Do you deal with discomfort in your lower back, knees, or feet? Whether it’s soreness after standing all day or pain that flares up with movement, lower body pain can often be managed with simple, targeted exercises.
⚠️ Note: These exercises are general suggestions. If you’re in severe pain, have an injury, or aren’t sure what’s safe for your body, please consult your physiotherapist or chiropractor before starting any new routine.
Here are a few movement-based strategies you can try at home to reduce pain and improve strength and mobility in your lower body.
🧍♀️ 1. Cat-Cow Stretch
Best for: Low back stiffness, postural fatigue
Why it works: Mobilizes the spine and stretches tight lumbar tissues.
How to do it:
• Start on hands and knees.
• Inhale as you arch your back (cow), lifting your chest.
• Exhale as you round your spine (cat), tucking your chin.
• Repeat slowly for 10–15 reps.
🛏 2. Supine Knee-to-Chest Stretch
Best for: Low back pain and hip tension
Why it works: Gently decompresses the lumbar spine and stretches surrounding muscles.
How to do it:
• Lie on your back.
• Pull one knee into your chest while the other leg stays extended.
• Hold for 20–30 seconds, then switch sides.
• Do 2–3 reps per leg.
🧱 3. Wall Sits
Best for: Knee pain, instability, or general weakness
Why it works: Strengthens the quads and glutes—key stabilizers of the knee.
How to do it:
• Stand with your back against a wall and slide down into a seated position.
• Knees should be stacked over ankles, not toes.
• Hold for 15–30 seconds to start. Rest and repeat 2–3 times.
👣 4. Calf Stretch
Best for: Heel pain, ankle stiffness, plantar fasciitis
Why it works: Improves flexibility in the calf and Achilles tendon.
How to do it:
• Stand facing a wall, one foot in front and one behind.
• Lean forward while keeping your back heel on the ground.
• Hold for 20–30 seconds per side.
🧦 5. Towel Scrunches
Best for: Arch pain, tired feet, plantar fasciitis
Why it works: Strengthens small stabilizing muscles in the foot.
How to do it:
• Sit in a chair with a towel on the floor.
• Use your toes to “scrunch” the towel toward you.
• Repeat 2–3 rounds per foot.
🧠 Why These Movements Help
These exercises work by:
• Improving circulation
• Reducing joint and muscle tension
• Supporting proper alignment
• Strengthening underused muscles
They’re easy to do at home and can make a real difference when done consistently!
💡 Important Safety Note
If you have severe pain, sharp or worsening symptoms, numbness, tingling, or weakness, stop the exercises immediately and seek advice from a healthcare professional.
📞 Want Guidance from a Pro?
Every body—and every pain—is different. If your pain doesn’t improve or keeps coming back, don’t guess. Let our physiotherapists and chiropractor assess what’s going on and build a plan that works for your body.
Book an appointment with our team today—and let’s get you moving with more comfort and confidence.