Best At-Home Exercises for Preventing Joint Pain
Posted by: Reform Physical Therapy in Injury Prevention on July 30, 2025
Joint pain can creep in slowly—often without a clear cause. One day your knees feel stiff when climbing stairs, or your shoulders ache after reaching overhead. The reality is that many of these issues stem from small habits that build up over time: poor posture, limited movement, muscle imbalances, or even sitting too much.
The good news? You don’t need a full gym setup or personal trainer to protect your joints. With a few simple, consistent exercises, you can strengthen the muscles that support your joints, improve mobility, and reduce your risk of discomfort or injury.
At Reform Physical Therapy, we recommend these safe and effective exercises for people of all ages and activity levels. These movements can easily be done at home and require minimal (or no) equipment.
Why Do Joints Hurt?
Joint pain can result from a variety of factors, including:
- Muscle imbalances that place extra strain on joints
- Weakness in stabilizing muscles
- Lack of flexibility or mobility
- Repetitive movements or poor movement mechanics
- Postural misalignment
- Arthritis or degenerative changes over time
When the muscles around a joint are weak or stiff, that joint ends up doing more work than it should. Over time, this can lead to inflammation, wear and tear, or chronic discomfort.
That’s why prevention is key—and that starts with smart movement.
At-Home Exercises to Help Prevent Joint Pain
These exercises target major joints like the knees, hips, shoulders, and spine. They’re designed to be gentle, functional, and scalable based on your ability level.
1. Glute Bridges
Supports: Hips, knees, and lower back
Glute bridges help strengthen your glutes and hamstrings, which play a major role in supporting your pelvis and spine. Weak glutes often lead to compensations in the lower back and knees.
How to do it:
Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Engage your core and slowly lift your hips off the ground until your body forms a straight line from your shoulders to your knees. Pause at the top, then slowly lower back down.
Repetitions: 10–15 reps, 2–3 sets
2. Wall Angels
Supports: Shoulders, upper back, and posture
Wall angels are excellent for strengthening the postural muscles of the upper back and promoting shoulder mobility.
How to do it:
Stand with your back against a wall, feet slightly away from the wall, and your lower back gently touching. Raise your arms to form a “goalpost” position and slowly slide them up and down the wall, maintaining contact throughout. Keep your chin tucked and avoid arching your back.
Repetitions: 10–12 reps, 2 sets
3. Heel Slides
Supports: Knee range of motion
Heel slides are a gentle way to maintain or improve knee mobility, especially helpful after injury, surgery, or prolonged sitting.
How to do it:
Sit on the floor or a firm surface with one leg extended. Slowly slide your heel toward your body, bending your knee as far as is comfortable. Hold for a moment, then slide your heel back out to the starting position.
Repetitions: 10–15 reps per leg, 2–3 sets
4. Cat-Cow Stretch
Supports: Spinal mobility and core awareness
This stretch keeps the spine mobile and encourages gentle movement through the back and pelvis—great for anyone who sits for long periods.
How to do it:
Begin on all fours with your hands under your shoulders and knees under your hips. Slowly round your back upward (like a stretching cat), tucking your pelvis and looking toward your belly. Then reverse the movement by arching your back, lifting your chest, and tilting your pelvis forward. Move slowly and with control.
Repetitions: 10 full cycles, moving with your breath
5. Calf Raises
Supports: Ankles, knees, and balance
Strong calves support lower limb stability and help absorb shock when walking or running.
How to do it:
Stand upright with your feet hip-width apart. Slowly rise up onto the balls of your feet, then lower back down with control. Use a wall or chair for balance if needed.
Repetitions: 15–20 reps, 2–3 sets
6. Seated Marching
Supports: Hips, core, and balance
This movement builds stability in your core and hip flexors without the impact of standing exercises.
How to do it:
Sit tall in a sturdy chair with your feet flat on the floor. Lift one knee up toward your chest, lower it, then lift the other. Focus on staying upright and avoiding leaning side to side.
Repetitions: 10 reps per side, 2–3 sets
How to Build a Simple Joint-Friendly Routine
You don’t need to do all six exercises every day. Start with 3–4 that feel best for your body and build from there. Aim for consistency over intensity. A 15-minute session, three to four times a week, can make a significant difference in how your joints feel and function.
It’s also important to move regularly throughout the day—get up from your desk, stretch, and walk when possible. Movement truly is medicine.
When to Talk to a Physical Therapist
If you’re already experiencing joint pain—or unsure how to start safely—physical therapy can help you create a plan that’s customized for your body, lifestyle, and goals. At Reform PT, we evaluate your movement patterns, joint health, strength, and flexibility to build a preventative routine that works for you.
Final Thoughts
Joint pain doesn’t have to be part of your daily life. With the right exercises and a consistent routine, you can protect your joints, improve mobility, and keep doing the things you love—without fear of discomfort.
Want expert guidance tailored to you? Reach out to Reform Physical Therapy to schedule an evaluation or learn more about building a preventative movement plan at home.