Effective exercises for reducing knee and lower back pain

by Martin Randolph Content Writer

If you ever had low-back or knee discomfort, you are well aware of the negative impact it has on exercise, movement, and energy levels. Chronic pain can lead to tiredness and possible dependence on pain relievers, which might lead to various side effects.

In home fitness training can help to alleviate low-back pain which is a prevalent problem around the world, with the International Association for the Study of Pain estimating that 7.5 percent of the global population will have it at some point in their lives (IASP).

According to the National Health Interview Survey, knee discomfort is one of the most common complaints for physical pain (NHIS). According to the National Health Interview Survey (NHIS), 36.5 percent of adults have lower-limb discomfort, which includes hips, knees, and feet. The fitness and wellness coaches in Washington receive a common complain from persons 65 and older about lower-limb pain.

Proper in home fitness training is one of the ways to get rid of such pain. The improved muscular fitness and stability provided by these six basic yet effective workouts as suggested by fitness and wellness coaches in Washington may bring some relief.

Low-back Pain Exercises

Try the 'big three'. It consists of The McGill curl-up, side plank, and bird dog are all in home fitness training exercises that may be done at home. By enhancing the muscle fitness of the rectus abdominis, quadratus lumborum, and back extensors while limiting spine loading, these motions assist increase spine stability. These exercises should ideally be done at least three times each week.

1) McGill curl-up - 10-8-6 reps, hold for 1 second at the top

2) Side bridge - Hold for 8-10 seconds per side to start

3) Bird dog - 8 reps total (4 per side, slow and controlled)

Knee-pain-relieving exercises

Knee pain could indicate a lack of stability or strength anyplace in the leg, from the feet and ankles to the hips and gluteal muscles. It does not always imply a problem with the knee joint itself. Of course, a medical doctor or physical therapist should determine the source of the pain, but the exercises suggested by fitness and wellness coaches in Washington below may assist to decrease knee pain.

1) Walking backward - Start with 20 seconds and increase as progress is made

2) Hamstring curl - 8

3) Clamshells - 8 per side, holding each repetition for 1 second