Exercise Help for Lower Lumbar Arthritis

Hi, I have arthritis in my lumbosacral joints. I am unable to do any lunges, ride a standard bike (recumbent is ok if I am careful ), or any twisting movements

When I first started I spent a few months doing Pilates with a physiotherapist who specialised in the lumbosacral region. I found this improved my core strength and awareness of what my back was doing. I currently lift heavy weights (for me!), and do suspension training. I also do kettlebells.

I also spent a long time finding a personal trainer that was experienced in rehabilitation My main problem was having to progress slower than my enthusiasm wanted me to go. My trainer is very good at keeping me safe!

Swimming would also have been good. But water and I don't mix.

I hope you find a way to exercise, just be prepared for progress to be slow, and at times to seem to go backwards. Each day is getting you further along the path to. A stronger healthier you. :flowerforyou:

You can do bodyweight exercises that decompress the spinal discs like dips and pull ups. If you're not strong enough to do them at first you can do negatives (Jump up to the top and slowly lower yourself) or you can use some exercise bands to assist you. Good luck!

I work with a lot of spinal injury pt's at a neurophysiology diagnostics clinic (I do the test where they zap you and then poke you with needles, I am assuming you've had one) and the most important factor for a person's recovery that I have seen is their will to get better. People who will fight through thick and thin to heal have a much greater chance than the people who just go with what the doctor says so stay motivated!

Sorry to hear about your injuries. IMO:

Lower lumbar arthritis is not atypical. Everyone gets arthritis somewhere at some point in their lives. In the back it is typically at l45s1 because this is where we load that region of the body the most. The best thing for arthritis is motion (motion is lotion). Arthritis pain, if the arthritis is severe enough typically presents as soreness/stiffness after periods of inactivity (i.e. in the morning) that gets better with movement. In regards to sciatica, if it is coming from a nerve being pinched by a disc, the pain is typically worse with sitting, alleviated by standing, and the pain is described as burning, shooting, that radiates down the leg, past the knee, often accompanied by numbness and tingling. If your pain does not go past the knee, it is unlikely to be sciatica.

Consult with a dietician, they can help you with the weight mgmt. part of it, as exercise although important, will not be the main foundation of your weightloss.

If your pain is worse with standing, leaning backwards, cobra poses, and alleviated by sitting, or standing and leaning forward (and again your pain radiates below the knee), the nerve pain is likely coming from your nerve being irritated by your lumbar vertebrae (stenosis).

In any case beginning with a core strengthening program under the guidance of a health care professional that focuses on transverse abdominus (think kiegels/core) and multifidus (low back stabilizing muscles) is a good place to start.

If that doesn't help (i.e. a dedicated course of daily exercises over a period of at least a month), I'd contact a physio or similar to discuss other pain mgmt. options, including intramuscular stimulation (IMS), dry needling, acupuncture etc., or if you pain is not relieved by conservative measures, and all other therapy options have been exhausted, then seek a physiatrist to discuss joint injections or similar if your condition merits it.

Good luck.