Easy Home Exercises for Pain Relief

Pain is something everyone feels from time to time. These common pains people experience, especially as they get older, can make life difficult. Here are some easy home exercises to relieve common pain experienced by adults. Remember to always discuss your workout plans with your doctor at Premier Pain Centers!


Osteoarthritis affects nearly 1 out of every 2 adults in the United States. This condition is due to the breakdown of cartilage in the knees, causing the bones to painfully grind together. Typically, adults begin to feel pain in their knees around the age of 40. Another cause of knee pain may be Rheumatoid Arthritis, which may cause deformities or destroy the knee joint.

With knee pain being so common, it is important to strengthen the muscles surrounding the knee to relieve pain and make you stronger. Stronger muscles help to absorb shock on the joint and maintain your knee joint’s range of motion. Try these at-home exercises to help gain strength and relieve knee pain:

  • Leg Raise: Lie on your back, flat on the floor. Tighten your stomach and lift your right leg several inches off the floor and hold for 10-15 seconds, then repeat with the left leg. Do 10 repetitions. This exercise will strengthen your quadriceps, an important muscle for knee joint strength.

Leg Raise

Image via Wiki

  • One Leg Dip: Stand between two chairs (for stability, if needed) and lift on leg off the floor. Now, go into a squat, keeping the one-leg raised. Repeat 5-10 times per leg.

Lazy work out

Image via Lazy Workout

  • Stretches: Stretching is an extremely important aspect of keeping the joints in your knee healthy. When your muscles are tight and sore, joint function may be affected. Do a simple hamstring stretch and floor stretch before and after working out, and give your muscles a day to rest in-between.


Arthritis strikes again. The main cause behind hip pain is arthritis, making simple things like walking up stairs or even walking, extremely painful. Here are some simple exercises to try at home to relieve hip pain.

  • Bridge: Lie flat on the floor with your knees bent, but feet still flat on the ground. Raise your hips off the floor using your buttocks, and hold for 10-15 seconds. Slowly lower your hips to the floor, rest, then repeat.


Image via Wiki Commons

  • Side Leg Raises: This is similar to the leg raise exercise, except you are going to lie on your side rather than on your back. This exercise will strengthen the outer hip when you raise the outer leg, or raise the inner leg (leg closest to the floor) for an inner-thigh/hip workout.

Side leg raise womenSide leg raise cartoonImages via Women’s Health Mag and Pinterest

  • Stretch: Once again, stretching is very important for alleviating hip pain. Make sure to be extremely gentle in your stretches. Do what feels good for your body. This might be a straddle to alleviate inner hip pain, or lie flat on the ground and bring your knee over to the opposite side to get the outer hip.


Low Back

Lower back pain is extremely common, especially for those of us that sit at a desk all day. Lower back pain may be alleviated through certain yoga poses. Try these out and decide what poses works best for you.

  • Two-knee twist: Lie on your back on the floor and bring your knees to your chest. Next, bring your legs to your right so that both knees are touching the floor. Be sure to keep both shoulders flat on the ground. Repeat on the other side.

Knee Twist

Image Via Breaking Muscle

  • Sphinx: Lie on your stomach, then press your upper body up so that your stomach is stretched. This pose increases blood flow to the lower back, which may help relieve tension and pain.

 Spinx by women

Image via Wiki


  • Inversions: Inversions are any pose where your legs are above your head. This might mean a headstand, handstand, or more advanced poses. However, this easy legs up-on-the-wall position is simple, and will provide the same benefits to your lower back as the more advanced poses.

Inversions women

Image via Yoga Journal

Pain you are feeling should always be addressed with a specialist. The specialists at Premier Pain Centers are always available to help their patients not just manage pain, but treat pain. Stop living your life in pain, and head over to Premier Pain Centers of New Jersey today!