9 EASY Stretches To Relieve Back Pain And Hip Pain.
Do you suffer from lower back or hip pain?
So know that you are not alone! According to a study, 9 out of 10 French people suffer from back pain.
Indeed, nowadays, many people spend most of their day sitting in front of a computer.
The concern is that sitting for a long time causes stiffness in the hip and lower back.
And when the hip muscles are too tight, they pull on the lower spine.
Result, it creates stiffness, and we feel unpleasant pain lower back and hip.
Fortunately, there is a simple and effective solution to get rid of hip and lower back pain.
Stretching is enough to relieve the stiffness that bothered the pain.
And don't panic, because all of these stretches are super easy and super fast - around 8 minutes to do all 9 exercises!
Plus, you can do them almost anywhere. Convenient, isn't it?
here is 9 stretches to relieve hip and lower back pain. Look :
To easily print this guide in PDF, click here.
Stretch # 1: Baby Posture
This basic yoga pose stretches the entire back and it also helps open the hips by stretching the gluteal muscles.
How to do
1. Get on your knees and hands.
2. Bring your big toes together under the hips, then pull your knees apart.
3. Sit with your hips on your heels, then slowly extend your arms forward until your forehead touches the floor.
4. With your forehead on the floor, continue to extend your hands forward, until your arms are straight, as in the photo above.
5. Then lower your shoulders away from the ears and let your arms relax on the floor.
Hold this position for 30 seconds.
Stretch # 2: Lying Down with Bent Legs
This stretch relaxes the lower back and alleviates hip pain, stretching the glutes, piriformis muscle and lower back.
How to do
1. Lie down on your back.
2. Bend your knees and put your feet on the floor, lining them up with the hips.
3. Bend the right knee and put your right ankle on the left thigh, just above the knee.
4. Put your hands under the left leg and then interweave the fingers behind the thigh, as in the image above.
5. Using your hands, pull the left thigh towards you, being careful to keep your head and shoulders glued to the floor. You will feel a stretch inside your right hip.
6. Do the same movement on the other side.
Hold this position for 30 seconds on each side.
Stretch # 3: Tinclined orsion
This stretch relaxes the lower back and relieves pain in the hip by strengthening its external rotation.
How to do
1. Lie down on your back.
2. Bend your knees and put your feet on the floor, lining them up with the hips.
3. Bend the right knee and put your right ankle on the left thigh, just above the knee.
4. Point your feet up, then bend your elbows and extend your arms along your head.
5. Let your knees slowly drop to the right, keeping the right ankle on the left thigh, until you are in a twist position, as in the photo above.
6. Keep pointing your feet up, and you will feel a stretch in your left hip.
7. Do the same movement on the other side.
Hold this position for 30 seconds on each side.
Stretch # 4: Lunge forward
This position stretches the muscles of the hip, quads and abdominals.
How to do
1. Get on your knees and hands.
2. Step forward with your right foot and put it on the outside of your right hand.
3. Move your toes, then heel, forward and a few inches outside of your hand, until your right ankle is slightly in front of your right knee. Keep the left knee on the ground.
4. Keeping your hands inside your right foot, rock your lower abdomen forward, until you feel a stretch in the front of the hips.
5. Do the same movement on the other side.
Hold this position for 30 seconds on each side.
Stretch # 5: Hip Abduction
This hip stretch opens up the hip and relaxes the adductor muscles and hip flexors. It is a good exercise for relieving hip pain.
How to do
1. Stand up and step aside with your feet inward and toes pointed outward at a 45 degree angle.
2. Squat down with your knees bent, as if you were going to sit on a chair, then put your hands on the inner thighs, as in the image above.
3. Apply pressure to your thighs, until you feel a stretch in your inner thighs and groin.
Hold this position for 30 seconds.
Stretch # 6: Forward tilt
This stretch targets the gluteal muscles, the hamstrings (all the muscles of the thigh) as well as the lower and upper back. It's a good stretch for the lower back and glutes.
How to do
1. Get into a standing position, feet apart with toes pointing inward.
2. Slowly lean forward until your torso touches your legs, then rest your forearms on the floor.
3. With your arms still on the ground, let your head hang down, shifting your weight slightly towards the toes. You will feel a stretch in the glutes, lower back and hamstrings.
Hold this position for 30 seconds, then slowly straighten up, one vertebra at a time.
Stretch # 7: Cow Head Pose
This yoga pose stretches the outer part of the hips and the lower back.
How to do
1. Sit in a sitting position and cross your legs, bending the right knee over the left knee, which is also bent.
2. Try to have your knees perfectly overlapped, and to point your feet upwards to protect the knees.
3. Ideally, both gluteal bones (the ischium) should touch the floor. If this is not possible, put a blanket or pillow under your hips to better distribute your weight evenly across both glute bones.
4. Stand up straight and take deep, deep breaths, stretching your hips. For a more intense stretch, slowly move your hands forward, keeping your glute bones on the floor.
Hold this position for 30 seconds.
Stretch # 8: Twist While Sitting
This stretch relaxes the muscles of the lower back, the glutes and the piriformis muscle.
How to do
1. Get into a seated position. Bend the right leg towards the left hip, until the right heel touches the left buttock bone, as in the image above.
2. Now cross your left leg over your right leg, so that your left foot is placed on the outside of the right thigh. If this position is too difficult, put a blanket or pillow under the hips.
3. Put the left hand behind the back, with the fingers outstretched. Keep your back straight.
4. Breathe in deeply, while stretching your spine.
5. Slowly exhale and turn your torso to the left. Rest your right forearm on the outside of the left thigh.
6. Keep your neck straight and look straight ahead, or over your left shoulder. Hold this position for 30 sec, then slowly return to the starting position, inhaling.
7. Do the same movement on the other side.
Hold this position for 30 seconds on each side.
Stretch # 9: Happy Baby Pose
This yoga pose relaxes the lower back and stretches the hip flexors.
How to do
1. Get into a supine position.
2. Bend your knees and raise them towards your chest.
3. Put your arms inside the calves and then reach out to the outside of the feet or ankles, as in the image above.
4. The lower back should remain firmly glued to the floor. If necessary, put your hands closer to the knees, so that the lower back does not rise.
5. Rock slightly to each side to massage the lower back.
Hold this position for 30 seconds.
Your turn...
Have you tried these exercises for hip and lower back pain relief? Tell us in the comments if it was effective. We can't wait to hear from you!
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Also to discover:
7 Stretches To Do In 7 Minutes To Relieve Lower Back Pain Completely.
8 Positions To Relieve Sciatica Pain In Less Than 15 Min.
