Relieve Chronic Pain Naturally With These 10 Physical Therapy Exercises

Relieve Chronic Pain Naturally With These 10 Physical Therapy Exercises

Do you suffer from chronic pain? If so, you’re not alone. Millions of people around the world struggle with chronic pain on a daily basis. Thankfully, there are steps that you can take to help relieve some of the pain. One such step is physical therapy for chronic pain. Physical therapy has been shown to be an effective treatment for chronic pain, and it can help improve your quality of life significantly. In this blog post, we will discuss 10 physical therapy exercises that can help relieve chronic pain.

Physical Therapy For Chronic Pain

Physical Therapy For Chronic PainChronic pain can be a debilitating condition that affects your quality of life. Though there are many treatments available, some people prefer to seek natural methods of relief. Physical therapy is one such method that can help ease chronic pain without the use of medication or surgery.

Because physical therapy for chronic pain works to address the source of the pain, it can be an effective long-term solution. Here are the top 10 physical therapy exercises designed to target common areas of chronic pain, such as the back, neck, and shoulders. By strengthening the muscles and improving flexibility in these areas, you can help relieve your chronic pain.

Neck stretches

Neck stretchesThis is one of the first physical therapy exercises recommended for chronic pain relief. It helps to stretch and strengthen the muscles in the neck, which can often become tight and weak due to poor posture or repetitive motions.

To do a neck stretch:

  • Start by sitting up straight with your shoulders relaxed.
  • Gently tilt your head forward, bringing your chin toward your chest.
  • Hold this stretch for 10 seconds, then slowly release.
  • Repeat 3-5 times.

Shoulder rolls

Shoulder rollsThis simple exercise helps to release tension in the muscles around the shoulders and neck. It is often recommended as a physical therapy exercise for people who suffer from chronic headaches or migraines. To do a shoulder roll, sit up tall in your chair with your shoulders relaxed and your hands resting in your lap. Slowly roll your shoulders forward five times, then backward five times.

Always remember that shoulder rolls should be gentle and slow. Do not force your shoulders into uncomfortable positions. It might help to practice in front of a mirror so you can check your form.

Hamstring stretches

Hamstring stretchesThis is also a type of unweighted stretch that can help to alleviate chronic pain in the lower back, hips, and legs. To do this hamstring stretch,

  • Lie on your back with both knees bent and your feet flat on the floor.
  • Place a rolled-up towel under your right leg just above the knee and hold onto each end of the towel.
  • Use the towel for gentle resistance as you slowly straighten your right leg until you feel a moderate stretch in the back of your thigh.
  • Hold this position for 30 to 60 seconds before repeating it on the other side.

This can be done a few times per day as needed for pain relief. And there is no such thing as too much stretching when it comes to alleviating chronic pain!

Calf stretches

Calf stretchesIt is common for people to experience tightness in their calves, especially if they stand for long periods of time. Stretching the calf muscles can help to relieve this tension and pain.

  • Begin by standing with your feet hip-width apart and your hands on your hips.
  • Step forward with your right leg, keeping your left leg straight behind you.
  • Lean forward, keeping your right knee over your right ankle. You should feel a stretch in your left calf muscle.
  • Hold this stretch for 30 seconds before releasing and repeating on the other side.

Pelvic tilts

Pelvic tiltsIt is important to keep your pelvis stable when you have chronic pain. The pelvic tilt exercise helps to strengthen the muscles in your lower back and abdomen, which can lead to improved stability and less pain.

  • Lie on your back with your knees bent and feet flat on the floor.
  • Flatten your back against the floor by tightening your abdominal muscles.
  • Raise your hips until your thighs and torso are in line with each other, then hold for five seconds.
  • Return to the starting position and repeat 10 times.

This exercise can be done every day. And it can be done anywhere — in the comfort of your own home easily.

Hip hikes

This is a simple but effective exercise for chronic lower back pain. Lie on your back with both knees bent and your feet flat on the floor. Place a pillow under your head for support. Use your abs to raise your hips off the floor until your thighs and torso are in line with each other, then slowly lower them back down. Do 10-15 repetitions.

More often than not, chronic pain is caused by muscle imbalances. This exercise helps to correct that by strengthening the muscles in your lower back and glutes. And hip hikes specifically target the erector spinal muscles, which are often weak in people with chronic lower back pain.

Quadriceps stretches

Quadriceps stretchesThese stretches are designed to target the large muscles on the fronts of your thighs.

  1. Start in a standing position and tighten your quadriceps muscle.
  2. Bring your heel up toward your buttock and hold for 30 seconds.
  3. Repeat with the other leg.

Quadriceps stretches are great for those suffering from chronic pain in the knees or hips, as they can help to take some of the strain off of these joints.

Knee bends

If you suffer from chronic pain in your lower back, hips, or knees, doing regular knee bends can help stretch and strengthen the muscles and tendons around those joints. Start by standing with your feet shoulder-width apart. Slowly bend your knees and lower your body until your thighs are parallel to the ground. Hold this position for 30 seconds, then slowly straighten your legs and return to the starting position. Repeat 10 times.

Ankle circles

Ankle circlesAnkle raises are one of the types of physical therapy exercises that can be used to relieve chronic pain. To do this exercise effectively, start by sitting in a chair with your feet flat on the floor. Raise your right ankle and circle it clockwise 10 times. Repeat this same motion counterclockwise 10 times. Then, switch to your left ankle and repeat the process.

If you feel pain in your Achilles tendon or ankle joint, stop the exercise and consult your doctor. because this may not be appropriate for your condition.

Heel raises

Finally, physical therapy for chronic pain includes this simple but effective exercise that you can do almost anywhere. Start by standing on a step with your heels hanging off the edge. Slowly raise your heels as high as possible before lowering them back down below the step. Do this 10-15 times for one set. If it is too easy, try holding dumbbells in each hand to add resistance.

These are just a few of the many exercises that physical therapists may use to help ease chronic pain. If you’re interested in trying physical therapy for yourself, be sure to do your research and find a reputable therapist in your area.

Benefits Of Physical Therapy For Chronic Pain

There are many benefits of physical therapy for chronic pain. Some of these benefits include:

  1. Increased mobility and flexibility: It is not uncommon for people with chronic pain to experience reduced mobility and flexibility. Physical therapy can help increase both of these things.
  2. Increased strength: Chronic pain can lead to muscle weakness. Physical therapy can help increase your strength and improve your overall physical condition.
  3. Improved circulation: This benefit of physical therapy can help improve your circulation and reduce the symptoms of chronic pain.
  4. Reduced inflammation: Massage therapy can really work wonders in reducing inflammation throughout the body. This can lead to a significant reduction in chronic pain symptoms.
  5. Better sleep: Improved circulation and reduced inflammation can also lead to better sleep. This is extremely important for people who suffer from chronic pain, as they often have difficulty sleeping due to their pain.
  6. Improved mental health: People who suffer from chronic pain often experience depression and anxiety. Physical therapy can help improve your mental health by providing you with positive reinforcement and helping you to stay active.
  7. Greater independence: One of the best things about physical therapy is that it can help you gain greater independence. This is especially important for elderly people or those with chronic pain who may not be able to do much on their own.
  8. Improved quality of life: When all is said and done, physical therapy can help improve your overall quality of life. This is perhaps the most important benefit of physical therapy for chronic pain sufferers.

If you suffer from chronic pain, there is no reason why you should not give physical therapy a try. It may just be the answer you have been looking for. In fact, physical therapy for chronic pain is one of the widely accepted forms of treatment by the medical community. So, what are you waiting for? Give it a go and see for yourself just how much it can help.


In conclusion, physical therapy for chronic pain can be a very effective way to manage your pain. These 10 exercises are a great starting point to help you get on the road to recovery. Remember to always consult with your doctor before beginning any new exercise routine. And most importantly, never give up hope that you can find relief from your chronic pain.

Physical Therapy has always been proven to help patients recover from pain. Hence, if you’re experiencing Back painShoulder painKnee painNeck painElbow painHip pain, or Arthritis pain, a physical therapist at MantraCare can help: Book a physiotherapy session.

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