Back pain from osteoarthritis can have an unpleasant ripple effect on many aspects of your life. The pain can affect your sleep and even your mood if you have trouble doing the things you need and enjoy doing. However, there are some evidence-based methods you can use to find relief.
What does back pain from osteoarthritis feel like?
Osteoarthritis of the spine affects the ligaments and cartilage between the facet joints that make up the spine. It is a degenerative condition that gets worse with age. As you age, the cartilage that covers the facet joints can wear down. Additionally, the discs in your back, which are mostly made of water, can lose water as you age, causing the discs to narrow and put pressure on the facet joints.
People complain of stiffness or aching or throbbing pain and often, if a nerve is involved, the pain can be described as a burning pain.
The pain usually starts in the lower back but can then travel down to the buttocks or even the feet if a nerve is involved. Back pain can be quite uncomfortable, as it makes it difficult to move and makes it difficult to perform functional activities.
How to manage back pain caused by osteoarthritis?
Here are 7 tips you can try:
1. Exercise
When it hurts to move, we may avoid any exercise for fear of causing more back pain, but this can actually make back pain worse. Being sedentary can eventually lead to tight or weak muscles, weight gain, as well as poor sleep and mood, all of which can make back pain worse. The key is to find exercises that help your back, the right exercise is about trying to improve the mechanics of your spine to have more strength in your core and more flexibility, especially in your hamstrings and lower back muscles.
Swimming and water exercises are good options, as you still get a workout while the buoyancy of the water relieves tension. Walking is also beneficial. Walking poles are a great option, as they support your posture and you can go a little further and faster with less discomfort. It’s a good workout and you feel more confident.
With so many different causes of back pain, it’s important to see your healthcare provider for a proper diagnosis before starting any exercise.
2. Stretching and strengthening
A physiotherapist can also suggest specific stretching and strengthening exercises to do under their guidance as well as on your own at home. These exercises will help improve the mechanics of your back by balancing the structures in your back. Strengthening your core is really important for stability when moving. And improving flexibility will improve the length of your muscles, which will help reduce stress on your spine. The goal is to avoid overloading your joints with tight muscles; instead, we want your joints to be supported by strong muscles.
Osteopaths can also help people with back pain related to osteoarthritis. Evidence-based osteopathic treatment for osteoarthritis of the spine includes a combination of manual therapy, exercise prescription, self-management strategies, and patient education.
Osteoarthritis is a degenerative condition. Once diagnosed, it is a lifelong condition, so it is important to learn how to self-manage your symptoms through regular exercise.
3. Weight Management
If you are carrying extra pounds, your healthcare provider will likely talk to you about weight loss strategies to gradually lose and maintain 1 to 2 pounds per week. Weight loss is important because our spines are weight-bearing structures and extra weight can put a lot of pressure on those joints. More pressure means more stress and can potentially increase symptoms.
4. Footwear and Posture
Shoes that fit well provide support, help absorb impact when walking or standing on hard surfaces, and help you achieve a balanced, healthy posture, all of which help reduce pressure on your joints. Visit our resources to learn more about choosing the right shoes and proper sitting, standing, and lifting posture to protect your joints.
5. Heat and Cold
If you are experiencing a flare-up, cold packs are better in the early stages to help reduce inflammation. Afterward, most people prefer heat in the form of a heating pad, warm bath, or microwaveable hot pack to help relax muscles and soothe pain.
6. Rest
It is important to adjust your activities to give your spine a chance to rest, and it is also important to rest in the right position. You may think that sitting down is a rest, but sitting for long periods of time is often not a good idea because it puts pressure on the spine. Instead, lie down (rehearsing good posture, with pillows or other supports so that your head or hips do not cause your spine to curve too much).
Although not as effective as lying down, reclining in a reclining chair (for example, to read or watch TV) is another way to reduce pressure on your joints. Remember, staying in one position for too long can make osteoarthritis symptoms worse. Try to change positions frequently and break up long periods of sitting with periods of standing or stretching.
7. Movements to avoid
While you are having an arthritis flare, try not to lift heavy objects. Twisting can also be a problem. Twisting puts a lot of torque on the joints. It is a complex movement and tends to put forces on the joints that can cause problems. There is a lot of tissue there that can be compressed and twisting tends to increase that compression. There is currently no cure for osteoarthritis of the spine, although fortunately you do not have to suffer from increasing pain and being unable to perform daily activities. Research shows that when people incorporate regular exercise and self-management strategies into their daily routine, they can reduce their pain and improve their overall function. It is important to understand your pain and know what activities to avoid and what to do when you have a flare-up.
