Osteoarthritis is the most common type of arthritis, impacting nearly 27 million Americans. It’s a degenerative disorder in which cartilage breaks down, causing pain, swelling, and movement problems in the afflicted joints. While it can affect any part of the body, OA frequently presents itself in the knees, hips, neck, and lower back. Below are a few exercises that can help relieve pain for those with this type of arthritis. 

What Daily Exercises Can Reduce Osteoarthritis Discomfort? 

1. Knee Extensions

Sit in a chair in a normal seated position. Lift one leg straight out in front of you, squeezing the thigh muscles at the top of the extension. Bend the knee and bring the leg back down, aiming to sweep it past a 90-degree angle, if possible, before returning your foot to the floor. Do 20 reps before moving to the other leg. This improves range of motion in the knee, which can reduce arthritis pain and stiffness.

2. Reclining Leg Lifts

This can be performed from the comfort of your bed, making it an ideal exercise to do first thing in the morning. Lay on your back with your knees bent and feet flat on the mattress. Stretch one leg until it is flush against the bed, flexing the foot and toes. Raise that leg up past a 45-degree angle until you feel a gentle stretch in the thigh; hold for one second; then, slowly lower the leg back to the bed. Aim to raise only the leg and keep the back and hips flat. Do three sets of 15 reps on each leg. Gentle stretching improves flexibility, which can make it easier and less painful to move your joints. 

3. Neck Stretches

To increase mobility and reduce discomfort in the joints of the neck, sit in a chair with your shoulders back and neck straight. Gently pull the chin inward, as if you’re making a double chin. Hold this position for 10 seconds. You should feel a gentle stretch in the back of your neck.

Introducing regular exercise into your daily routine can help alleviate some of the discomfort and movement challenges associated with osteoarthritis. The team at Spectrum Healthcare is here to help you on your wellness journey. They provide integrated health care approaches to treat arthritis, including chiropractic services and physical therapy, for residents throughout Habersham County, GA. Schedule an appointment today by calling (706) 778-0077 or visit them online to learn more about their services.