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Knees hurt? Back hurts? Try these exercises. Now!

Last updated on: June 22, 2015 18:39 IST

Don't let a knee or back pain keep you from getting fit.

Brinda Sapat has designed a workout routine to strengthen your joints and control weight gain.

Chronic back and knee pain make it difficult to follow a typical mainstream form ofs exercise, leading to most sufferers quitting their workout programs.

This leads to weight gain, loss of muscle strength and stress in other joints; going into a downward psychological spiral too.

But there is a solution!

This article applies to those suffering either or both; a bad back and knees.

Learn how to reduce stress on the affected area, exercise to strengthen the joint, how to lose weight and how to relax and soothe the knees/back.

This plan is recommended for people who suffer general knee back aches. It is not designed for anyone who suffers a serious medical condition of these joints. Please consult your doctor before following this program.

If any of the exercises cause any discomfort, please stop and refer to your doctor for advice.

Reduce the stress:

Wear appropriate footwear

Stay mobile

Weight Loss



Exercise to strengthen the joints:

For your knees

1. Seated knee-cap lifts

2. Seated knee extensions

3. Standing Leg Raises

For your back

Here you will come across exercises that are for the abdominals and hips as well.

These are muscles that support the back and must be strengthened too.

1. Planks

Follow the illustrations for the three plank variations.

Reverse Plank:

Side Plank:

2. Swimming

3. Crunches

4. Oblique crunches

Relax and Soothe

For your back:

For your knees:

Do a tennis ball-massage:

> More health features here

Lead photograph (used for representational purposes only): Zuruimei/Creative Commons

Illustrations: Uttam Ghosh/

Brinda Sapat