Wellness and Lifestyle

Back Pain and Knee Pain Exercise

Last updated on October 20th, 2022 at 09:11 am

Back pain and knee joint pain are very common among the elderly population. These back pain and knee pain exercises can be performed by anyone, regardless of age or gender.

A healthy back and knees are essential for good posture and mobility. With proper exercise, you can prevent back pain and knee pain from occurring.

Back Pain and Knee Pain Exercise

Exercising is important for one and all. Your agility, mobility, flexibility and immunity are all dependent on your daily diet and level of physical activity. Being physically active is crucial for the health and well-being of senior citizens as well.

The exercises focus on the legs and lower body. Most lifestyle related diseases begin because of a weak lower body. This includes the likes of diabetes, heart disease and knee pain. That is why doctors recommend losing weight to deal with most of such issues. But more than that, it is also important to strengthen your lower body.

Back pain exercises at home

Do you suffer from back pain or knee pain? Are you looking for an effective way to relieve these symptoms? Then try this exercise routine!

Leg exercises

Back Pain And Knee Pain Exercise – Exercises for stronger legs to reduce back and knee pain;

  1. The first exercise involves lying down on the mat on your side. Rest on your elbows. Bend the lower leg. Pull the leg in front towards chest, while bending the knee, and extend it back straight, and then backwards. When you extend the leg backwards, you will feel the stretch in your hips and hamstrings. Repeat the same on the other side as well.
  2. Lie down flat on your stomach. Rest your forehead on your palm and lift one leg at a time. This exercise can help those with back pain and knee pain. Do 3 reps on each side at a time. Try to lift your hips as well. The same can be achieved with regular practice daily.
  3. The third exercise also includes lying down on your stomach. Bend your left knee. With your left hand, try to hold the left ankle. Once you have held the ankle, try to lift the thigh from the floor. Your shoulders should be lifted upwards towards the ceiling. If you cannot lift the ankle with your hand, take the help of a dupatta or a belt, and try to lift your hips upwards. Watch the video shared below to see how Rujuta Diwekar does it.

Back pain and knee pain exercises can be done within 5 minutes. You can do them either in the morning or in the evening. Regular practice can help in reducing back pain and knee pain effectively.


Back Pain And Knee Pain Exercise – Leg exercises. These exercises can be done within 5 minutes. You can do them either in the morning or in the evening. Regular practice can help in reducing back pain and knee pain effectively.

Read About: Diabetes and Heart Disease

All material copyright healthcare nt sickcare. Terms and conditions and Privacy Policy of use. The contents are for informational purposes only. Always seek the advice of your physician or other qualified health providers with questions you may have regarding a medical condition. Source: various online articles and our own offline experiences inspired this article. The content is meant for public awareness and regular posts to the clientele of healthcare nt sickcare.

©healthcare nt sickcare and healthcarentsickcare.com, 2017-Till Date. Unauthorised use and/or duplication of this material without express and written permission from this site’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full credit is given to healthcare nt sickcare and healthcarentsickcare.com with appropriate and specific direction to the original content.

Credit VivekNNair

About healthcare nt sickcare

healthcare nt sickcare connects the major health ecosystem, patients, doctors, diagnostics, and other partners, to generate exceptional value and service for all, esp. The end-receivers (patients). We integrate different parts of the healthcare journey and put them together end-to-end on our platform so that patients can have one seamless healthcare experience, irrespective of their needs.

Item added to cart.
0 items - 0.00