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Bone Spur Exercises: Manage Pain and Maintain Function

Bone spurs (osteophytes) are bony projections that develop along joint edges, usually where bones meet. While you can't exercise away a bone spur, the right exercises can reduce pain, improve mobility, strengthen supporting muscles, and help you stay active despite having bone spurs.

Understanding Bone Spurs

What they are:

  • Bony growths along joint margins
  • Body's attempt to increase surface area
  • Response to stress, arthritis, or injury
  • Often form where tendons/ligaments attach

Common locations:

  • Spine (cervical and lumbar)
  • Heels (calcaneal spurs)
  • Shoulders
  • Hips
  • Knees

Causes:

  • Osteoarthritis (most common)
  • Repetitive stress
  • Aging
  • Injury
  • Plantar fasciitis (heel spurs)
  • Poor posture (spine)

Important fact: Many bone spurs cause no symptoms and are found incidentally. Pain often comes from inflammation of surrounding soft tissues, not the spur itself.

General Principles

  1. Keep moving — Inactivity makes joints stiffer
  2. Low impact — Reduce stress on affected joints
  3. Strengthen supporting muscles — Takes load off joints
  4. Maintain flexibility — Prevent further stiffening
  5. Listen to your body — Avoid exercises that cause sharp pain

Heel/Foot Bone Spur Exercises

Heel spurs often accompany plantar fasciitis.

Plantar Fascia Stretch

  1. Sit, cross affected foot over knee
  2. Pull toes back toward shin
  3. Feel stretch along arch
  4. Hold 30 seconds
  5. Do before getting out of bed

Calf Stretch

  1. Face wall, hands on wall
  2. Step affected foot back
  3. Keep heel down, knee straight
  4. Lean forward
  5. Hold 30 seconds each leg

Towel Stretch

  1. Sit with legs extended
  2. Loop towel around ball of foot
  3. Pull toward you
  4. Hold 30 seconds

Towel Scrunches

  1. Place towel flat under foot
  2. Scrunch toward you with toes
  3. 2-3 towel lengths
  4. Strengthens arch muscles

Marble Pickups

  1. Pick up marbles with toes
  2. Transfer to cup
  3. 20 marbles each foot

Rolling

  1. Roll frozen water bottle under arch
  2. Or golf ball (more intense)
  3. 2-3 minutes
  4. Combines stretch and ice

Spine Bone Spur Exercises

Neck (Cervical Spine)

Chin Tucks

  1. Sit tall
  2. Draw chin back (double chin)
  3. Hold 5 seconds
  4. 15 repetitions

Gentle Neck Range of Motion

  1. Turn head side to side
  2. Tilt ear to shoulder
  3. Look up and down
  4. Move slowly, don't force
  5. 5-10 each direction

Isometric Neck Strengthening

  1. Place hand on forehead
  2. Press head into hand (no movement)
  3. Hold 5 seconds
  4. Repeat each direction
  5. 10 each direction

Lower Back (Lumbar Spine)

Cat-Cow

  1. On hands and knees
  2. Arch back up (cat)
  3. Drop belly down (cow)
  4. Move slowly
  5. 10-15 repetitions

Knee to Chest

  1. Lie on back
  2. Pull one knee toward chest
  3. Hold 30 seconds
  4. Repeat other side
  5. Then both together

Pelvic Tilts

  1. Lie on back, knees bent
  2. Flatten lower back to floor
  3. Then arch slightly
  4. 15 repetitions

Partial Curl-Up

  1. Lie on back, knees bent
  2. Place hands behind head
  3. Lift shoulders slightly (not full sit-up)
  4. Hold 3 seconds
  5. 10 repetitions

Bridge

  1. Lie on back, knees bent
  2. Lift hips
  3. Hold 5 seconds
  4. Lower with control
  5. 15 repetitions

Shoulder Bone Spur Exercises

Pendulum Exercise

  1. Lean forward, support with good arm
  2. Let affected arm hang
  3. Swing gently: circles, forward/back, side to side
  4. 1-2 minutes
  5. Very gentle—uses gravity

Shoulder Shrugs

  1. Raise shoulders toward ears
  2. Hold 5 seconds
  3. Release
  4. 15 repetitions

Wall Slides

  1. Back against wall
  2. Arms in W position
  3. Slide up to Y position
  4. Keep arms touching wall
  5. 2 sets of 10

External Rotation with Band

  1. Elbow at side, bent 90°
  2. Band attached to side
  3. Rotate forearm outward
  4. Control return
  5. 3 sets of 12

Rows

  1. Band or light weight
  2. Pull toward body
  3. Squeeze shoulder blades
  4. 3 sets of 12

Avoid: Overhead movements that cause impingement pain

Hip Bone Spur Exercises

Gentle Hip Circles

  1. Lie on back
  2. Bring one knee toward chest
  3. Make small circles with knee
  4. 10 each direction

Supine Hip Flexor Stretch

  1. Lie on edge of bed
  2. Pull one knee to chest
  3. Let other leg hang off edge
  4. Hold 30 seconds each

Clamshells

  1. Side-lying, knees bent
  2. Keep feet together
  3. Lift top knee
  4. 3 sets of 15 each side

Glute Bridges

  1. Lie on back, knees bent
  2. Lift hips
  3. Don't overextend
  4. 3 sets of 12

Pool Walking

  • Excellent for hip bone spurs
  • Reduces joint loading
  • Allows movement without pain

Knee Bone Spur Exercises

Quad Sets

  1. Sit with leg extended
  2. Tighten thigh, push knee down
  3. Hold 5-10 seconds
  4. 3 sets of 15

Straight Leg Raises

  1. Lie on back
  2. Keep leg straight
  3. Lift 6-8 inches
  4. Lower with control
  5. 3 sets of 12 each leg

Heel Slides

  1. Lie on back
  2. Slide heel toward buttock
  3. Go to comfortable range
  4. 20 repetitions

Step-Ups (Low Step)

  1. 4-6 inch step
  2. Step up with control
  3. Don't let knee cave in
  4. 3 sets of 10 each leg

Swimming/Water Walking

  • Reduces joint stress
  • Excellent for knee spurs
  • Maintains fitness

General Strengthening

Strong muscles support joints and reduce stress on areas with bone spurs.

Core Work

  • Planks
  • Dead bugs
  • Bird dogs

Hip Strengthening

  • Clamshells
  • Side-lying leg raises
  • Bridges

Overall Conditioning

  • Walking
  • Swimming
  • Cycling (if tolerated)
  • Elliptical

Low-Impact Cardio Options

  • Swimming
  • Water aerobics
  • Cycling (adjust for comfort)
  • Elliptical
  • Walking
  • Rowing (if tolerated)

Avoid or modify:

  • Running (high impact)
  • Jumping
  • High-impact aerobics

Pain Management Around Exercise

Before Exercise

  • Gentle warm-up (5 minutes walking)
  • Heat to affected area (may help)
  • Medication if recommended by doctor

During Exercise

  • Stop if sharp pain
  • Some discomfort may be normal
  • Don't push through significant pain

After Exercise

  • Ice for 15-20 minutes if inflamed
  • Gentle stretching
  • Rest if needed

Daily Routine Example

Morning (10 minutes)

  1. Gentle range of motion (3 min)
  2. Light stretching (4 min)
  3. Low-level strengthening (3 min)

Midday

  • Movement break
  • Gentle stretches

Evening (15 minutes)

  1. Strengthening exercises (8 min)
  2. Stretching (5 min)
  3. Ice if needed (15 min)

When to Seek Help

See a doctor if you have:

  • Severe pain limiting function
  • Numbness or weakness
  • Loss of bladder/bowel control (spine)
  • Significant reduction in range of motion
  • Pain not improving with conservative care

Treatment options:

  • Physical therapy
  • Anti-inflammatory medications
  • Cortisone injections
  • Surgery (rare, for severe cases)

What to Expect

Exercise CAN:

  • Reduce pain
  • Improve function
  • Strengthen supporting muscles
  • Maintain mobility
  • Slow progression of arthritis

Exercise CANNOT:

  • Remove bone spurs
  • Reverse joint damage
  • Cure underlying arthritis

Important: Many people with bone spurs live pain-free by maintaining muscle strength, flexibility, and appropriate activity levels. The spur itself isn't always the problem—inflammation and muscle weakness often are.

Focus on what you CAN do, stay active within your limits, and work with healthcare providers if symptoms don't improve.

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