Beat Common Body Aches with Simple and Effective Exercises You Can Do at Home

by Goran Kezić 7 months ago in health

Leverage All the Benefits of Stretching

Beat Common Body Aches with Simple and Effective Exercises You Can Do at Home

Sadly many people experience pain in different parts of their bodies every day. There are many factors that contribute to the pain they feel, like inadequate sitting positions, standing or desk jobs, improper heavy lifting, and so on. The good news is that there are exercises and stretches you can do at home which can help you relieve some pain in different parts of your body.

Without further ado, here are some simple and effective exercises for pain relief that you can do at home.

Hand and Wrist Solutions

Hand and wrist problems are very common these days. Almost everyone has had a problem either with their fingers, hands, or wrists. This comes to no surprise as people overuse their hands and they start to wear and tear. Some of the most common conditions people experience are carpal tunnel syndrome, tendon pain, writer’s cramps, and so on.

Some of these conditions, like carpal tunnel syndrome or tendon pain, can be solved by wearing only the wrist support brace, which offers good support, has adjustable straps, is comfortable to wear, and allows you full range motion.

On the other hand, other conditions can be solved by simple exercises you can do daily at home, work, or whenever you have a couple of extra minutes.

Fist exercise

One of the most simple exercises is fist exercise, where you make a gentle fist, hold for up to a minute, then release. This exercise should be repeated by both hands for at least four times.

Finger Lift

Another great exercise is the finger lift. Place your palm down on the table and gently lift one finger at the time and repeat eight to twelve times.

Thumb Touch

Thumb touch is an exercise where you gently touch each fingertip with your thumb making an O shape. Hold for up to half a minute and repeat at least four times for each hand.

All of these simple exercises can help you with the range of motion in your hands, help with flexibility, and strengthen your hands.

Stretches for Aching Feet

Many people suffer from aching feet and have problems with their ankles daily. This can happen due to several reasons. Uncomfortable footwear, standing jobs, and excess weight can all increase pain in feet and heels, leading to conditions like plantar fasciitis, athletes' foot, etc.

Some stretches and exercises for plantar fasciitis like toe curls, towel stretches, and arch raises are good not only for this condition, but for any kind of pain or stiffness that can be felt in the feet. All of these exercises you can do at home and only take a couple of minutes.

Toe Curls

Sit up straight in a chair and place a towel in front of your feet. Place the toes of one foot above the towel and try to grab the towel with your toes and pull it towards you. Repeat five times for each foot.

Tennis Ball Roll

Sit up straight in a chair and place a tennis ball or some other small hardball in front of you. Lay one foot on the ball and press it down while moving it around. Do this for about two minutes for each leg.

Achilles Stretch

Face a wall and raise your arms so that your palms are resting flat against the wall. Then place one foot back and keep your knee straight and bend the other. Then push your hips forward until you feel your Achilles tendon stretching. Hold for half a minute for each leg and repeat three times.

Exercises for a Painful Back

Back pain is one of the leading worldwide problems and the most common reason why people sometimes don’t show up for work. Back pain can be caused by many different reasons, some of them are sitting jobs, standing jobs, heavy lifting, improper sitting, excess weight, smoking, and so on.

There are plenty of fantastic exercises you can do on a mat while sitting or with a rolling foam tube for back pain.


Put your mat on the floor, lie on your back, bend the knees and place your feet flat hip-width apart. Press your feet into the floor and keep your arms by the sides. Then raise your buttock off the mat and form your body into a straight line. Repeat about 15 times and do three sets.

Back Rotational Stretches

Place your mat on the ground and lie on your back with knees bent and flat feet. Keep your shoulders firmly on the ground and start gently rolling both knees over one side. Hold this position for around 10 seconds and return to your starting position. Then repeat everything on the other side. Repeat this twice a day, best early in the morning and in the evening.

Seated Stretches

Sit on a chair (best without arms) and keep your feet flat on the floor. Twist your core to the right and make sure you are keeping your hips square and spine tall. You can either put your hand behind your head or place your left hand on your right knee for extra stretch. Hold this position for around 10 seconds and then repeat everything on the other side. Repeat on each side up to five times and do it at least twice a day.

How to Avoid Body Aches in General?

Nothing beats a good night’s sleep, a healthy diet, and regular exercise. We wish there was another way to avoid body aches but the only real solution is to lead a healthy lifestyle. This doesn't mean that you can’t ever again eat chocolate or lounge on your sofa for a while, it just means that you should aim for 80% healthy living and 20% enjoying all the small pleasures of life.


Hopefully, these exercises will help you relieve some pain in different areas of your body. Although there are no quick fixes when it comes to these kinds of conditions, you need to stay persistent and “steal” a couple of minutes for your self to do these exercises. After a while, you will begin to see some change and will relieve tension that has been building up in those painful areas.

Goran Kezić
Goran Kezić
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