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Five Exercises To Ease Joint Pain

Joint pain can significantly impact the quality of life for a sufferer, making the simplest activities painful and challenging (What to Know About Joint Pain).

In many cases, the associated ailment can be effectively managed by incorporating set exercises into your daily routine. These exercises can improve mobility, flexibility, and strength in the affected areas.

A chiropractor can recommend suitable exercises for a particular joint. In many cases, they can also help treat your joint pain using chiropractic techniques (Chiropractic Care Of Joint Pain).

In this article, we explore why exercise is vital for joint health. We also provide detailed instructions on five exercises that are especially useful for reducing joint pain.

Why Exercise Is Important For Managing Joint Pain

It is important to stress that regular physical activity is crucial for maintaining joint function and overall musculoskeletal health (Tips To Keep Joints Healthy).

Simple stretch exercises can strengthen the muscles around joints, helping to support and stabilise them. By strengthening the joint muscles, the burden on joint surfaces can be significantly reduced, and long-term wear can be minimised.

In addition, increased mobility helps improve blood circulation, which itself promotes healing, reduces stiffness, and alleviate joint pain.

Your health practitioner can recommend a range of stretches and exercises (Examples Of Exercises Used For Joint Pain) that can help increase the flexibility of a troublesome joint and help improve its range of movement.

By incorporating these exercises into your daily routine, significant improvements in joint performance can be made that help prevent further injuries and future joint issues.

5 Exercises to Reduce Joint Pain

Each of the following exercises is designed to target different joints, with the ultimate aim of improving flexibility, strength, and mobility.

Please note: If you have chronic joint issues or other health conditions, consult your healthcare professional before starting. If you suffer from severe joint pain, you should modify your exercises to prevent further injury.

Use props like chairs or cushions for support, and reduce the range of motion to accommodate your comfort level. Always perform your exercises slowly and carefully. Most importantly, avoid any movements that cause sharp or sudden pain.

Cat Camel Stretch

The Cat Camel (or Cat Cow) stretch is a gentle exercise that improves flexibility in your spine and helps relieve tension in your back.

Here’s how to perform it (VIDEO):

  • Start on your hands and knees with your wrists directly under your shoulders and your knees under your hips.
  • Slowly arch your back, tucking your chin into your chest and pulling your abdominal muscles toward your spine. This is the “Cat” position.
  • Then, slowly let your back sag toward the floor, lifting your head and tailbone toward the ceiling. This is the “Camel” position.
  • Alternate between these positions for 1–2 minutes, moving in a smooth, controlled manner.

Child Pose

The Child’s pose is a restorative yoga pose that helps to stretch the lower back, hips, thighs, and ankles, thereby reducing stress and tension in these areas.

Here’s how to perform it (VIDEO):

  • Start by kneeling on the floor (toes together and knees hip-width apart).
  • Lower your buttocks towards your heels as you stretch the rest of your body down and forward.
  • Lay your torso between your thighs and touch your forehead to the floor.
  • Extend your arms forward or lay them along your body.
  • Hold the pose for several minutes (while breathing deeply to help release tension).

Wall Angel Stretch

Wall Angel stretches are excellent for improving posture and mobility in the shoulder joints.

Here’s how to perform it (VIDEO):

  • Stand with your back flat against a wall, feet about four inches from the base.
  • Keeping your back against the wall, raise your arms to shoulder height (with elbows bent and the backs of your hands against the wall).
  • Slowly slide your arms up over your head (keeping them flat against the wall), then slide them back down to the starting position.
  • Repeat this stretch 10–15 times, ensuring your back and arms maintain contact with the wall throughout.

Brugger’s Relief Position

Brugger’s Relief Position is designed to improve postural stability and relieve tension in the upper body.

Here’s how to perform it (VIDEO):

  • Sit at the edge of a chair with your legs apart (feet placed firmly on the ground).
  • Extend your arms to the sides, palms facing forward, and push your chest outward while drawing your shoulder blades together.
  • Hold this position for 10 seconds, then relax. Repeat several times.

Deep Squats

Deep squats help strengthen the muscles around your knees and hips, supporting joint health.

Here’s how to perform them (VIDEO):

  • Stand with your feet slightly wider than hip-width apart.
  • Lower your body as far as you can by pushing your hips back and bending your knees.
  • Keep your back straight and ensure your knees do not go past your toes.
  • Push yourself back up to the starting position.
  • Perform 8–10 repetitions, ensuring smooth, controlled movements.

How Can a Chiropractor Help With Joint Pain

Chiropractors have extensive experience in managing acute and chronic joint pain. Chiropractic care is especially recommended for those who prefer not to use pain medications.

Chiropractors help with these ailments by addressing the underlying issues. In particular, damage to a joint typically causes a knock-on effect in the surrounding muscles, ligaments, and other tissues. By relieving the tightness and muscle spasms in these tissues, chiropractors can help relieve your joint pain.

Chiropractors offer a range of techniques for the care of joints and the surrounding soft tissue (How Can A Chiropractor Help With Joint Pain). These include:

  • Spinal manipulation therapy;
  • Joint mobilisation;
  • Stretching and massage;
  • Heat and/ or cold therapy;
  • Low-Level Laser Treatment;
  • Ultrasound.

The range of chiropractic care may be limited when treating some types of joint problem. However, techniques such as joint mobilisation and soft-tissue therapies can be used safely in most cases.

Tips To Protect Your Joints

Here are a few tips to help protect your joints.

Stay Active

Regular movement helps keep your joints flexible.

Maintain A Healthy Weight

Excess weight puts more stress on your joints
(particularly on your knees, hips, and back).

Use Proper Form And Techniques When Performing Activities

This helps prevent additional stress on already vulnerable joint areas.

Maintaining Proper Posture

A good posture can ensure that your body is aligned, reducing abnormal wear on joint surfaces. This can alleviate existing pain and prevent additional injuries.

Conclusions: 5 Exercises To Ease Joint Pain

The exercises described above should help joint pain sufferers ease their joint pain. Incorporating these exercises into your daily routine can enhance your joint function, reduce joint pain, and improve your overall quality of life.

By committing to these exercises and following the tips provided, you can take an active role in managing your joint health and maintaining an active, pain-free lifestyle.

Sadique Mamun

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