Relieve lower back and hip pain with easy stretches for strength and flexibility

Lower back and hip pain from prolonged sitting and a sedentary lifestyle can be relieved with simple stretches. Say “so long” to stiffness and pain and “hello” to increased flexibility with our effective, easy-does-it stretches.

Stretches can provide wonderful relief for lower back and hip pain caused by certain lifestyles

According to one systematic review, a sedentary job and neglecting to participate in regular physical activity outside work are common causes of lower back and hip pain. You may relate to this if you have a desk job or drive long distances for work.

Long periods of sitting or lying in a reclined position put pressure on your spine. Since the muscles in your lower back and hips are interconnected, they weaken over time, causing lower back and hip pain. However, a handful of simple stretches can relieve the pain and strengthen the muscles.

Examples of lifestyle behaviors leading to lower back and hip pain include:

• Watching television
• Sitting at a computer
• Playing video games
• Prolonged sitting at work

Benefits of stretching for pain relief

Regular stretching can help relieve pain by releasing tension in muscle groups, improving joint flexibility, and supporting the tissues that support them, like tendons and ligaments.

By making the joint and surrounding muscles more flexible, stretching can also lower the risk of sports injuries and improve performance for everyday people and athletes.

Other types of exercise that incorporate stretches for lower back and hip pain are yoga and pilates. These low-impact forms of exercise are excellent at stretching and strengthening muscles and improving poor posture, which is another cause of lower back and hip pain.

Effective stretches for lower back and hip pain

Various stretches for lower back and hip pain are available. Many stretches can be modified and performed while sitting, standing, or lying down. The following six stretches will relieve your hips and lower back if implemented consistently.

Child’s pose (balasana)

The child’s pose stretch can help relax your lower back and hips. Perform this calming, resting yoga pose on the floor.

Description: Kneel on the floor, sitting back on your heels with the tops of your feet flat on the floor underneath you. Gently bend your torso forward and stretch your arms in front of you. Your forehead may or may not be able to touch the floor.

Cat-cow stretch

This stretch increases flexibility and mobility of the spine and hips. It involves two separate moves that can be done on the floor or from a sitting position.

Description: Start by kneeling on the floor with your arms and legs equally shoulder and hip-width apart. Arch your spine and tuck your head down to look at your belly button to enter the cat pose. Next, flow into the cow pose by flexing your spine toward the floor as you lift your head toward the sky.

Knee-to-chest stretch

This simple move is an easy way to relieve tension in your lower back. For beginners or those with poor balance, doing this move on the floor is best.

Description: Lie on your back, slowly bending one knee and bringing it to your chest. Use your hands to hold the leg to your chest for several seconds while the opposite leg is extended, parallel to the floor. Then, release and repeat with the other leg.

Figure-four stretch

Try this stretch to target your hips and glutes. It can be modified to perform from a standing or sitting position. The description below describes how to perform it from a sitting position.

Description: Sit straight in a chair with your feet on the floor. Place one foot over the opposite knee and gently lean forward.

Seated spinal twist

The seated spinal twist is an easy stretch for your lower back that can aid spinal mobility. This move can be done on a floor mat or seated in a chair.

Description: Sit on the floor with your legs straight in front of you and your hands on the floor behind you. Place your left foot flat on the floor outside your right knee. Place your right elbow on the outside of your left leg. Then, turn your torso, head, and eyes to the left. Hold this pose for several seconds, then slowly return your position to the center. Now, repeat on the other side.

Hip flexor stretch (lunge)

Finally, the hip flexor stretch does exactly what the name suggests—it opens up tight hip flexors. This convenient stretch can be done practically anywhere. The version below describes how to perform it from a standing position.

Description: From a standing position with your legs hip-width apart, lunge one leg forward, bending slightly at the knee. Your thigh should be parallel with the floor, and your opposite leg should still be straight with your foot on the floor. Place your arms on your hips as you push your hips forward to feel a stretch through the back leg’s hip. Return to the starting position and repeat on the opposite side.

Guidelines for safe stretching

Remember to practice safe stretching techniques when performing any type of stretching. This will help avoid overstraining muscles and tendons and prevent injury.

In general, you should always:

• Emphasize proper form.
• Gently hold each stretch for 20–30 seconds.
• Practice breathing during each stretch to aid relaxation during stretching.

If your pain persists or worsens even after stretching, seek medical attention from your doctor.

Practice hip and lower back stretches regularly

While it’s best to maintain a lifestyle with regular physical activity, sedentary jobs or injuries can make this difficult and may contribute to lower back and hip pain.

If you’re feeling tension or pain in your lower back or hips, practicing these hip and lower back stretches daily can provide long-term relief by releasing tension and maintaining flexibility.

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Exercise->Injury Recovery Exercise->Pilates / Yoga / Core