Relevica Pain Relief Exercises

Relevica Pain Relief Routines

Relevica specializes in musculoskeletal pain—especially the spine, neck, knee, and shoulder. This evergreen Exercises page collects safe, step-by-step routines you can perform at home to help reduce pain, improve mobility, and strengthen key muscle groups. Every plan below includes clear instructions, safety notes, progressions, and a weekly schedule template so you can start confidently.

Important: These exercises are educational and not a substitute for a clinical examination. Stop if your pain worsens, or if you experience numbness, significant weakness, or loss of bladder/bowel control—seek medical advice promptly.

Quick Navigation

• Lower Back (Lumbar) Routine
• Neck Routine
• Knee Routine
• Shoulder Routine
• Weekly Plan & Progress Tracker
• Exercises FAQ

Primary targets: lower back pain exercises, neck pain stretches, knee pain strengthening, shoulder pain rehab. Secondary: sciatica relief exercises, posture correction, mobility drills, core stability. Long-tail: best home exercises for chronic lower back pain, safe neck stretches at home, knee osteoarthritis strengthening routine, shoulder impingement rehab plan.

Lower Back (Lumbar) Routine

This routine focuses on mobility, core activation, and gradual stability—key pillars for lower back pain relief. Perform a gentle warm-up first.

Warm-Up (3–5 minutes)

• Brisk walk in place (60–90 seconds).
• Pelvic tilts on the floor (10 reps).
• Gentle trunk rotations while standing (20–30 seconds).

Core & Mobility Exercises

1. McKenzie Prone Press-Up (extension bias)
   Reps: 8–10 | Hold: 2–3s | Sets: 2
   Cue: Lie prone, hands near shoulders; gently press chest up while hips stay down.
   

1. Cat–Cow
   Reps: 8–12 | Sets: 2
   Cue: On all fours, alternate between spinal flexion (cat) and extension (cow) with slow breathing.
   

1. Dead Bug (Modified)
   Reps: 6–10 each side | Sets: 2
   Cue: Maintain neutral spine; move opposite arm/leg slowly without arching the back.
   

1. Glute Bridge
   Reps: 10–12 | Hold top 2s | Sets: 2–3
   Cue: Drive through heels, squeeze glutes, avoid arching lower back.
   

1. Bird Dog
   Reps: 6–10 each side | Sets: 2
   Cue: Keep hips level; long line from hand to opposite heel.
   

When to Progress

• Pain ≤ 3/10 during and after sessions for one full week.
• Form remains stable; no compensations or breath-holding.
• Daily activities feel easier (walking, sitting tolerance, lifting light items).

Lower Back Do/Don’t Table

Do	Don’t
Practice daily mobility and core stability.	Force end-range motions into sharp pain.
Use neutral spine when lifting (hinge at hips).	Lift with a rounded back or twist while lifting.
Take movement breaks every 30–60 minutes.	Stay sedentary for hours without breaks.

Learn more in our guides: Lower Back Pain · Sciatica Relief · Posture & Ergonomics

Neck Routine (Cervical)

For neck pain and stiffness, the priority is gentle range of motion, deep neck flexor activation, and posture re-education.

Warm-Up (2–3 minutes)

• Shoulder rolls forward/back (10 each).
• Scapular squeezes (10 reps, hold 2s).

Mobility & Activation

1. Chin Tucks (Supine or Seated)
   Reps: 8–12 | Hold: 3–5s | Sets: 2
   Cue: Nod slightly, lengthen the back of the neck; avoid jutting the chin.
   

1. Side Neck Stretch
   Hold: 20–30s each side | Sets: 2
   Cue: Keep shoulders relaxed; don’t yank with the hand.
   

1. Levator Scapulae Stretch
   Hold: 20–30s each side | Sets: 2
   

1. Thoracic Extension Over Towel/Roller
   Reps: 6–10 | Sets: 2
   

Posture Reset Mini-Routine (1–2 minutes)

• Chin tuck (5 reps, hold 3s).
• Scapular set (5 reps, hold 3s).
• Open-book thoracic rotation (5 each side).

Neck Red Flags (Stop & Seek Care)

• Severe headache, visual changes, or dizziness with neck pain.
• Arm/hand numbness or weakness that persists.
• Recent trauma, fever, unexplained weight loss.

Explore related topics: Neck Pain Articles · Posture Guides

Knee Routine (Including Osteoarthritis-Friendly Options)

This plan targets quadriceps, hamstrings, and hip stabilizers—key for knee pain, patellofemoral pain, and mild osteoarthritis.

Warm-Up (3–5 minutes)

• Easy cycling or marching in place (2 minutes).
• Heel raises (10–15 reps).

Strength & Control

1. Straight Leg Raise
   Reps: 10–12 | Sets: 2–3
   Cue: Lock knee, lift to level of the other knee, slow down on the way back.
   

   knee straight leg raise

   
   
   

1. Mini Squat to Chair
   Reps: 8–10 | Sets: 2–3
   Cue: Hinge hips, knees track over toes; stop before pain.
   

1. Hamstring Stretch (Doorway or Strap)
   Hold: 20–30s | Sets: 2 each side
   

1. Side-Lying Hip Abduction
   Reps: 10–12 | Sets: 2
   

1. Wall Sit (Short Holds)
   Holds: 10–20s | Reps: 3–5
   

Knee Comfort Tips

• Use a soft mat; consider short supports (patellar tape or sleeve) if advised.
• For OA: shorter ranges, more frequent shorter sessions, and controlled tempo.

Dive deeper: Knee Pain Library · All Exercises

Shoulder Routine (Rotator Cuff & Scapular Control)

Useful for general shoulder pain, impingement-like symptoms, and posture-related discomfort. Emphasize slow control and pain-free ranges.

Warm-Up (2–3 minutes)

• Pendulum swings (20–30 seconds each direction).
• Shoulder circles (10–15 each).

Mobility & Strength

1. Pendulum (Bent-Over)
   Sets: 2 | 20–30s each direction
   
   

1. Wall Angels
   Reps: 6–10 | Sets: 2
   Cue: Back of head/ribs close to wall; glide arms without shrugging.
   

1. Scapular Retraction with Band
   Reps: 10–12 | Sets: 2
   
   

   Shoulder scap retraction band

   
   
   

1. External Rotation (Elbow at Side)
   Reps: 8–12 | Sets: 2
   
   

Shoulder external rotation band

1. Serratus Wall Slide
   Reps: 8–10 | Sets: 2
   
   

Shoulder Safety

• Keep movements below the pain threshold; avoid aggressive overhead loads early.
• Prioritize scapular control before adding resistance.

Related reading: Shoulder Pain Articles · Posture & Desk Ergonomics

Weekly Plan & Progress Tracker

Use this template to organize sessions. Start with 3–4 days/week. Keep intensity low-to-moderate and track symptoms (0–10 scale).

Day	Region Focus	Exercises (Main)	Pain Before/After (0–10)	Notes
Mon	Lower Back + Core	Press-Up, Bird Dog, Bridge
Tue	Neck + Thoracic	Chin Tuck, Side Stretch, T-Extension
Wed	Knee	SLR, Mini Squat, Wall Sit
Thu	Shoulder	Pendulum, Wall Angels, ER Band
Fri	Active Recovery	Walk 20–30 min, light mobility
Weekend	Choose 1–2 regions	Short sessions, technique focus

Progression Levels

Level	Criteria to Move Up	Typical Changes
Beginner	Pain ≤ 3/10; stable form for 7 days	Add reps; extend holds; add 1 set
Intermediate	Daily tasks easier; no flare-ups	Introduce bands; longer ranges
Advanced	Consistent control under light load	Functional drills; return-to-sport steps

General Setup & Safety

• Perform in a pain-free or “discomfort-tolerable” range. Sharp, spreading pain is a stop signal.
• Breathe naturally; avoid breath-holding. Quality beats quantity.
• Use a supportive mat, stable chair, light band, and small towel—simple and effective.
• Hydrate and warm up first; cool down with gentle breathing and light stretches.

Exercises FAQ

How often should I do these exercises?

Most people benefit from 3 to 4 sessions per week, with rest days between similar regions. Light daily mobility (5–10 minutes) is safe for many.

Should I feel pain while exercising?

Mild, local discomfort can be normal when re-activating muscles. Sharp, radiating, or escalating pain means stop and reassess technique or consult a professional.

How long until I notice improvement?

Many feel easier movement within 1–2 weeks, with strength and endurance building over 4–8 weeks when consistent.

Can I combine routines?

Yes—alternate focus areas (e.g., lower back Monday, neck Tuesday). Avoid overloading the same region on consecutive days early on.

Do I need equipment?

No. A mat, a light band, and a chair are enough for most routines. Bands add progressive resistance once pain is controlled.

Are these safe for older adults?

Generally yes when done in a controlled, pain-free range. Adjust volume and intensity; consider support for balance as needed.

Conclusion

Consistent, well-chosen exercises are among the most effective, low-risk ways to manage spine, neck, knee, and shoulder pain. Begin conservatively, move with control, and progress gradually. Use the Weekly Plan to track how you feel and celebrate small wins—mobility today, strength tomorrow, confidence always.