Having chronic pain can interfere with many activities and your quality of life, but exercising can help prevent this!  Research has shown that exercising can improve bone health and strengthen muscles which can prevent chronic back pain, and diseases such as osteoporosis. The following are examples of exercises that we recommend and that you can do at home! **Before exercising, make sure you consult with your doctor or other health care professional. **


Talking a brisk walk of 30 minutes for about 5 times a week can not only improve pain, but also help with low back and hip pain. Walking helps strengthen leg muscles and bones and can improve overall posture.

Stretch Exercises:

Stretching can help relieve tensions and stress in the muscles. It can also improve your range of motion. Here are a few stretch exercises:

  • Hamstring stretch
    • Sit on floor and have both legs straight out
    • Lean forward and reach your toes with both arms
    • Stay in this position for a few seconds
  • Cat and camel
    • Place hands and knees on the floor in a cat-like pose
    • Lift and curve your back as much as you can
    • Return to starting position
  • Back extension stretch
    • Lay down on your stomach
    • Raise your torso
    • Arch your back as much as you can
  • Quadruped arm leg raise
    • Place hand and knees on the floor in a cat-like pose
    • Lift one arm and leg and extend it as much as you can
    • Alternate legs and arms
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