The Best Exercises to Reduce Joint Pain
Keep your body moving with these exercises to lessen pain and stiffness.
Joint pain has a way of showing up when you least expect it, especially as you age. You may find that your knees feel stiff when you stand after sitting for a while or your shoulders ache after a long day at the computer. Even things like climbing stairs or reaching for something on a shelf can feel uncomfortable.
When joints hurt, many people think the best solution is to rest and avoid movement. But the opposite is usually true. The right kinds of exercise can help reduce pain, improve flexibility and strengthen the muscles that support your joints. Over time, regular movement can make everyday activities feel easier.
Here are some exercises that are gentle on your body but still keep your joints moving.
Walking
Walking is one of the simplest and most helpful exercises for joint health. It's low-impact and helps strengthen the muscles that support the knees and hips. It also improves circulation, which can reduce joint stiffness. Many people notice that their joints feel looser after a short walk.
You don't need to walk for miles to see benefits. Start with 10 to 15 minutes a day. As your body gets used to it, slowly increase the time. If walking on pavement bothers your joints, move to a track, grass or smooth dirt trail.
Swimming and Water Exercises
Swimming, water walking or water aerobics are often recommended for people with arthritis or chronic joint pain because they allow you to move without the impact you feel on land. The water supports your body weight, which takes pressure off your joints, and also provides gentle resistance that helps strengthen muscles. Many people also find that warm pool water helps loosen stiff joints, making movement easier and more comfortable.
Strength Training
When the muscles around a joint are weak, the joint ends up doing more work, which can lead to more discomfort. Strong muscles help protect your joints and you don't need heavy weights to build strength. Light resistance bands or simple bodyweight exercises work well.
Some joint-friendly strength exercises include:
- Wall sits to strengthen the muscles that support the knees
- Glute bridges to support the hips and lower back
- Seated leg lifts that build strength without putting pressure on the knees
Slow, controlled movements are best. Two or three short strength sessions each week can help your joints feel more stable.
Stretching
Tight muscles can make joint pain worse by limiting how well your joints move. Gentle stretching helps improve flexibility and can reduce that stiff, tight feeling many people experience.
Try these:
- Hamstring stretches for the back of the legs
- Shoulder stretches for upper body mobility
- Calf stretches to support the ankles and knees
Hold each stretch for about 20 to 30 seconds and avoid bouncing. Stretching should feel comfortable, not painful.
Yoga and Tai Chi
Yoga and tai chi are great options for people looking for a slower, low-impact way to move their bodies. Both involve controlled movements that combine stretching, strengthening and balance.
These types of exercises can be especially helpful for people dealing with arthritis, back pain or general joint stiffness. They may also improve balance and body awareness, which can help lower the risk of falls.
Some Helpful Tips When Starting Out
If you have joint pain and are new to exercise, begin slowly and pay attention to how your body responds. A short warm-up before exercise and gentle stretching afterward can help protect your joints. Mild soreness is normal when trying something new, but sharp pain is a sign to stop.
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Date Last Reviewed: March 16, 2026
Editorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. Contact Editor
Medical Review: Andrew Overman, DPT, MS, COMT, CSCS
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