Ideal Exercises for Bad Knees, Bad Back or Painful Joints

Photo by: Bigstockphoto
Photo by: Bigstockphoto

Don’t let bad back, knees or painful joints keep you from staying fit! These super simple workout will help you achieve the best shape of your life without the eye-watering pain! NOTE: It’s important to do at least 10 minutes of stretching before performing any of these exercises

Exercises for Bad Knees

Calf Stretch

This exercise will tone and strengthen those legs! Stand at arm’s length away from a wall. Put your right foot behind your left foot. Use your hands to support yourself against the wall. Slowly bend the left knee forward. Keep the right knee straight and the right heel flat on the floor. The left knee should be above the left foot. Hold the position for 30 seconds, release and switch to the other side.

Quadriceps set

This exercise can be performed lying or sitting on the floor. Keep your right leg extended in front of you. Roll a towel under the right knee for support. Push your knee down into the rolled towel while you engage your thighs. Hold the position for 5 seconds, release then do 10 reps. Switch to the other leg and do another 10 reps.

Straight Leg Raise

Lie face up on the floor. Keep the right leg extended and the left leg bent. Lift your straight leg up until both knees meet then lower the legs slowly. Do 3 sets of 10 then switch legs.

Exercises for Painful Joints


Walking is the easiest exercise there is, particularly for people afflicted with rheumatoid arthritis. It keeps the heart rate up and tones the legs. It’s also kind on the joints. Walk for at least 30 minutes.


Low impact exercises are the best workout for people with painful joints. Swimming will engage all major muscle groups painlessly. You can enroll in a water aerobics class or simply swim at the local pool for an hour. Swimming will tone the physique, boost the mood and improve sleep.

Weight Training

Keep the muscles strong to reduce joint pain with weight training. Experiment with free weights, resistance bands, and weight machines. Take baby steps as the body gradually increases in strength. Do weight training twice or thrice per week for best results.

Exercises for Bad Back

Pelvic Tilt

Lie on your back and keep the knees bent. Pull the abdominal muscles until you press the small of your back against the floor. Hold the position for five seconds then go back to the starting position. Do ten reps.

Knee to Chest Stretch

Lie on the floor face up. Keep the back flat and the knees bent together with feet flat on the floor. Bring one knee up to the chest. You can use your hands to pull your knee close. Then switch to the other knee. Hold this position for 20 seconds and release. Switch to the other leg.

Hamstring Stretch

Lie on the floor face up. Keep the back flat and the knees bent together with feet flat on the floor. Now, pick up one leg with both hands and guide it behind the knee. Straighten your lower leg. Hold the position for 15 seconds, release and repeat five times. Do the other leg too.

Facebook Fan Page

Be first to get an exclusive and helpful articles every day! Like us on Facebook