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Home Exercises for Pain Relief

Simple, illustrated home exercises for the low back, neck, knee, hip and shoulder, plus gentle chair yoga for seniors.

Gentle movement can be part of caring for many types of pain. These are simple, widely used home exercises for the low back, neck, knee, hip and shoulder, plus a chair yoga section for seniors. Move slowly, stay within a comfortable range, and keep breathing.

Safety First

  • Check with our office before starting any new exercise.
  • Stop if pain is sharp or getting worse, or if you notice new numbness or weakness, and call us.
  • These exercises do not replace an exam or a personal treatment plan.

Low Back

Pelvic Tilt exercise

Pelvic Tilt

  1. Lie on your back with knees bent and feet flat.
  2. Gently tighten your belly and press your lower back toward the floor.
  3. Hold, then relax.

Hold 5 seconds, repeat 10 times.

Single Knee to Chest exercise

Single Knee to Chest

  1. Lie on your back with knees bent.
  2. Bring one knee toward your chest and hold it with both hands.
  3. Lower it slowly and switch sides.

Hold 20-30 seconds, 2-3 times each side.

Cat-Cow exercise

Cat-Cow

  1. Start on hands and knees, hands under shoulders and knees under hips.
  2. Slowly round your back up toward the ceiling.
  3. Then gently let your belly lower and lift your chest. Move only within a comfortable range.

Repeat slowly 10 times.

Bridge exercise

Bridge

  1. Lie on your back with knees bent and feet flat, hip-width apart.
  2. Squeeze your buttocks and lift your hips until shoulders, hips and knees line up.
  3. Lower slowly.

Hold 3-5 seconds, repeat 10 times.

May suit: Herniated Discs, Degenerative Disc Disease, Spinal Stenosis, Spinal Arthritis, Sciatica, Post-Laminectomy Syndrome, Myofascial Pain

Neck

Chin Tuck exercise

Chin Tuck

  1. Sit or stand tall with eyes level.
  2. Gently slide your chin straight back, making a double chin.
  3. Relax and repeat.

Hold 5 seconds, repeat 10 times.

Side Neck Stretch exercise

Side Neck Stretch

  1. Sit tall with shoulders relaxed.
  2. Slowly tilt your ear toward your shoulder until you feel a gentle stretch.
  3. Return to center and switch sides.

Hold 20-30 seconds, 2-3 times each side.

Neck Rotation exercise

Neck Rotation

  1. Sit tall facing forward.
  2. Slowly turn your head to look over one shoulder, only as far as is comfortable.
  3. Return to center and turn the other way.

Repeat 5-10 times each side.

Shoulder Blade Squeeze exercise

Shoulder Blade Squeeze

  1. Sit tall with arms at your sides and elbows bent.
  2. Gently squeeze your shoulder blades together and down.
  3. Relax.

Hold 5 seconds, repeat 10 times.

May suit: Headaches, Spinal Arthritis, Herniated Discs, Myofascial Pain

Knee

Quad Set exercise

Quad Set

  1. Sit with legs straight and a small rolled towel under one knee.
  2. Tighten the front of your thigh to press the knee down into the towel.
  3. Relax and switch legs.

Hold 5 seconds, repeat 10 times each leg.

Straight Leg Raise exercise

Straight Leg Raise

  1. Lie on your back with one knee bent and the other leg straight.
  2. Tighten the thigh of the straight leg and lift it to the height of the bent knee.
  3. Lower slowly.

Repeat 10 times each leg.

Heel Slide exercise

Heel Slide

  1. Lie on your back with legs straight.
  2. Slowly slide one heel toward your buttocks, bending the knee as far as is comfortable.
  3. Slide it back out and switch legs.

Repeat 10 times each leg.

Seated Knee Extension exercise

Seated Knee Extension

  1. Sit tall in a sturdy chair with feet flat.
  2. Slowly straighten one knee until the leg is level.
  3. Lower slowly and switch legs.

Hold 3-5 seconds, repeat 10 times each leg.

May suit: Arthritis, Bursitis

Hip

Clamshell exercise

Clamshell

  1. Lie on your side with hips and knees bent and feet together.
  2. Keeping your feet touching, lift your top knee a few inches.
  3. Lower slowly. Do not let your hips roll back.

Repeat 10 times each side.

Standing Hip Abduction exercise

Standing Hip Abduction

  1. Stand tall holding the back of a sturdy chair.
  2. Keeping your leg straight and toes forward, lift it out to the side a short distance.
  3. Lower slowly and switch sides.

Repeat 10 times each side.

Figure-4 Stretch exercise

Figure-4 Stretch

  1. Lie on your back with knees bent.
  2. Cross one ankle over the opposite knee.
  3. Hold behind the bottom thigh with both hands and gently pull it toward your chest until you feel a stretch in the buttock.

Hold 20-30 seconds, 2-3 times each side.

Standing Hip Flexor Stretch exercise

Standing Hip Flexor Stretch

  1. Stand in a staggered stance, one foot forward, holding a chair if needed.
  2. Keep your torso upright and gently shift your hips forward.
  3. Feel the stretch in the front of the back hip, then switch sides.

Hold 20-30 seconds, 2-3 times each side.

May suit: Arthritis, Bursitis, Sciatica, Pelvic Pain, Myofascial Pain

Shoulder

Pendulum exercise

Pendulum

  1. Lean forward with one hand on a table for support.
  2. Let the other arm hang straight down, relaxed.
  3. Gently swing it in small circles, letting your body move the arm.

30 seconds each direction, 2-3 times.

Wall Finger Walk exercise

Wall Finger Walk

  1. Stand facing a wall at about arm's length.
  2. Place your fingertips on the wall and slowly walk them upward.
  3. Stop where it feels like a gentle stretch, then walk back down.

Repeat 5-10 times.

Cross-Body Stretch exercise

Cross-Body Stretch

  1. Stand or sit tall.
  2. Bring one arm across your chest.
  3. Use the other hand to gently hold it above the elbow, then switch sides.

Hold 20-30 seconds, 2-3 times each side.

Shoulder Rolls exercise

Shoulder Rolls

  1. Stand or sit tall with arms relaxed.
  2. Slowly roll your shoulders up, back and down in a circle.
  3. Then reverse the direction.

10 rolls each direction.

May suit: Arthritis, Bursitis, Myofascial Pain

Chair Yoga for Seniors

Safety: Use a sturdy chair without wheels, keep both feet flat on the floor, and stop if anything feels dizzy or painful.

Seated Cat-Cow chair yoga pose

Seated Cat-Cow

  1. Sit near the front of the chair with hands on your knees.
  2. Gently arch your back and lift your chest.
  3. Then round your back and drop your chin.

Breathing: Breathe in as you lift your chest, out as you round.
Hold: Repeat slowly 5-8 times.

Seated Twist chair yoga pose

Seated Twist

  1. Sit tall with feet flat.
  2. Place one hand on the opposite knee and the other on the chair seat beside or just behind your hip.
  3. Gently turn your upper body, then return to center and switch sides.

Breathing: Breathe in to sit tall, breathe out as you turn.
Hold: Hold 3-5 breaths each side.

Seated Side Stretch chair yoga pose

Seated Side Stretch

  1. Sit tall with one hand resting on the chair seat.
  2. Reach the other arm up overhead.
  3. Lean gently to the side, then switch sides.

Breathing: Breathe in as you reach up, out as you lean.
Hold: Hold 3-5 breaths each side.

Ankle Circles chair yoga pose

Ankle Circles

  1. Sit tall holding the chair seat.
  2. Lift one foot slightly off the floor.
  3. Slowly circle the ankle, then reverse and switch feet.

Breathing: Breathe slowly and evenly.
Hold: 5-10 circles each direction, each foot.

Seated Forward Fold chair yoga pose

Seated Forward Fold

  1. Sit with feet flat, hip-width apart.
  2. Slowly fold forward, letting your hands slide down your shins.
  3. Let your head relax, then roll up slowly to sit tall.

Breathing: Breathe out as you fold, in as you come up.
Hold: Hold 3-5 breaths.

Neck and Shoulder Rolls chair yoga pose

Neck and Shoulder Rolls

  1. Sit tall with hands on your thighs.
  2. Slowly roll your shoulders up, back and down.
  3. Then gently tilt your ear toward each shoulder.

Breathing: Breathe in as shoulders lift, out as they lower.
Hold: 5 rolls each direction, then 3 breaths each side for the neck tilt.

May suit: Arthritis, Spinal Arthritis, Spinal Stenosis, Neuropathic Pain

We Are Here to Help

Questions about which exercises are right for you? Call Hudson Valley Pain Management in Kingston, NY, at 845-245-6033 to schedule a visit with Dr. Rema, 33 Grand Street, Suite 33A, Kingston, NY 12401.

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Elvis W. Rema, MD · Pain Management · 33 Grand Street, Suite 33A, Kingston, NY 12401 · Phone 845-245-6033 · Fax 845-245-6054 · Castle Connolly Top Doctor

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