Orthopedics & Sports Medicine Wellness & Support

Our joints help us walk and move our bodies with ease, so it’s important to keep them healthy. Over time, joints can become stiff and painful from inflammation, injury or disease, or from the natural effects of aging. Learn how you can protect your joints, and if you’re experiencing pain from an injury or chronic condition, the orthopedic specialists at Virginia Mason Franciscan Health can help. Find an orthopedic specialist near you.

Joint health: Three steps to better understanding

1. Take our free assessment

Hands and Knees Lumbar Mobility Exercise

2. Make a change

Your report will provide you with suggestions to address each of your symptoms. This may include lifestyle changes—like weight loss or increased movement—or seeking the help of a health care provider or physical therapist.

3. Get help

If joint pain is affecting your quality of life, help is available. Share your assessment report with your primary care provider. If you don’t have a primary provider, find one now. They can evaluate your pain and make referrals to specialists if necessary.

Spine health and exercises

Everyone experiences back pain at some point during their life. Often back pain can be self-managed with proper movement and gentle exercise. Try these techniques for mild or occasional back discomfort. If you experience pain or discomfort with any of these activities, please discontinue and have an evaluation with your medical provider. Spine Clinic patients are seen at multiple Virginia Mason Franciscan Health locations.

Lower back exercises

If you're experiencing low back pain, an important self-management strategy is movement and gentle exercise. The following are general exercises that many people with low back pain find helpful. Try these exercises in a slow controlled fashion, stopping if symptoms increase. If you experience pain or discomfort with any of these activities, please discontinue and contact your health care provider.

Standing Back Extension

Single Knee to Chest

Hands and Knees Lumbar Mobility Exercise

Transverse Abdominus Isometric

Lower extremity exercises

The following simple exercises may be considered for gentle hip flexibility and core muscle activation. They should be done with supported stable posture and in a controlled fashion. If you experience pain or discomfort with any of these activities, please discontinue and contact your health care provider.

Single Knee to Chest

Transverse Abdominus Isometric

Neck exercises

If you're experiencing neck pain, an important self-management strategy is maintaining good posture, ergonomics and mobility. The following simple exercises are effective in many cases of neck pain. They should be performed slowly and with good control. They should be discontinued if any increase in symptoms occurs. If you experience pain or discomfort with any of these activities, please discontinue and contact your health care provider.

Cervical Retraction

Cervical Rotation

Upper extremity exercises

The exercises below are postural exercises for the upper torso and shoulder region. They're designed to help you maintain mobility and reverse some of the stresses of sitting. They should be done slowly and in a controlled fashion. If you experience pain or discomfort with any of these activities, please discontinue and contact your health care provider.

Shoulder Circles

Shoulder Retraction