Lisa Harvey leading a Pilates class to relieve pain and stiffness

Pilates for Pain & Stiffness Relief

Whether it's neck & back pain, tight hips or everyday stiffness, these workouts are here to help.

Improve mobility, build supportive strength and restore healthy movement — so you can move with less pain and more confidence.

How Pilates Helps Relieve Pain & Stiffness:

REDUCE PAIN
Calm irritated joints and chronically tight muscles

RESTORE MOBILITY
Ease stiffness in the hips & spine

PROTECT YOUR JOINTS
Build strength to stabilize & support your joints

IMPROVE POSTURE
Better alignment means less strain

Choose Your Workout

Browse by length — from Quick Relief under 5 minutes to Full-Length Pilates classes.


Not Sure Where to Start?

Start with what your body needs today. Try Quick Relief for a specific ache or tight spot, or choose an Express or Full-Length workout if you have more time to build mobility and strength.


Props & Equipment

Some of these routines use foam rollers, massage balls and other tools to help with tight or stiff areas. These are the ones I use and recommend.

Explore Tools for Stiffness Relief →

Quick Relief

— Under 5 Minutes —

Great before or after a workout — or anytime you need quick relief. Gentle, targeted movements to ease pain, release tension and help you feel better in five minutes or less.

1 minute foam roller exercise to massage the neck and upper shoulders

Foam Roller for Neck Tension

1 min ● All Levels ● Foam Roller

tretch to relieve psoas tension and back pain with a foam roller with Lisa Harvey

Psoas Stretch for Tight Hips

3 min ● All Levels ● Foam Roller

3 minute standing stretch for the chest and shoulders with Lisa Harvey

Chest & Shoulder Stretch

3 min ● All Levels

4 minute shoulder stretch to relieve neck and upper back stiffness with Lisa Harvey

Stretch for Neck & Shoulder Tension

4 min ● All Levels

5 minute seated stretch routine for stiff shoulders, neck and back with Lisa Harvey

Seated Stretches for Back Stiffness

5 min ● All Levels ● Chair

5 minute routine to improve foot mobility and balance with Lisa Harvey

Massage for Stiff Feet

5 min ● All Levels ● Franklin Balls

Hand & Wrist Stretches

5 min ● All Levels

Express Workouts

— 10-15 Minutes —

Short sessions to reduce stiffness, improve mobility and build strength — perfect for travel or squeezing into the start or end of a long day.

10 minute stretch to relieve neck & shoulder pain with Lisa Harvey

Stretches for Neck & Upper Back

10 min ● All Levels ● Foam Roller

Morning Stretches for Back & Hips

15 min ● All Levels

Pilates for Hip & Glute Strength

15 min ● All Levels ● Resistance Band

Full-Length Workouts

— 20+ Minutes —

Full-body Pilates workouts that build strength, improve mobility, and support lasting pain relief.

20 minute Pilates mat class with a foam roller with Lisa Harvey

Pilates for Back & Hip Stiffness

20 min ● Intermediate ● Foam Roller

45 minute Pilates mat class with a foam roller with Lisa Harvey

Pilates for Back Care


45 min ● Beginner ● Foam Roller

45 minute Pilates Osteoporosis-safe mat class with Lisa Harvey

Pilates for Osteoporosis

45 min ● Beginner

Continue Your Movement Journey

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Looking for Something Else?

Browse workouts for another goal.

Explore Pilates Workouts to Improve Mobility

Improve Mobility

Increase flexibility & joint mobility

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Improve Posture

Stand taller with
better alignment

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Explore Pilates Workouts to Improve Posture
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Build Strength & Stability

Build functional, full-body strength

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Improve Balance

Enhance balance & coordination

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Explore Pilates Workouts to Improve Balance