5 Things You Can Do to Help Hip and Knee Pain

Are you or someone you know dealing with hip or knee pain? You’re not alone. The chiropractors at Canberra Spine Centre see patients struggling with this every day. But don’t worry – they have some tips to help you find relief without leaving your living room!

1. Stretch It Out

First things first, it’s time to get moving! For hip pain, try a gentle lunge stretch. Hold it for 30 seconds on each side twice a day. If your knees feel stiff, carefully bend and straighten them, holding each position for 30 seconds. Remember, a little discomfort is okay, but if it really hurts, stop!

2. Squat Your Way to Strength

Building muscle is crucial. Squats are fantastic for both hip and knee strength. Start with feet hip-width apart, then slowly lower as if sitting in an invisible chair. Keep the back straight, and don’t let knees go past toes. Can’t go all the way down? No worries! Use an actual chair for support.

3. Take a Walk on the Mild Side

Who knew a simple stroll could be so beneficial? Walking is like a spa day for joints – it keeps them moving smoothly and could even boost mood. Next time stiffness sets in, try a 10-minute walk around the block. Those hips and knees will be grateful.

4. Take a Stand on Too Much Sitting

Sitting for long periods is like kryptonite for joints. For those who are desk-bound, set a timer as a reminder to stand up every 30 minutes. Stretch, walk to the kitchen for a glass of water, or just do a little dance. Joints love a change of scenery!

5. Mind Your Posture

Last but not least, pay attention to sitting and standing posture. Good posture isn’t just about looking confident – it helps the nervous system better control joints. Try this: imagine a string pulling up from the top of the head. It feels better already, right?