Things You can Do at Home to Ease Knee and Back Pain

Exercises and Stretching

Knee and back pain is never pleasant, but luckily there are measures you can take to ease this pain while at home. Whether you’ve got arthritis, or pain due to injury, there are plenty of things you can do to help yourself! Medication isn’t the most ideal form of pain relief, as the pain is only absent while the medication is working. With natural home remedies, you can ease off your pain and hopefully prevent any more from arising.

Exercises and Stretching

Exercises and Stretching

Exercises and stretching are great for our bodies anyway, but when we have pain, it’s important that we stretch out the affected area to relieve it.


  • The chair knee extension – sit on a chair and rest your foot on another chair, so your knee is raised slightly. Push your raised knee towards the floor gently using your leg muscles. Hold this for 10 seconds and repeat 5 times on each leg.

  • Heel slide knee extension – lie on your back with your left knee bent and your left foot flat on the floor. Slide your left heel slowly away from your body so both of your legs are straight. Hold for 5 seconds before returning to starting position and repeat on your other leg.

  • Knee flexion – sit down on a chair and loop a long towel underneath your foot. Use the towel to bend your knee.

Strength Training

Strength training can help to make your muscles and bones healthier and stronger, reducing knee and back pain and helping to make you more mobile.

  • Wall slide – lean with your back against a wall, and slide down so your knees are at a 30 degree angle. Straighten up again and repeat.

  • Step ups – use the stairs or a sturdy bench about 2 feet high. Step onto the support, straighten your knees without locking them and step down. Keep a good pace for this exercise.

  • Bicycles – lie down, and position your legs so one has a 15 degree angle and the other is straight (they should be elevated off the floor). Straighten the bent leg and bend the straight leg, as if you’re riding a bicycle.

  • Practice yoga – yoga is perfect for helping the whole body to become more flexible, and delivers a fresh supply of nutrients to the joints with each stretch.

If you can be consistent with these exercises and stretches, you should notice a huge improvement in your pain and mobility. As you get fitter, you can up your pace, reps, and add in more movements. Apos Therapy is another great technique you can use! Here are some more things you can do to prevent and relieve pain :

  • Wear a low heel rather than a high heel to take stress off the knees.

  • Stand up as straight as you can when walking, and sit as straight as you can when working or watching TV. Poor posture is a big cause of back pain.

  • Always stretch before you do any kind of physical activity.

  • Don’t bend without supporting your back.

  • Maintain a healthy weight.

  • Don’t smoke, as this can cause the discs of the back to degenerate.

Be consistent, and you’ll be pain free in no time!