Effective Home Exercises For Joint Pain Relief

Bones and joints are related. The place where bones meet is called a joint. Bones and joints give support to our body and help us move. If joints get injured or not functioning properly, it affects our mobility. The most common problem of joints is joint pain, especially in older adults. Often joint pain becomes so severe that it becomes unbearable. 

Medication and physiotherapy can relieve joint pains to a great extent. You can also get relief from joint pain if you do specific exercises. There is no need to go to gym or spend a lot of buy on equipment to do these exercises. In this article, you will learn about home exercises to get rid of joint pain.

Conditions leading to painful joints

Many conditions can lead to joint pain. These conditions are:

  • Rheumatoid arthritis: It is an autoimmune disease
  • Osteoarthritis: It is caused due to wear and tear of bones and joints
  • Bursitis: It is caused when the sacs of fluid cushioning the joints get inflamed
  • Gout: It is another form of arthritis
  • Sprains, strains, and other injuries
  • Often joint pain is caused along with stiffness, inflammation, and loss of range of motion

You can try out home exercises for joint pain relief.

Why exercise for joint pain relief?


image source: Freepik: freepik

Another way to get rid of joint pain or reduce them is through simple exercises. People often question- How to get rid of joint pain with exercises? Exercises help keep joints strong and flexible. Exercises also help lose weight. Weight loss means lesser pressure on knees, hips, and ankles, which ultimately reduces pain.

Often people suffering from rheumatoid arthritis feel that their joint pain will increase if they exercise. But that is not true. As joint pain increase mobility and flexibility and enhances mood, patient with rheumatoid arthritis may feel lesser pain if they exercise, and slowly the stiffness and swelling of muscle will also get reduced.

Here are some Joint Pain exercises at home for Rheumatoid Arthritis.

  • Stretching

Stretching is effective in improving the flexibility of muscles and joints. Daily stretching exercises help patients with rheumatoid arthritis get relief from pain. If you are starting exercises after a long gap, you should do it under the supervision of a therapist so that you know the correct way of doing it. Different types of stretching are effective joint pain exercises at home.

  • Lateral Stretch

  1. Stand, keeping your back straight and feet apart.
  2. Keep your arms overhead.
  3. Hold one hand with the other.
  4. Pull forward while you bend toward the left side by keeping the lower body straight and keep yourself in this position for 15-30 seconds.
  5. When you bend towards the left, you should feel the pull along the right side.
  6. Repeat this 2-4 times for each side.
lateral stretch

Image source: Image by karlyukav: Freepik

  • Tricep Stretch

  1. Stand while keeping your back straight and keep your feet apart (shoulder-width).

  2. Now bend your left arm and keep your elbow straight, pointing it to the ceiling.

  3. Now hold your left elbow with your right hand and pull it toward your head.

  4. Remain in this position for 15-30 seconds.

  5. Switch elbows and repeat this 2-4 times for each arm.

  •  Calf Stretch

  1. Place your hands on the back of a chair, wall, or countertop.
  2. Step back with your right leg
  3. Keep your right leg straight and press your heel on the floor.
  4. Bend your left leg and push your hip in the forward direction
  5. You must feel the stretch in your right calf and remain in this position for 15-30 seconds.
  6. Repeat this with each leg.
calf stretch

Image source: Image by katemangostar: Freepik

  • Hamstring Stretch

  1. Sit straight in a chair and keep one foot on the floor.
  2. Raise the other leg slowly while keeping your knee straight.
  3. You can support your leg with your hands.
  4. Keep your leg in this position for 15-20 seconds, and bring it down slowly.
  5. Repeat the same with the other leg.
  •  Yoga asanas for joint pain

You can also try these yoga asanas, as they are very effective joint pain relief exercises.

  • Setubandhasana or Bridge Pose

  1. You have to lie down on your back.
  2. Now press your feet and lift your hips slightly, and keep a yoga block under your hips for support. Stay in this position for 10-15 seconds.
  3. Press your feet again and lift your hips and slide the yoga block out. 

This asana helps in stretching back muscles and the spine, neck, and chest. It is also good for osteoporosis.

bridge pose

Image source: Photo by Elina Fairytale: pexels

  • Vrikshasana or Tree Pose

  1. You have to place your right foot on your left thigh so that the sole of your foot is placed firmly on your thigh in a flat position. Keep your left leg straight to maintain balance.
  2. While you inhale, lift your arms over your head and keep the palms together. Keep your spine straight.
  3. While exhaling, bring your hands down and then release your right leg.
  4. Come back to the standing position and repeat this asana with another leg.

This asana is helpful in strengthening your back and legs and improves body balance.

tree pose

Image source: Photo by olia danilevich: pexels

  • Virabhadrasana or Warrior Pose

  1. Stand straight and keep your legs 4-5 feet apart.
  2. Now keep your right foot at 90so that the right toe is pointing out.
  3. Keep your left foot at  450
  4. Keep your hands parallel to the ground at your shoulder level.
  5. Now bend your right knee and look towards the right.
  6. Keep your right thigh parallel to the ground and remain in this position for 10-15 seconds.
  7. Try it again with the other leg.

It is helpful in strengthening the legs, lower back, and arms. It is also very effective for frozen shoulders.

warrior pose

Image source: Photo by Tima Miroshnichenko: pexels


Joint pain relief exercises, if done under proper guidance, can give long-lasting results. Having slight muscle soreness after starting the exercise regimen is normal. But, if you have continuous muscle soreness and persistent joint pain even after a few days, you should immediately seek medical advice. Along with doing the home exercises for joint pain as described in this article, you should take Zandu Joint PainReliever(Sandhipeshi Pida Har Vati) daily or as suggested by your health care providers. You can also try out Ortho Vedic Oil for joint pain relief.  


Zandu Ayurvedic Team

Zandu Ayurvedic Team has a panel of over 10 BAMS (Ayurvedacharya), boasting a collective experience of over 50 years. With a deep-rooted understanding of Ayurveda, they are committed to sharing their expertise & knowledge through our blogs.
We use all kinds of Ayurvedic references in our content. Please use the contact form for any editorial queries.

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