10 Exercises to Help Relieve Joint Pain

Joint pain is a common issue affecting people of all ages, often caused by arthritis, aging, injuries, or inflammation. While medications and treatments can provide relief, regular exercise is one of the best natural ways to improve joint mobility, reduce stiffness, and strengthen supporting muscles.

In Ayurveda, joint pain is linked to an imbalance in Vata dosha, which leads to dryness and stiffness in the joints. Along with exercises, using Ayurvedic joint pain oil like Dhurandar Oil can provide additional relief by reducing inflammation, improving blood circulation, and nourishing the joints.

Here are 10 simple and effective exercises to help relieve joint pain and improve mobility.

1. Warm-Up Exercises – Preparing the Joints

Before starting any workout, warming up is essential to prevent injuries and reduce stiffness. A proper warm-up increases blood flow and prepares the joints for movement.

Try these simple warm-up moves:

• Neck Tilts & Shoulder Rolls – Relieves stiffness in the upper body.

• Arm Circles – Improves flexibility in the shoulders.

• Leg Swings – Increases mobility in the hips.

• Ankle & Wrist Circles – Enhances flexibility in smaller joints.

Tip: Apply Dhurandar Oil before exercising to loosen stiff joints and improve flexibility.

2. Range of Motion Exercises – Reducing Stiffness

These gentle exercises improve movement in the joints, reducing stiffness and pain.

Examples:

• Wrist & Finger Stretches – Great for arthritis in hands.

• Heel-to-Toe Rocking – Enhances ankle mobility.

• Seated Knee Lifts – Improves knee joint flexibility.

Tip: Massage Ayurvedic Joint Pain Oil on affected areas after these exercises for faster relief.

3. Walking – A Simple Yet Effective Exercise

Walking is one of the best low-impact exercises to strengthen muscles around the joints and improve mobility.

Why Walking Helps:

• Reduces stiffness in the knees, hips, and ankles.

• Improves blood circulation and reduces swelling.

• It supports weight management and reduces pressure on joints.

Tip: Start with 10-15 minutes of walking and gradually increase to 30 minutes daily.

4. Water Exercises – Gentle Yet Effective

Water provides natural resistance while reducing pressure on the joints, making it an ideal exercise for people with severe joint pain.

Best Water Exercises:

• Water Walking – Strengthens legs without stress.

• Leg Lifts & Knee Bends – Improve flexibility in the knees and hips.

• Gentle Swimming – Engages the whole body without impact.

Tip: Use Dhurandar Oil after water exercises to lock in moisture and prevent dryness.

5. Cycling – Strengthening the Leg Muscles

Cycling, whether outdoor or stationary, is an excellent way to improve joint mobility without excessive strain.

Benefits:

• Strengthens knee and hip muscles.

• Reduces stiffness in the lower body.

• Improves overall endurance.

Tip: Adjust the bike seat to avoid overextending your knees. Start with 5-10 minutes and increase gradually.

6. Yoga – A Natural Way to Reduce Joint Stiffness

Yoga is an ancient practice that improves flexibility, reduces stress, and balances Vata dosha—a major cause of joint pain.

Best Yoga Poses for Joint Pain:

• Child’s Pose – Relaxes the spine and hips.

• Cat-Cow Stretch – Enhances spinal flexibility.

• Seated Forward Bend – Stretches the hamstrings and lower back.

Tip: After yoga, massage joints with Ayurvedic Joint Pain Oil like Dhurandar Oil for added relief.

Also Read: 7 Lower Back Stretches to Reduce Pain and Improve Mobility

7. Strength Training – Building Support for Joints

Strengthening the muscles around the joints reduces strain and improves stability.

Safe Strength Training Exercises:

• Resistance Band Workouts – Strengthens muscles without joint stress.

• Wall Push-ups – Strengthens arms and shoulders.

• Seated Leg Press – Supports knee joints.

Tip: Always start with light resistance and slow movements to avoid strain.

8. Tai Chi – Gentle Movements for Joint Relief

Tai Chi is an ancient Chinese practice that focuses on slow, flowing movements to improve balance and flexibility.

Beginner Tai Chi Moves:

• Weight Shifts – Helps knee stability.

• Arm Circles with Deep Breathing – Improves shoulder flexibility.

• Slow Leg Lifts – Strengthens thighs and hips.

Tip: Combining Tai Chi with Ayurvedic oil massage can help restore joint health.

9. Pilates – Strengthening the Core for Joint Support

Pilates focuses on core strength and posture, which helps relieve joint pressure.

Best Pilates Exercises for Joint Health:

• Pelvic Tilts – Strengthens the lower back and abdomen.

• Bridge Pose – Improves hip flexibility.

• Seated Leg Extensions – Strengthens knee joints.

10. Seated Exercises – Ideal for Those with Severe Joint Pain

If standing exercises are difficult, seated movements can still help improve mobility.

Effective Seated Exercises:

• Seated Marching – Improves circulation in legs.

• Seated Side Bends – Loosens back stiffness.

• Seated Arm Lifts – Strengthens shoulders.

Why Choose Dhurandar Oil for Joint Pain Relief?

While exercises help improve joint mobility, external care is equally important. Dhurandar Oil, an Ayurvedic Joint Pain Oil, is formulated with Til oil and powerful herbs to:

• Reduce inflammation and swelling

• Improve blood circulation

• Nourish and strengthen joints

• Provide deep relief from stiffness and pain

How to Use Dhurandar Oil for Maximum Relief:

• Warm the oil slightly before application.

• Massage gently on affected joints for 5-10 minutes.

• Allow the oil to absorb before washing.

• Use twice daily for best results.

Conclusion

Regular movement and proper care are essential for healthy joints. Incorporating these 10 simple exercises along with Ayurvedic Joint Pain Oil like Dhurandar Oil can help you stay active, reduce stiffness, and relieve pain naturally.

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