How To Relieve Back And Knee Pain With Excercise

There are some times when all you want to do is lie in bed all day, if you have back or an essential joint in pain. Sounds enticing, but in many situations it may worsen the issue. Doctors prescribe bed rest for back pain and other incurable pain conditions, but studies have found that people who exercise regularly and stay flexible handle their pain better than those who don't.

Pain threshold improves from exercising. With cardiovascular, muscle strengthening and flexibility exercises, pain threshold can be improved.

Here's just a few good reasons to exercise regularly: Exercise is more than just a good health habit, it is also an effective treatment for many knee and hip problems. It is a vital part of improving and maintaining normal, comfortable back function. It's also essential to exercise regularly to support your level of fitness and improve your overall health. Regular exercise is important to prevent pain and injury. Research has shown that physically fit people are more resistant to back injuries and pain, and recover quicker from many types of injuries.

[box type="note" align="aligncenter" class="" width=""] Knee Pain:  Whether you're a gym rat or simply have a walking routine, your knees take a pounding day-to-day. Women are more likely to experience knee pain than men. It has been reported that the female hormones, like estrogen weakens the ligaments around the knees. With the odds against us, it's crucial that we take precautionary measure to make ourselves as injury-proof as possible - especially when dealing with one of the most essential joints on our bodies.[/box]

Role Of Exercise In Knee and Back Pain

An exercise plan for any injury is likely to concentrate on these as flexibility exercises are an important part of any exercise plan focused on improving joint function.

Add these key exercises to your next workout routine to help your knees get ready for action - and stay in action!

The Up-Against-The-Wall Workout for Healthy Knees

No equipment? No need to worry, all you need is a simple wall. You can do this entire 5-movement circuit with nothing but a flat wall and about three feet of floor space.

Exercise #1 - Shoulder climbers

[caption id="attachment_22331" align="aligncenter" width="600"]Photo Credit: Women's Health Magazine[/caption]

This one is a real back blaster, from glutes to shoulders to hamstrings.

• Squat down, back to the wall.


• Roll your shoulders back and up, your aim is to climb up the wall with your upper body leading the way.


• Reverse the motion now, climb back down.


• Do for a set of 8 up and down.

Exercise #2 - Power push-offs

[caption id="attachment_22323" align="aligncenter" width="600"]Photo Credit: Women's Health Magazine[/caption]

With this Plyometric move, your chest, arms and shoulders get into action.

• Place your hands on the wall, little wider than shoulder width apart and step your feet back to make sure that your body is in a solid plank.


• Bend your elbows to bring your chest close to the wall.


• Push back dynamically, your hands are off the wall and you tilt back on your toes.


• Now fall back against the wall, bending your arms.


• Do this for at least 8 times.

Exercise #3 - Marching bridges

[caption id="attachment_22324" align="aligncenter" width="600"]Photo Credit: Women's Health Magazine[/caption]

• Lie down on your back, with arms by your side, knees bent up and toes touching the wall.


• Walk your feet up the wall, pushing your hips up so your body is flat from knees to shoulders.


• March your legs slowly towards your chest. A rep includes both legs.


• Repeat 8 times.

Exercise #4 - L handstand Step-ups

[caption id="attachment_22319" align="aligncenter" width="600"]Photo Credit: Women's Health Magazine[/caption]

This really works for your shoulders and core.

• Start with a downward dog position, with heels touching the wall.


• Pick up one leg and step up the foot on the wall to your hip height.


• Press your foot into the wall and pick another foot alongside the first one.


• Pause for sometime in this position and then step back down.


• Lead with one foot for 4 reps, then another 4 with other foot.

Exercise #5 - Foot-up split squats

[caption id="attachment_22316" align="aligncenter" width="600"]Photo Credit: Women's Health Magazine[/caption]

Picking up a foot adds up thigh-toning intensity to the standard split squat.

• Stand back to the wall, taking a large step forward.


• Pick up your back leg and place the toe on the wall.


• Square off your hips and lean your body slightly forward.


• Do 8 with each leg.

[box type="note" align="aligncenter" class="" width=""] Are you dealing with Back Pain? You are not alone

Back pain is one of the most common non-life threatening and painful conditions. Many people suffering from chronic back and joint pain wonder, if they can play their favorite activities like golf or tennis. Unfortunately, both these sports tend to put great strain on the back. Does that mean you will have to give up on golf or tennis? Not really. You just need to find other alternatives to bring yourself back into balance.[/box]

Role Of Exercise For Dealing with Back and Knee Pain

Exercises for a healthy back can be partitioned into three basic categories:

1. Strengthening: It includes muscle contractions until the muscle becomes tired.


2. Aerobics: It includes steady exercise using large muscle groups.


3. Stretching: It includes slow, sustained lengthening of the muscle.

All these exercises should be performed comfortably and slowly to avoid injury.

Remember to breathe naturally and without holding your breath, while performing strengthening and flexibility exercises. Exhale during exertion and inhale during relaxation.

Strengthening Exercises to help with back and knee pain

Strengthening exercises help in muscle toning and improves the quality of muscles. Here are some exercises to strengthen the abdominal and back muscles.

Exercise #1 - Curl Ups-upper abdominal

• Lie down with your arms at sides and knees bent.


• Tilt your pelvis to make your back flat.


• Raise your shoulders and head till your shoulder blades clear the floor.


• Hold the position for 5-10 seconds and repeat 10 times.

Exercise #2 - Oblique Trunk Raise

• Lie on the floor with back flat.


• Raise your head and bring your shoulder towards the opposite hip, reaching with your hands.


• Hold the position for 5-10 seconds.


• Repeat 10 times, then switch to the other side and repeat 10 times.

Stretching Exercises to reduce back and knee pain

Stretching will improve your flexibility.

Here are a couple to blend into your daily routine:

Exercise #1 - Lying down hamstring stretch

• Lie down with knees bent, raise one leg, supporting the back of the thigh with your hands.


• Attempt to straighten the knee until you feel a comfortable stretch at the back of the thigh.


• Hold for 20-30 seconds and repeat 2-3 times.

Exercise #2 - Double knee to chest stretch

• Lie on the floor with your back relaxed and straight.


• Pull both knees toward your chest until you feel a stretch in the lower back.


• Hold for 5 seconds and repeat 5 times.

Doing exercise for back and knee health doesn't have to be a major commitment, but we need to be consistent with it. We should plan to exercise for at least ten to fifteen minutes to retrain the muscles.

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Author Bio: Lisa Fletcher

Hi! I am Lisa Fletcher, a blogger, sports lover and a fitness enthusiast who believes in healthy living. Through my write ups, I share my knowledge about health, fitness and muscle-building. This post is about strengthening back muscles with Xtremeno Supplements. Enjoy these exercises!

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