Reduce Back Pain: 5 quick and easy exercises to reduce back pain

Osteoarthritis treatment

Osteoarthritis doesn’t have to hold you back. An exercise physiologist can help improve your strength and mobility.

Get expert help managing your osteoarthritis so you can enjoy an active, pain-free life and pursue the activities you love.

Free Initial Osteoarthritis Consult

Effective pain management

Improved joint flexibility

Improved Strength

Symptoms of Osteoarthritis

Common Osteoarthritis symptoms we can help you manage:

Pain in affected joints during/after movement

Stiffness, especially upon awakening or after inactivity

Joint tenderness when applying light pressure

Loss of flexibility and limited range of motion

Joint swelling and inflammation

Joint instability or feeling of looseness

Weakness in nearby muscles

Grinding sensation or noise during joint movement (crepitus)

Bone spurs forming around joints

Change in joint shape and appearance

Osteoarthritis can greatly affect your life, causing pain, stiffness, and difficulty performing daily activities. It may have forced you to give up beloved hobbies or strained your emotional wellbeing. Remember, with the right support and strategies, it is possible to manage this condition and restore your quality of life.

How can we help treat Osteoarthritis?

An exercise physiologist can play a crucial role in the treatment of osteoarthritis. One of the primary ways we can help is through the prescription and management of specific exercises. Exercise has been identified as an essential component of osteoarthritis treatment, working to ease pain and maintain mobility.

We often utilise aerobic exercises such as walking, cycling, swimming, or using an elliptical machine. These exercises can strengthen the heart, increase lung efficiency, reduce fatigue, build stamina, and help manage body weight, which can in turn lessen pressure on affected joints.

Exercise increases strength and makes movement easier, both critical factors in managing osteoarthritis. Regular physical activity can reduce joint pain, help fight fatigue, and significantly improve quality of life for those living with this condition.

Let us help you with a safe, effective, and personalised exercise program to help manage and mitigate the symptoms of osteoarthritis.

Overcome Osteoarthritis.
How to get started:

Book a session

Simply book online or give us a call to book your session.

Initial consult

We'll get to know and understand where you're at in your health journey, and create a plan tailored to your needs.

Get stronger, move better

Manage your condition, strengthen your body and live an active life.

Common causes of Osteoarthritis

  • Joint Injury or Trauma, e.g. ACL injury
  • Family History of Osteoarthritis
  • Obesity or Excess Weight
  • Joint Overuse or Repetitive Stress
  • Sedentary Lifestyle
  • Poor Diet

What to expect at your appointment

  • Thorough initial appointment with history taking.
  • Physical screening.
  • Planning and goal setting.
  • Education on the most recent research, ensuring you understand the appropriate exercise required for improvement.
  • Self management techniques.
  • Brief exercise session to lay the groundwork for progressions.

Osteoarthritis treatment FAQs

What could happen if I don’t seek treatment for Osteoarthritis?

If someone doesn’t seek treatment for osteoarthritis (OA), several complications and challenges may arise:

  • Increased pain and discomfort
  • Increased difficulty performing daily activities
  • Reduced mobility
  • Progression of joint damage
  • Decreased quality of life
  • Mental health challenges
  • Increased healthcare costs
  • Dependency on pain medications

For managing osteoarthritis, a holistic approach works best. Exercise should always be the first port of call, however it isn’t a silver bullet. Strengthening the muscles around your joints. Depending on the severity of your symptoms, you may need to speak with your GP regarding pain management, including medication and steroid injections. Typically seen as a last resort, joint replacement surgery has been shown to reduce symptoms and improve mobility.

Absolutely! It’s important to reframe the idea that your symptoms are a result of the age-old (and incorrect) adage “wear and tear”; Rather, think of “wear and repair”. Through progressive graded exercise and strength training, you can get stronger, more mobile, and reduce your pain.

Of course! Exercise has many benefits when it comes to the management of arthritis. It helps maintain joint flexibility, strengthens muscles for better support, and reduces stiffness. While exercising with arthritis can seem daunting, seeking the guidance of an exercise physiologist, who specialises in the prescription of exercise for conditions such as arthritis, will ensure that you do so safely and effectively.

There are medications that can assist with the management of pain associated with osteoarthritis, and there is also limited evidence that some supplements, such as glucosamine or circumin, can support joint health. However, it is always best to speak to your GP regarding medication options.

Not in all cases – it depends on the severity of your symptoms and how much it impacts upon your daily life. Joint replacements should always be the last port of call, as it has been shown that exercise and arthritis education can significantly improve your mobility and pain.

Managing arthritis daily involves a combination of strategies. Stay active with joint-friendly exercises, maintain a healthy weight, and prioritise a balanced diet rich in anti-inflammatory foods. Listen to your body and take breaks when needed. Heat or cold therapy, medications as prescribed, and stress management techniques also contribute to effective day-to-day arthritis management.

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Back on Track: 5 quick and easy exercises to reduce back pain

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