7 Intense Core Exercises To Relieve Back And Hip Arthritis Pain

Keeping strong the core muscles throughout your abdomen and back, supporting your joints, will provide stability and balance to your entire body. And if you introduce core-building exercises into your routine magic things can happen, such as: your body will rely on the muscles to support weight and movement, and the joints won’t hurt anymore because pressure will be taken off them.

Most of you know the feeling of arthritis pain, and I can guess that it’s unbearable sometimes, but introducing the below exercises in your daily routine will strengthen your lower back, abdominal and pelvic muscles, leading to painless joints.

1. Pelvic tilt

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Lie on the floor with your knees bent, your feet placed on the floor parallel to each other, and your arms at your sides.
Tighten your lower abdominal muscles, sinking your abdomen downward toward your spine without using your buttock or leg muscles to help you. Your pelvis will tilt upward slightly during this movement, but it won’t leave the floor.
Hold this position for 5 seconds, then relax your muscles.
Do 5 to 10 repetitions.

2. Lying march

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Lie on your back on the floor, with knees bent and arms your sides.
Tighten your stomach muscles and slowly raise your leg 3 to 4 inches from the floor. Hold it for a few seconds, then slowly lower it to the floor.
“March” for 30 seconds by alternating legs for two to three repetitions.

3. Bridge

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Lie on your back on the floor, with knees bent and arms your sides.
Slowly raise the buttocks from the floor, until your body is straight from your knees to your shoulders.
Hold the bridge position for 8 to 10 seconds, then slowly lower to starting position.

4. Planking

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Start with your hands and knees on the floor and your back straight.
Raise one leg off the floor and behind you, with the knee slightly bent and no arch in the back or neck.
Hold for 4 to 6 seconds, then slowly lower to starting position.
For a slightly more advanced exercise, raise one leg and the opposite arm at the same time. Hold for 4 to 6 seconds, then slowly lower to starting position.

5. Marching on the ball

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Sit on the exercise ball with your feet in front of you shoulder-width apart and flat on the ground
Lift one heel while keeping your toes on the ground. (For a greater challenge, lift your whole foot off the ground.)
Hold that position for a few seconds and then put that foot back on the ground and switch to the other side. Repeat for 10 to 15 minutes.

6. Half crunch on the ball

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Sit on the exercise ball with your feet flat on the floor and your arms crossed over your chest or on your hips.
Lean back at a 45-degree angle, bending at your hips and raising up on your toes without moving your feet.
Use your abdominal muscles to pull yourself back up into a sitting position without lifting your feet, rocking forward into a flat-footed position. Repeat 5 times.

7. Oblique crunch on the ball

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Sit on the exercise ball with your feet flat on the floor and your arms raised straight overhead.
Lean back at a 45-degree angle, bending at your hips and raising up on your toes without moving your feet.
Hold this position and lower one arm at a time slowly toward your opposite knee.
Repeat 10 times on each side, alternating arms.

Image Credits: Verywellhealth