Back pain site
If joint or back pain is bothering you right now, start here. These simple exercises are designed to help you calm discomfort quickly and get moving again — gently, safely, and without fancy equipment.
What you’ll find:
- fast relief routines for stiffness and “tight” pain
- clear step-by-step instructions with simple cues
- progressions to build strength once you feel better
lower back
Cat-Cow
Gentle mobility for lower back
View exercise
Foam Roller: IT Band
Careful rolling along outer thigh
knee
Knee Pain Exercises
Foundational moves for knee comfort
knee
Knee Strengthening Exercises
Basic strength for quads and glutes
knee