Strengthening your core, legs, neck and shoulders is crucial to chronic pain relief and protecting your body. However, there may be times when you’re around others and feel embarrassed to work out. It can be useful to exercise discreetly, especially if you spend a lot of time out of the house, whether you work in an office or go to the mall often. Here’s what you need to know.  

How to Exercise Discreetly 

1. Seated Leg Raise

This exercise is especially useful if you have an open office layout. While sitting in your chair, straighten one of your legs and hold it up for at least five seconds. Next, lower your leg without touching the floor and repeat on the other side. Do 15 reps on each side. Once this becomes easy, add a weight to your ankle. 

2. Wall Sit

Try this move on your cubicle or a wall in an empty conference room. Place your back against the surface behind you, and then bend your knees until your thighs and the ground are parallel. Hold the position for at least 60 seconds. To make the move more difficult, cross one of your ankles over the other knee, and hold for 20 seconds. Alternate between each side. 

3. Glute Clench 

While this exercise is simple, it’s effective at toning your buttocks and hips. All you need to do is squeeze the glutes as tightly as you can for two seconds at a time. Relax between each squeeze and repeat at least 20 times. Next, clench for a full 30 seconds. Do glute clenches a couple of times a day to build your core and protect the lower back. 

When you need help with chronic pain relief, contact iSpine Pain Physicians. Serving Maple Grove, Coon Rapids, Chaska, Shakopee, Sartell and Delano, MN, their specialists will work with you to identify problem areas and build a personalized treatment plan. They provide cutting-edge solutions and serve each patient with compassion and care. Call (763) 201-8191 to reach their Chaska location, or visit them online to learn more about their chronic pain relief services.