Thanks for giving Jessica
Gouthro from Paleohacks such a warm reception last week. I’m glad
you found her “13
Ways To Move More At Work” useful. She’s joining us again
today to offer tips for those who are looking to ease joint pain.
It sounds counterintuitive, but it’s true: one of the best
ways to ease joint pain is to exercise!
Whether you’re feeling aches and pains in your elbows or your
lower back and hips, the key to managing and preventing joint and
muscle pain is to exercise in the right way. If you have existing
pain or joint discomfort, then you need to keep your workouts
low-impact, but that doesn’t have to mean easy or
You can keep reduce impact and lower your risk of injury by
performing exercises that place less stress on the joints.
Some of the most popular low-impact workout options
- Elliptical cardio
- Incline walking
- Controlled light-resistance weight training
- Stretching and yoga
Aside from keeping your workouts low-impact, you can
also start doing simple exercises to ease discomfort in specific
parts of your body, like these 13 stretches for lower back pain or
these 13 feel-good hip openers.
Try all 10 of the following exercises to relieve different forms
of joint pain. You’ll need a chair, a small hand towel, a light
dumbbell, and a resistance band for some of these moves. Remember
your favorites and include them in your workouts anytime you feel
discomfort in your joints.
1) “Wring the Towel” Wrist Stretch | 10 reps
Roll up a small towel and grab the ends with both hands.
Hold your arms out in front of you with palms facing down.
Slowly and with control, pretend you are wringing water out of
the towel. Tilt one wrist up and the other wrist down at the same
time, then alternate sides.
Continue wringing the towel in both directions for 10 full
2) Dumbbell Wrist Curl | 10 reps per side
Sit on a chair or bench. Hold a light dumbbell in one hand and
rest your elbow on your knee.
Keeping your arm still, exhale to flex your forearm and bend
your wrist towards you to curl the dumbbell up.
Inhale to relax your wrist back to the starting position. .
Repeat for 10 slow and controlled reps, focusing on full range
of motion with your wrist. Then switch sides.
3) Elbow Compression with Small Towel | 3 reps per side
Hold your arm out long. Roll up a small towel and place it right
over your elbow.
Make a fist and curl your arm towards you, bending your elbow
all the way closed on the towel. Aim to reach your knuckles to your
Use your other hand to gently press inward on the back of your
wrist to increase the compression. Breathe deeply as you hold for
five seconds, then switch sides.
Complete three reps per side.
4) Narrow Grip Wall Press Tricep Extension | 10 reps
Place your palms flat on the wall at your chest height.
Step back a few feet so your body is at a slight angle. Ensure
that your palms are flush against the wall.
Bend your elbows to lower your body towards the wall, keeping
your elbows pointing straight down.
Stop when your elbows are about 3 inches from the wall and press
back to straighten arms, flexing your elbows all the way.
Continue for 10 reps.
Tip: For a greater challenge, you can try this exercise with
palms on a bench.
5) Hip and Low Back Compression Stretch | 3 reps per side
Lay flat on your back with your knees bent, feet flat on the
Lift one knee towards your chest, using your hands to pull it in
towards you. Actively work to ground your hips.
Take five deep breaths, then switch and do the same on the other
Continue alternating sides to complete three reps per side.
6) Pelvic Tilt | 10 reps
Stand with your feet shoulder-width apart.
Hinge at the hips and place your palms on your knees.
Lift your sitting bones and tilt your pelvis forward to create
an arch in your lower back and stretch your hamstrings. Keep your
neck in neutral and shoulders relaxed. Hold for a few breaths.
Next, round your lower spine and tuck your pelvis under to form
a round shape. Hold for a few breaths.
Alternate between tilting forward and back for 10 reps, holding
each pose as long as you like to relieve the pain and pressure in
your low back and hips.
7) Single Leg Toe Touch | 10 reps per side
Stand on one foot and look down towards the ground to get
Hinge at the hips as you raise your back leg behind you,
reaching your fingers toward the toes of the standing leg. Get as
parallel to the ground as you can.
Slowly rise back up with control.
Repeat 10 reps on one side, then switch to the other side.
8) Glute Kicks | 10 reps
Kneel down on all fours and flex your right foot. Keep your left
Lift your right leg up to form a straight line from your right
knee to shoulders, with your right foot facing the ceiling.
Hold at the top for three seconds while engaging your glutes,
then relax your knee back to the ground.
Repeat on the same side for 10 reps, then switch to the other
9) Resistance Band Knee Extension with a Chair | 10 reps per side
Loop a resistance band around one leg of a chair, and place the
other end of the band behind one of your knees.
Grab the seat of the chair with your hands. Then step back until
you feel a good amount of tension on the band.
Your banded leg should be directly below your hips.
Straighten your leg fully, resisting the tension on the