These 5 Physical Therapist-Approved Exercises Fixed 95% of My Aches—Now I Do Them Every Day

If you’re dealing with persistent body aches, you’re not alone. Like many people who sit too much, move too little, or push themselves too hard at the gym, I found myself battling nagging pain on a daily basis—stiff neck, sore hips, aching lower back, tight hamstrings. It was frustrating, exhausting, and frankly, discouraging.

Then I stumbled across a physical therapist who claimed that five foundational exercises could address 95% of common pain issues. Skeptical but desperate, I gave them a try. And now, months later, I can confidently say these five simple movements changed how my body feels every day.

This isn’t a miracle cure or a sales pitch—it’s a routine backed by biomechanics and physical therapy principles. These exercises are designed to target the root causes of joint stiffness, poor posture, muscle imbalances, and everyday discomfort.

Why Most People Feel Achy (and Why Movement Is the Fix)

Chronic aches and pains often stem from the same issues:

• Poor posture
• Muscle imbalances
• Weak core and glutes
• Lack of mobility in the hips and thoracic spine
• Sedentary habits

When your body isn’t moving through its full range of motion, certain muscles weaken while others compensate and tighten. Over time, this leads to discomfort and dysfunction—especially in the back, hips, knees, and shoulders.

But here’s the good news: you don’t need a 90-minute gym session to correct it. You just need consistent, intentional movement that targets the right areas.

These five exercises check every box—and they take less than 20 minutes a day.

The 5 Physical Therapist-Approved Exercises That Relieved 95% of My Aches

1. Glute Bridges: Activate the Core and Release the Lower Back

Description: Glute bridges are essential for waking up your glutes, which are often underactive due to sitting. Weak glutes contribute to tight hip flexors and overworked lower backs. This simple move helps re-align posture, improve hip mobility, and reduce pressure in the lumbar spine.

How to do it:

• Lie on your back with knees bent and feet flat on the floor.
• Keep arms by your side, press into your heels, and lift your hips until your body forms a straight line from shoulders to knees.
• Squeeze your glutes at the top, hold for 2 seconds, and lower slowly.
• Repeat for 3 sets of 12–15 reps.

2. Bird-Dog: Improve Spinal Stability and Core Control

Description: This seemingly simple exercise targets your deep core stabilizers and improves spinal alignment. It’s a favorite among PTs for helping people with low back pain, poor posture, or balance issues.

How to do it:

• Get on all fours with wrists under shoulders and knees under hips.
• Extend your right arm and left leg simultaneously, keeping your core tight and back flat.
• Hold for 2–3 seconds, return to start, and repeat on the other side.
• Do 3 sets of 8–10 slow reps per side.

3. Wall Angels: Fix Shoulder Mobility and Postural Tension

Description: Wall angels reverse the effects of slouched, forward-rolled shoulders. They open up the chest, strengthen the upper back, and improve shoulder mobility—all essential if you work at a desk or use your phone a lot.

How to do it:

• Stand with your back, head, and butt against a wall.
• Bring your arms up in a goalpost position, keeping the backs of your hands and elbows touching the wall.
• Slowly raise your arms up and down like you’re making a snow angel, never losing contact with the wall.
• Do 2–3 sets of 10 slow reps.

4. World’s Greatest Stretch: Unlock Hip Flexors and Thoracic Spine

Description: With one move, this dynamic stretch hits your hips, quads, hamstrings, calves, shoulders, and mid-back. It improves mobility across multiple joints and preps the body for safe, fluid movement.

How to do it:

• Start in a lunge position with your right foot forward.
• Place your left hand on the ground and twist your torso, reaching your right arm up to the sky.
• Hold for a few seconds, bring the hand back down, and switch sides.
• Do 5–6 slow reps per side.

5. Dead Bug: Build True Core Strength Without Hurting Your Back

Description: Unlike crunches or sit-ups, dead bugs train your core to resist movement—a function that protects your spine. This helps reduce lower back pain while improving coordination and core stability.

How to do it:

• Lie on your back with arms extended to the ceiling and legs bent at 90 degrees.
• Slowly lower your right arm and left leg until they hover just above the floor.
• Return to start and repeat on the other side.
• Keep your lower back flat against the floor at all times.
• Do 3 sets of 10 reps per side.

How These 5 Moves Work Together

While each of these exercises is powerful on its own, the real benefit comes from how they work as a system. Together, they:

• Wake up your posterior chain (glutes, hamstrings, upper back)
• Strengthen your core without stressing your spine
• Mobilize tight areas like hips, chest, and mid-back
• Promote better movement patterns and posture

It’s not about intensity—it’s about consistency. I did these exercises 4–5 times a week for 15–20 minutes, and by week two, I felt looser, stronger, and less sore in the morning. Within a month, the difference was dramatic.

How to Add Them to Your Routine

You can easily fit this mini-routine into your morning or evening. Here’s a sample structure:

Daily Routine (15–20 minutes):

• Glute Bridges – 3 sets of 15
• Bird-Dog – 3 sets of 10 each side
• Wall Angels – 2 sets of 10
• World’s Greatest Stretch – 5 reps each side
• Dead Bug – 3 sets of 10 each side

No equipment needed. No gym required. Just a mat and some space.

What Else Helped Me Stay Pain-Free

Alongside these exercises, I made a few other small changes that made a big difference:

• Standing up every 30–45 minutes while working
• Doing mobility work before workouts, not just after
• Walking more often, even just short breaks
• Paying attention to form during strength training

But honestly, the foundation was this routine. It gave me the movement I was missing, and now it’s the first thing I recommend to friends who say they’re always achy or stiff.

Final Thoughts

If your body constantly feels tight, sore, or stiff—and you’ve ruled out injury or medical issues—start here. These five physical therapist-approved exercises can correct many of the hidden causes of your everyday aches. They’re simple, efficient, and designed to work with your body, not against it.

And the best part? They actually work.

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