In addition to improving your cardiovascular and muscular fitness, exercise can relieve pain, too. Gentle exercises like yoga and stretching can strengthen and elongate muscles with slow and controlled movements. Strengthening muscles and tendons in the vicinity of a painful joint helps it function better. Stretching tight muscles also can help improves range of motion to relieve strain in painful areas.
Step 1
Stretch your neck to relieve back pain. Begin by standing or sitting with an erect posture and relaxed shoulders, neck and jaw. Exhale as you slowly bend your head forward, chin to chest. Take up to five deep breaths. Keep your mouth closed and your eyes open, and look down in the final pose. Slowly lift your head as you inhale to come back to the starting position.
Step 2
Do rehabilitative range-of-motion exercises to ease pain from rotator cuff problems. Stand up close to and facing a countertop or sturdy table. Lean over and place your right palm flat on the surface for support and balance. Let your left arm hang limp. Engage your shoulder to move your left arm to draw small circles in the air. Make incrementally larger circles and stop when you feel pain. Do this exercise five to 10 times daily.
Step 3
Perform the yoga pose cobra -- bhujangasana in Sanskrit -- to help relieve sciatic pain. Lie on your mat, face down with your forehead on the floor. Place the palms of your hands slightly below your shoulders with your fingers pointing forward. To correctly assume the starting position, ensure the tips of your thumbs are in line with your nipples. Lift your upper body in to the shape of an agitated cobra by lifting your forehead, shoulders and torso -- but not pubic bone -- off the mat while supporting yourself with your hands, elbows bent and close to your ribcage. Relax your butt, legs and feet. Look up. Hold for five to 30 seconds and roll down. Rest for 30 seconds after each attempt.
Step 4
Reduce lower back pain by stretching your hamstrings. Lie on your back completely relaxed with your palms facing up. Place your legs hip-width apart or closer. Contract your core muscles to keep your lower back on the ground and lift your right leg 90 degrees. Bend your knee slightly if necessary. Grasp the back of your right leg and gently pull your leg toward you for three to five deep breaths. Slowly release the leg back to the floor; bend your knee to reduce lower back strain or keep it straight to strengthen your abs. Repeat on other side.
Tips and Warnings
- Talk to your health professional about the correct exercises to relieve the symptoms specific to your health condition.
- Stop performing the exercise if you feel pain.
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