Core Exercises to Relieve Back and Hip Arthritis Pain

Arthritis can be hard to deal with, but the right exercises can help control the pain. Core workouts specifically work best to relieve back and hip arthritis. To avoid causing any damage to your muscles, be sure to consult a professional, like those at St.Louis Pain Consultants before attempting these exercises.

Core Exercises on the Floor

Pelvic tilt

The first exercise we have is a pelvic tilt. A pelvic tilt benefits you by activating your abdominal muscles. While there are several variations of the pelvic tilt, this one is the best option for beginners.

Here is how to do a basic pelvic tilt:

  1. Lie on the floor with your knees bent. Put your arms out next to you and make sure your feet are flat on the floor. Allow your back to keep its natural curve in this position.
  2. As you exhale, begin to lift your hips gently. If you are doing this correctly, you will start to feel your lower back on the floor.
  3. Stay in this position for a few moments, then, when you are ready lower yourself down.
  4. Do 5-10 reps for this exercise.


When most people think of a plank, they think of holding themselves up using both arms and legs. This version is the same concept, but it is a lower impact on those with arthritis. A plank works to strengthen your core muscles.

  1. Prop yourself up on your hands and knees. Make sure your back is flat, and your arms are straight.
  2. Lift one of your legs straight behind you. Depending on your comfort level, you can also lift the opposite arm.
  3. Stay in this position for 4-6 seconds, and then lower yourself down into the starting position.
  4. Repeat with the opposite arm and leg.
  5. Repeat about ten times on each leg.

Core Exercises Using an exercise ball


Marching using an exercise ball is similar to a high knee workout. This version is best for those with arthritis because it is not as harsh on your joints.

  1. Sit on your exercise ball with your feet out in front of you flat on the floor. Have your knees bent to a 90-degree angle.
  2. Lift one heel off the ground at a time. Almost like, you are marching in place. For a more significant challenge, you can also try lifting your whole foot.
  3. As your foot is in the air, hold it for a few seconds before placing your foot back on the ground. 
  4. The key to this exercise is to keep good form. Make sure your back is straight the whole time for the best results.


Doing crunches on an exercise ball works to activate core muscles the same way as a standard crunch but with the support of the exercise ball on your back.

  1. Sit on your exercise ball and slowly lean back, so the ball is in the arch of your back.
  2. With your feet flat on the floor and your arms across your chest, gently pull up into a crunch.
  3. Make sure you use your abdominal muscles for this exercise and not your neck muscles. If you use your neck muscles, you will not get the arthritis benefits, and you will likely strain your neck.
  4. Do 5-10 reps.

When to see Pain Management Dr. Christopher

When you have everyday arthritis pain that never seems to go away, that is a good sign that you should go ahead and schedule a pain management appointment at St. Louis Pain Consultants will work with you to find the best course of action for your chronic pain.

If you are living with chronic pain, seek help from St. Louis Pain Consultants.

We want to help remind you what life without pain feels like.

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