Suffering from low back and hip pain? You’re not alone. These days, more and more people are sitting longer in positions that can tighten the muscles of the neck, back, and hips while weakening the stabilizing muscles, like the core and glutes. For instance, think about your posture right know at the computer or while looking at your phone. It’s probably not the best position for your spine.
Do this for a long period of time, and it will have adverse effects. When the hip flexors, which are connected to the lumbar spine, start to tighten, they pull on the spine, causing pain.
Luckily, you don’t have to deal with this pain. There are some wonderful stretches to help with low back and hip pain.
Let’s have a look.
Your adductors are deep in the hips and are what help you open and turn the legs out. Stressed adductors can cause lower back pain and even cause pelvic tilts.
To do the stretch:
1. Start standing up with the feet wider than hip distance apart. Your toes are turned out, and your heels are in.
2. Squat low, trying to get your quads parallel to the floor, if possible. Brace your hands on the thighs.
3. Continue breathing as you stretch the thighs and groin.
4. If it feels available to you, press one hand to the inner thigh and twist in the opposite direction while keeping the spine long. You can repeat from side to side while holding the adductor opener squat.
Hold for at least 30 seconds. Repeat if you need to.
Supine Figure 4
You are bound to feel the taut muscles of the piriformis, glutes, and hamstrings when you hit this pose.
Here’s how to do it:
1. Start by lying down supine (on your back). Bring both knees in towards your bottom. The feet should be about hip distance apart.
2. Lift the right leg, keeping the knee bent and place the ankle against the left knee or thigh. Lift the left leg as you loop your right hand through the space between your legs and interlace your fingers behind the left thigh.
3. Keep your head and shoulders flat on the ground as you continue breathing and drawing the left knee closer towards your nose.
Hold one side for 30 seconds then switch legs.
Ready to relax and lose the tightness? Child’s pose is for you. This favorite from yoga is ideal for opening the entire back and easing the hips and glutes.
1. Start on your hands and knees in tabletop pose. You shoulders and wrists are in line, as are the knees and hips. Your toes are flat on the ground.
2. Bring your toes together. Spread your knees wide to give space for your chest. Slowly lower your head to ground as your hips shift back towards the heels.
3. Keep the spine long. Once your forehead touches the ground, walk the hands farther out until the arms are straight. Relax here, letting the arms touch the ground, the chest sink, and the hips loosen.
Hold this pose for about 30 seconds.
A traditional stretch for the abdominal muscles, quadriceps, and hamstrings.
1. Start on hands and knees. Step the right foot to the outer edge of your right hand. If you need to adjust, heel-toe out slight. Keep the knee in line with the ankle.
2. Let your hips settle so the left leg can extend.
3. Keep the hands planted as you gently press your hips forward.
Hold for 30 seconds then switch sides.
Twisting does wonders for the spine and piriformis.
To do the seated twist:
1. Sit on the ground with your knees bent. Draw the left heel up towards your hips, as if coming to sit cross-legged. From there, cross the right leg over the left. If this feels too intense, keep the left leg extended.
2. Sit tall. Breathe in, lengthen, and as you exhale, twist towards the left. Look over your left shoulder.
Hold the twist for 30 seconds before exhaling, returning to center. Uncross your legs before switching sides.
Wide-Legged Forward Fold
Stretch out the back, legs, and glutes all at once.
1. Begin standing. Your feet are wider than hip distance apart. Toes are pointed straight ahead.
2. Bend the knees slightly with rolling down through the spine to the ground. Keep your weight over your toes.
3. Depending on your flexibility, you can straighten the legs a little or you can maintain a bend in the knees. Let the upper body hang heavy out of the hips. Keep tension out of the neck.
Hold the position for 30 seconds then roll back up to standing while exhaling.
It looks a little funny, but this stretch feels great when you have tight hips and lower back pain.
1. Lay supine on the ground. Maintain a neutral spine.
2. Bend both knees, bringing them as close as you can towards your chest without lift your spine from the ground. Bring your arms to the inside of your thighs, reaching towards your ankles or toes. If you don’t have the flexibility to grab your feet, you can grab behind your knees instead.
3. If it feels good, you can rock side to side to massage the lower back.
Hold Happy Baby for about 30 seconds.
There you have it! Several awesome stretches for low back and hip pain. Do these in any order during the morning or at night for a fantastic release.