STRETCHES FOR
PAIN RELIEF:BACK,
KNEES, SHOULDERS
AND MORE

STRETCHES FOR PAIN RELIEF: BACK, KNEES, SHOULDERS AND MORE

The information provided on this site is for educational purposes only and is not a substitute for professional medical advice. Please consult a healthcare professional for medical advice, diagnosis and treatment.

Whether your pain is due to a demanding day on your feet, an injury or arthritis, taking a few moments each day to stretch the muscles, tendons and ligaments around your joints can help prevent pain from getting in the way of your life.

Your doctor or physical therapist can recommend several stretches for pain relief, but these quick and easy moves are a strong place to start — and you can do most of them anywhere! Let’s start at the top.

STRETCHES FOR NECK AND SHOULDER PAIN RELIEF

aleve-neck-pain-stretches

Typically, neck pain is caused by bad posture, trauma or muscle strain, while your shoulders are much more prone to injury or strains from overexertion. Since your neck and shoulders are so closely related, stretching and strengthening either of them often helps release pain in the other.

TRY: THE SEATED TWIST STRETCH

By targeting muscles in both the neck and shoulders, a seated twist is an effective stretch if you’re experiencing pain in either area.

  1. Sit upright in a chair with your feet flat on the floor.
  2. Bring your left hand to your right thigh as you twist your upper body to the right, starting in your lower back.
  3. Keeping your hips facing forward, deepen your twist by looking over your right shoulder.
  4. Hold this position for up to 30 seconds.
  5. Repeat on the left side.
  6. Do each side three to five times.

STRETCHES FOR BACK PAIN RELIEF

aleve-back-stretches-

Back pain is the leading cause of disability worldwide and one of the most common reasons people miss work. It can range from mild discomfort to severe shooting pains throughout the back and into the legs. Fortunately, surgery is rarely needed, and at-home solutions can often provide pain relief within a few weeks.

TRY: THE KNEE-TO-CHEST STRETCH

As your back pain eases and the muscles around it become stronger, increase repetitions of this dynamic stretch to avoid future back pain.

  1. Lie on your back with your knees bent and your feet flat on the floor.
  2. Using both hands, bend your right leg and pull your knee into your chest, keeping your spine pressed firmly to the floor.
  3. Hold for five seconds.
  4. Return to the starting position and repeat with the left leg.
  5. Again, return to the starting position, then repeat with both legs at the same time.
  6. Repeat each stretch two to three times.

STRETCHES FOR HAND AND WRIST PAIN RELIEF

aleve-wrist-hand-stretches

Pain in your hands or wrists can be caused by certain types of arthritis. The trick is to keep these joints moving as much as possible while at home, at work, or on the go.

TRY: THE TOWEL SQUEEZE

All you need for this stretch is a rolled-up hand towel or a sponge.

  1. Grip the towel or sponge in one hand and squeeze.
  2. Hold for five seconds, then relax.
  3. Repeat 10 to 15 times with each hand.

STRETCHES FOR SCIATIC NERVE AND LOWER BACK PAIN RELIEF

aleve-sciatic-lower-back-stretches

Sciatica is caused by compression or irritation of the sciatic nerve, which runs from your lower back into the back of your leg, often leading to mild to severe lower back pain. It’s common for those who sit at a desk all day. To ease the pain, try strengthening and stretching the surrounding muscles like your hamstring, glutes and hip flexors.

TRY: THE SEATED PIRIFORMIS STRETCH

Since this stretch is done while you are seated in a chair, you can do it almost anywhere, so it’s easy to incorporate into even your busiest days.

  1. Sit upright in a chair with your knees bent and feet flat on the floor.
  2. Place the outside of your right ankle on top of your left thigh.
  3. Slowly and gently push your right knee down toward the floor to rotate your hip outward.
  4. To raise the intensity of the stretch, lean forward over your thighs.
  5. Hold this stretch for 30 seconds.
  6. Repeat two to five times on each side.

STRETCHES FOR HIP PAIN RELIEF

aleve-hip-stretches

Your hips are the largest joints in the body and are relatively durable — but not indestructible! With age and general use, the cartilage in the hip can wear down. Muscles and tendons that support the joint can be overused. Bones in the hip area can be broken after a fall or other injury. And arthritis or other medical conditions can cause pain or discomfort. But as with your other joints, stretching can help.

TRY: THE BUTTERFLY STRETCH

As you continue practicing this stretch, you’ll likely notice your flexibility increasing. So, when you first start, don’t push yourself beyond slight discomfort.

  1. Sit on the ground with your legs bent so the soles of your feet are together.
  2. Let your knees fall out to the sides.
  3. Bring your heels as close to your body as you can and lean forward, using your elbows to gently push your knees toward the ground.
  4. Hold this position for 30 seconds and repeat two to three times.

STRETCHES FOR KNEE PAIN RELIEF

aleve-ankle-stretches

People of all ages experience knee pain, which is often caused by injury, overuse, arthritis or other medical conditions — even just general wear and tear or a demanding job where you’re always on your feet. Sometimes the pain starts out as slight discomfort that worsens over time. Pay attention to your body and address your knee pain as soon as it starts by talking to your doctor or practicing stretching and knee strengthening exercises.

TRY: THE HEEL AND CALF STRETCH

With so many muscles surrounding the knee, there are an endless number of stretches that may relieve your pain. The heel and calf stretch targets your lower leg, specifically your calves.

  1. Stand facing a wall.
  2. Place both hands on the wall.
  3. Keeping your toes facing forward and your heels flat, move your right foot back until you feel a stretch in the back of your leg.
  4. Hold for 30 seconds.
  5. Repeat twice for each leg.

STRETCHES FOR ANKLE PAIN RELIEF

aleve-ankle-stretches

Some common causes of ankle pain include injury and arthritis. Like many of our resilient joints, surgery is rarely needed to ease ankle pain. Instead, many doctors recommend resting, icing the area or taking over-the-counter pain relievers like Aleve®. But along with supportive footwear, regular stretching can also help control pain in your ankles, prevent future injury and help you keep doing what you do best.

TRY: ANKLE CIRCLES

Ankle circles can help improve your range of motion and build the muscles around your ankle. You can do them from a seated or laying position.

  1. Leading with your big toe, slowly rotate your right ankle, circling your foot clockwise.
  2. Circle your foot 10 times, then reverse, rotating your ankle counterclockwise.
  3. Switch feet and repeat two to three times.

If your pain is severe, especially if you’ve been injured or recently had surgery, talk to your doctor before starting any new exercises or stretches so you can get back on your feet and back to your life.

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References

  1. Harvard Health. Stretching to help arthritis pain.

  2. Greenlaw E, WebMD. Best stretches for arthritis morning stiffness. 

  3. Healthline. 10 exercises to help relieve knee pain. 

  4. Mayo clinic. Back exercises in 15 minutes a day. 

  5. Marcin A, Healthline. 8 ankle stretches to try at home. 

  6. Gasnick K, GoodRx Health. 7 sciatica stretches and exercises to relieve nerve pain. 

  7. Mayo Clinic. Back pain.

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