson of the Spine Institute Northwest requires that patients quit smoking before they will be cleared for surgery. The reason for this is that smoking depletes your oxygen supply, can increase your risk of infection and blood clots, and impairs the healing process. Nicotine has negative effects on the body’s ability to heal bones, skin, and surgical incisions. Smoking can also increase your post-operative pain and make the healing process take longer. There are already a large number of reasons to quit smoking, but your back health should be one of them, too.

How Your Footwear Choices Affect Your Spinal Health

Have you ever been standing for a long period of time, only to realize that your shoes leave your body feeling achy and sore? While there is a lot of emphasis placed on the effects of posture on your spinal health, less emphasis is placed on footwear. Even if you have the best posture, the wrong footwear can cause misalignment and contribute to conditions of the spine. For tips on how your footwear may be affecting spinal health, speak to a back specialist such as Dr. Solomon Kamson MD, PhD of the Spine Institute Northwest.

Studies show that three out of ten women wear high-heeled shoes at least three times each week. This is a recipe for a back health disaster. When you wear high heels, your toes are often forced into a narrow space. This space forces your toes and your feet to realign, causing your weight to be distributed in a way that puts stress on your spine. Spinal stress can lead to spine misalignment, sciatic nerve troubles, disc degeneration, and other back conditions.
high heels
Though high heels can damage your back, it does not mean that you have to give them up forever. Instead, try moderation. Heels are generally safe to wear as long as they do not exceed a height of two inches. After two inches, gravity will naturally pull your feet forward and redistribute your weight. If you work at an occupation that requires you to dress to impress, try choosing cute, professional shoes that do not have heels exceeding a height of two inches.

Another tip is to only wear high heels when you really need them. Even if you are wearing just a two-inch heel, you should wear tennis shoes for the walk from the parking lot or subway to your office. Once you are in the work environment, switch into your heels.

Tennis Shoes
You would think that because they are flat, tennis shoes would be the ideal shoe to promote a healthy spine. However, this is not necessarily the case. You may find that over time, your favorite pair of tennis shoes begins to cause back, foot, or leg pain. This is likely because the sole is worn. As your tennis shoe experiences natural wear and tear, the sole and internal cushioning become worn. This reduces the cushioning and the support that you are receiving from your tennis shoe.

How to Choose Proper Shoes
There are three key components to a shoe that supports back health: Proper cushioning, proper support, and accurate sizing. When you are choosing a shoe, you need proper cushioning. This reduces the impact felt by the body as you walk across tile, concrete, and other hard surfaces. Proper support is important because each person’s foot is unique. You may need arch support, whereas someone else needs more support in the heel. Speak with an orthopedic specialist to determine where you need support most. Finally, when choosing shoes, make sure that you choose the appropriate size. If your shoe is too tight, it can redistribute your weight and put strain on the back, as well as make the feet sore. If your shoe is too loose, you will lose the effects of the support and cushioning of your shoe.

Spinal Pain Pump FAQ

An intrathecal pump implant (spinal pain pump) is used to decrease the amount of pain medication that a patient must take to experience relief. The pump is implanted under the skin. A catheter is run from this pump to the location of pain in the spine. By administering the pain medication directly, a more potent effect is experienced and the amount of medication needed can be reduced. Spinal pain pumps are used by doctors, including Dr. Solomon Kamson of the Spine Institute Northwest, as a way to alleviate chronic back pain.

spinal pain pump

What is a Spinal Pain Pump?
An intrathecal drug pump is a round, metal, hockey puck-sized device that is inserted under the skin of the abdomen. A small plastic tube is run from the device into the fluid-filled space around the spine. The pump is programmed to release specific amounts of medication slowly, throughout the day. The doctor can easily raise or lower this amount.

How Does a Spinal Pain Pump Work?
There are three parts to a pain pump: the catheter, the receiver, and the external controller. The external controller is used by your doctor to turn the pump on and off, or to adjust the level of medication that is released throughout the day. The receiver, which has a reservoir full of pain medication, releases the medication at the rate specified by the doctor. The medication then travels through the catheter and into the cerebrospinal fluid (CSF). The CSF flows through the area around the spinal cord and both bathes and protects the brain and spinal cord. By administering the pain medication into this fluid, only 1/300 of the pain medication needs to be administered.

What are the Benefits of Spinal Pain Pumps?
There are many benefits to intrathecal drug delivery. One of the biggest benefits is that it reduces the need for oral medications. Because less medication is needed, the side effects that are often associated with pain medication are reduced. In some instances, a patient-controlled programmer is used. This allows the patient to adjust the dosage of their device within certain parameters. The spinal surgeon closely monitors the patient’s pain levels to determine if the pump is working, or if a different amount of medication is needed. Finally, the intrathecal pump can be removed at any time. It is performed as an outpatient procedure, and doesn’t require much time for recovery.

How is a Spinal Pain Pump Implanted?
The intrathecal drug implant is placed under the skin in a simple, minimally invasive procedure. This is done under anesthesia. The surgeon places the catheter first. A small incision is made in the back, through which the catheter is placed into the intrathecal space. It is secured in place with sutures. Then, the surgeon will pass the catheter under the skin, from the spine to the abdomen. Next, the surgeon makes a 4 to 6 inch incision in the side of the abdomen, creating a pocket between the skin and muscle layers. Then, the surgeon attaches the extension catheter. The catheter is placed under the skin and sutured to the fascia layer over the stomach muscles. Last, the surgeon closes the incisions in the back and stomach using staples or sutures. Often, the patient can be discharged two to three hours after the procedure.

Bone Spurs and Degeneration of the Spine

When Solomon Kamson MD tells patients they have bone spurs, or osteophytes, they often do not understand the implications of the condition, he says. Bone spurs themselves are indicative of degeneration of the spine. Despite the name, bone spurs are actually smooth, solid structures that form over a prolonged period of time, according to Dr. Kamson.
bone spur
Osteophytes are very common, particularly once an individual reaches the age of 60. Unless another spinal condition is present, osteophytes are usually found on an X-ray or MRI scan for another issue. They are enlargements of the normal bony structure. When bone spurs occur before the age of 60, an underlying problem such as osteoarthritis, traumatic injury, or other spinal conditions may be present.

What Causes Bone Spurs?
Bone spurs can be formed as a result of traumatic injury, degeneration in the discs, or degeneration in the joints. When age, injury, and poor posture factors in, there can be cumulative damage to the bone or joints. This may cause bone spurs to form.

First, the disc material begins to wear down. When the material wears down, ligaments begin to loosen. This allows excess motion at the joint. The body has a natural reflex to thicken the ligaments holding the bones together. However, these thick ligaments often calcify, resulting in flecks of bone or bone spur formation. Once the bone spur has formed, it may press against the spinal canal and the foramina. The compression of nerves in the spinal canal and foramina is what causes clinical symptoms.

Are There Nonsurgical Treatments for Bone Spurs?
The presence of bone spurs rarely needs treatment, unless the patient is experiencing symptoms as a result of the bone spur pressing against the spinal column or foramina. In these instances, surgeons may first recommend a nonsurgical option. Nonsurgical options may include stretching and strengthening exercises for the back, yoga, or alternative therapies such as acupuncture. If the patient chooses to use alternative therapies, they may do this under the supervision of a naturopathy doctor. If the patient wants to try complementary, or surgical options, they should do so under the care of a back care specialist such as Dr. Solomon Kamson of the Spine Institute Northwest.

Can Surgery Treat Bone Spurs?
When a patient experiences pain, numbness, or other spinal problems that do not improve with the use of complementary or alternative medicine, a back specialist like Solomon Kamson MD, PhD may recommend spinal surgery. The goal of spinal surgery for bone spurs is to relieve pressure by giving the spinal canal and foramina extra space.

Dr. Kamson performs minimally invasive spinal surgery on patients who go under general anesthesia. The surgeon begins by making a small incision near the afflicted area along the spine or neck. Then, they pull back the underlying muscles and tissues. This allows them to access the bone spur, and other troubling areas. They can either shave or remove the bone and connected tissues. Once these have been removed, the surgeon moves the muscles and tissues to their place. The surgeon sews the skin shut. The use of minimally invasive spine surgery lessens recovery time and post-operative pain.

Herniated Discs and Minimally Invasive Spine Surgery

Doctors will often interchangeably use the terms herniated disc, slipped disc, pinched nerve, and bulging disc. Though this affliction has several different terms, either the slipping or degeneration of a spinal disc causes all of these issues. The type of pain associated with a herniated disc will be determined by its cause. It can easily be diagnosed, and then treated with either nonsurgical or surgical procedures depending on the severity of the condition.
MRI showing herniated disc
Symptoms of a Herniated Disc
The symptoms associated with a herniated disc vary depending on the patient’s specific problem. There are two types of pain that can be caused by a herniated disc, axial pain and radicular pain. When a disc has degenerated, a patient will often experience axial pain, which is pain felt in the disc space itself. Axial pain can also extend down into the lower back or the legs.

When a disc has slipped or dislocated itself in some way, radicular pain is often experienced. A herniated disc pinching a nerve in the back causes radicular pain. This leads to radiating pain that can be felt in several areas of the body, depending on the problematic disc’s location. Radicular pain can either shoot from the neck down, in the neck, or through the legs. When radicular pain shoots through the legs, it is often referred to as sciatica.

Doctors can often reach a determination on the likely cause of back pain by conducting a physical examination and reviewing the patient’s symptoms and medical history. Once a doctor has reached a diagnosis, further testing is done for confirmation. Some tests that may be used are a CT scan, an MRI scan, and a discogram. A computerized tomography (CT) scan works like an x-ray, but the image is reformatted to show cross sections of the spine. A magnetic resonance imaging (MRI) scan can be used to assess the spinal nerves, disc alignment, height, hydration, and configuration of the spine. A discogram is often used if surgery is being considered. In this test, a dye is injected into the disc to recreate normal pain. This is used to determine which disc is causing the problem.

After diagnosis, the patient’s primary care physician will often refer them to a spine specialist, such as Dr. Solomon Kamson of the Spine Institute Northwest. Additional testing may be performed to determine if the correct diagnosis has been made. Some nonsurgical options for treating a herniated disc include rest, pain management, and physical therapy. However, in severe cases or when more conservative treatment options have not been enough to alleviate pain, surgery may be performed to remove the offending disc.

One common surgery for a herniated disc is a minimally invasive procedure known as a lumbar discectomy. A lumbar discectomy requires only a small incision, often less than one inch. This incision is made over the herniated disc. Then, the surgeon inserts a retractor, to remove a small amount of the lamina bone and allow the surgeon a view of the spinal nerve and disc. Next, the surgeon retracts the nerve and removes the damaged disc. Finally, bone graft material is used to replace what was removed and the incision is closed up. The Spine Institute Northwest specializes in minimally invasive spine surgery procedures like the discectomy.

Doing Yoga to Reduce Back Pain

Suffering from back pain can affect every aspect of your life, from properly performing your job to cleaning your house. A wide variety of treatments are available through mainstream medicine, ranging from pain medication and muscle relaxers to a variety of surgery options. Before beginning any treatment regime, it is a good idea to see an experienced back doctor like Dr. Solomon Kamson to ensure that you have an accurate diagnosis.

Often, the back pain people experience is a result of stressed muscles. Yoga is designed to strengthen and stretch muscles without causing pain or undue stress. Practicing yoga exercises every day can reduce stress on the spine, as well as the stress caused by everyday life problems. Yoga is a well-known stress reliever for all muscle pain and stiffness, which is the precursor to back pain. Yoga is also good for a meditative technique, which is another stress reliever. Try yoga to make your life a little more flexible. Before you begin any exercise regimen, make sure you check with a specialist like Dr. Kamson to make sure your body can handle the yoga poses and that you will not be exacerbating an underlying condition.

An easy pose to start with requires you to stand on a yoga mat with your feet apart and bend at the waist with your arms crossed. Your fists should be touching the opposite elbows. Bend all the way down while keeping your legs straight, then relax your back and neck while squeezing your fists. Squeezing your fists while your elbows are bent will trigger your central nervous system to open your back muscles.

Stretching your hamstrings can also help relieve back pain. Try lying flat on the floor or a mat and raising one leg while bending the knee until it reaches your chest. Place a strap or towel around your foot, holding it with the hand on the same side. Now, straighten your leg all the way up in the air, and hold it there for at least three minutes, but no more than five minutes. Repeat the exercise with the other leg.

Exercises aimed at relaxing your back muscles will also help to relieve back pain. A good way to relax your back muscles is to lie down on the floor with your legs straight up against a wall. This will relax your muscles while allowing bodily fluids to drain from your feet. Hold this position for at least five, but no more than 10 minutes at a time. This is also a yoga exercise used to cool down after a strenuous exercise session.

Relieving the tension in your upper back and neck will help alleviate back pain. A good yoga exercise to help relieve this tension starts with getting down on your hands and knees on the floor. Take a deep breath, then point your toes out while exhaling. Now, round your back while pressing your palms down and tilting your head down, then relax. Repeat this exercise for six breaths.

Back pain can result from a wide range of problems that cannot always be alleviated by conservative therapies like exercise. If you are experiencing chronic back pain, consult a specialist like Dr. Kamson to get a proper diagnosis and an effective pain management plan.

Exercises to Lessen Osteoarthritis Pain

Osteoarthritis of the spine is a condition that causes chronic back pain. While there is no cure for osteoarthritis, there are many ways to lessen the pain, particularly those involving physical activity. Though these exercises have helped many individuals suffering from osteoarthritis of the spine, it is important not to enter into any exercise program without the guidance of a spine and neck specialist, such as Dr. Solomon Kamson of the Spine Institute Northwest.

Practice Good Posture
While this is not necessarily an exercise, practicing good posture is one way to alleviate back pain. Good posture can be practiced while standing or sitting by aligning the spine and the hips and keeping the shoulders back and relaxed. Good posture can also help to strengthen the core muscles of the body.

Light Strength-Training Exercises
Light strength training of the back will help to keep muscles strong. As the muscles of the back become stronger, they can help to protect the spine more effectively. This can alleviate pain from causes such as osteoarthritis.

Side Stretches
One simple strength-training exercise is side stretches while holding dumbbells (though if that’s not comfortable, side stretches can be performed with or without dumbbells). Stand straight, and then stretch an arm down your side as far as possible. Slowly release to the starting position and repeat on the other side.

W Stretches
This stretch is also arthritis-friendly, helping to strengthen the muscles of the back. First, place the arms at the sides of the body. The elbows should be in, and the palms of the hands should be facing outward. This will leave the arms in the shape of a “W.” Stretch the arms back until a stretch the muscles of the shoulders can be felt. Hold this position for three seconds, slowly release, and repeat.

Walking is often used for rehabilitation, to help alleviate back pain, and to improve cardiovascular health. It is one of the lowest impact activities that can help to strengthen the muscles of the back. There are several things to consider to get the most benefit from a walking regimen. First, practice good posture and use core muscles when walking. It is also important to wear proper shoes; orthotics can be good for this. Finally, try to walk lightly on the ground, and avoid concrete and pavement when possible.

Tai Chi
Tai chi and yoga are both often recommended to alleviate back pain; however, tai chi may be more helpful to those suffering from back pain because of osteoarthritis. Yoga is a great option for building strength and flexibility, but tai chi does this without stressing the joints. Tai chi was originally a fighting technique but has transformed into a continuous stretching exercise. The movements in tai chi are very gentle. It also focuses on poses from the waist, which places emphasis on spinal stretching.

Other Tips
Taking steps to improve back pain while doing chores or work can also help to alleviate pain from osteoarthritis. When moving throughout the day, place emphasis on the movements of core muscles. This will increase strength in the back. Additionally, be sure to protect your back by bending with your knees and tensing your stomach muscles. This can be practiced every day and is a form of exercise that will not take extra time out of a busy schedule.