Swimming, walking, yoga and Pilates are helpful exercises for your back. Try to pick an exercise you enjoy doing, as this will help you stick to it. Many people find the following exercises helpful. If you need to, adjust the position so that it’s comfortable. Try to do these exercises regularly.

Learn how to do twelve simple exercises designed to help you with problems and pain affecting your back, that you can start slowly and gradually build up.

Try these exercises for neck, shoulders, knees, back, hips, feet, ankles, toes, wrists, fingers and hands to manage your condition and maintain healthy joints.

Below are a set of exercises that you might wish to try if arthritis in your back is causing stiffness. Repeat each exercises 5 times. You should always build up new activities slowly. You may experience mild discomfort whilst performing these exercises. If this persists, stop immediately and consult your doctor, an osteopath or a physiotherapist.

When doing exercise you should listen to your pain levels, especially in the early stages. You may find that these exercises increase your symptoms slightly in the beginning. However, they should get easier over time and, with regular practice, can help to improve movement in the back.

The following exercises should be started gently and increased gradually, and you should not try to push hard to get rid of pain. A little discomfort is common when starting a new activity or exercise, especially if you have not been active for some time, as your joints and muscles get used to working again.

Regular exercise is essential as it helps to strengthen the muscles that protect and support the joints. Exercise has even been proven to help reduce the pain of arthritis and improve function. Try keeping an activity diary to understand what works well for you. This exercise helps you with upper spinal and shoulder mobility.

Starting position for all exercises is on all fours. Hands should be placed shoulder width apart, arms and thighs vertical. Use an exercise mat if you have one. Arch the back, at the same time, look down at the floor. Then lower the stomach towards the floor, hollowing the back and at the same time look up at the ceiling.

Lie on your back with your knees bent and your back in a neutral position (halfway between flat back and arched back). Engage your core by recruiting your pelvic floor and transverse abdominis. Maintain a steady abdominal breathing while you slide one foot out until your leg is …

The resources contain information about the nature of your condition, practical advice for managing it and simple exercises you can do in your home to aid your recovery. The advice has been compiled by NHS England, the Chartered Society of Physiotherapy, Versus Arthritis, Public Health England and the Arthritis and Musculoskeletal Alliance (ARMA).