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At-Home Exercises for Pain Management and Healthy Living

At-Home Exercises for Pain Management and Healthy Living


In these pandemic times, you're probably staying indoors and spending time with your loved ones. It's more important than ever now to make sure that you and your loved ones stay healthy and safe.

In that spirit, we wanted to share with you a few exercises that are known to help relieve joint pain and improve blood flow. 

If you experience any discomfort or pain with these exercises, we encourage you to first book a video session with you to observe your range of motion or any limitations. 

These are especially important at a time like this when we are confined to our homes and have less opportunity for exercise.

1. Walk, walk, walk...
It's easy to forget to walk the recommended 10,000 steps every day when we're confined to our homes, but it's important to get those steps in for improved blood flow. Try to spend 20-25 mins every day walking around the house, taking the stairs up and back down for an extra 5-10 mins and trying to stay active as much as possible.

2. Downward Facing Dog
This is one of the best and most effective exercises for improved blood circulation and reducing back pain, anxiety, and tension. Start by placing your feet about hip-width apart and hands should be shoulder-width apart. Slowly bend forward and place palms flat on the floor in front of you.

If your hamstrings are tight, it is okay to slightly bend your knees. You may even need to shift your weight to the balls of your feet to gain proper balance. Keep your spine straight and allow your head and neck to extend comfortably. Hold for 10 seconds to start.

3. Legs up the wall
This exercise is a great way to improve blood circulation in your lower extremities. Start by laying down next to a wall, with your backside touching the wall. Now slowly turn so you're laying on your back while raising your legs up against the wall. Stay in this position for 5-10 minutes.

If you're able to follow these exercises for the next 2 weeks, you will come out of this situation with improved blood circulation and stronger joints.

If you have any questions about the exercises included here or if you need some help urgently, click here to schedule a LIVE 1-on-1 Online Therapy Appointment with your regular physiotherapist.

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