9 Easy Stretches to Release Lower Back and Hip Pain

Did you know that over 26 million Americans experience pain the back or hips at a certain point? So, if you are suffering from lower back or hip pain, you are not alone. In the modern world we live in, a great percentage of the population has a sitting job.  Sitting for an extended period of time causes weakening of the core and tightness in the shoulders, hamstrings, and hip flexor.

The good news is that stretching on a regular basis can go a long way in reversing some of the tightness. Here are the top stretches designed to relieve back and hip pain.

Happy Baby                               

Lie down on the back, bend the knees, and bring them towards the chest.  Then, bring the arms inside of the thighs and reach for the outside part of the feet or ankles.  The lower back should stay pressing into the floor.  Rock side to side to massage the lower back and hold for thirty seconds.

Seated Twist

Begin seated with the knees and the feet on the floor. Bring the left heel in towards the sit bone. Cross the right leg over the left one to bring the right foot outside of the left thigh. 

Place the fingertips behind you and sit up. Inhale deeply, then exhale to twist to the right, wrapping the left arm around the front of the right shin.  Keep the neck straight and long and hold for thirty seconds.

Cow Face Legs 

Begin seated, put the bent right knee on top of the bent left knee. Keep the sit bones pressing in the ground and the feet flexed to protect the knees.  If you are unable to pull this off, prop the hips up on a pillow to allow even weight on both sit bones. Sit up and inhale deeply in the hops.  Hold for thirty seconds.

Wide-Legged Forward Fold

Stand with the feet out wide and the toes pointing straight ahead. Bend the knees and bring the hands to the floor as you fold the chest over the legs.  Let the weight shift towards the toes and feel the lower back, glutes, and hamstrings release.  Hold for thirsty seconds.

Adductor Opener

Begin seated with the feet out wide, toes pointing out to a 45-degree angle, and the heels in.  Squat and put the hands on the inner thighs.  Press the thighs open to feel a stretch through the groin and inner thighs. Hold for thirty seconds.

Runner’s Lunge

Begin in a tabletop position on the hands and knees.  Step the right foot outside of the right hand and heel-toe the foot so that the right ankle is in front of the right knee.  Press the hips forward as you keep the hands inside of the right foot to feel a stretch.  Hold for thirty seconds.

Child’s Pose

Begin in a tabletop position. Bring the toes together and the knees out wide. Sit the hips on the heels and walk the hands forward. When the forehead is on the floor, walk the hands out in front of you until the arms are straight.  Let the arms relax and hold for thirty seconds.

Figure 4 Twist

Begin by lying on the back with the knees bent and the feet placed on the ground, hips- width distance apart.  Bend the right knee and put the tight ankle above the left knee on the thigh.  Let the knees fall to the right and bring the body in a twist.  Keep the feet flexed and hold for thirty seconds.

Supine Figure 4

Begin by lying on the back with the knees bent and the feet placed on the ground, hip-width apart. Bend the right knee and put the right ankle above the left knee pm the thigh. Interlace the hands behind the left thigh.  Bring the left thigh towards you, keeping the shoulders and head on the floor.  Hold for thirty seconds.