If you are suffering from lower back or hip pain, you are not alone. More than 26 million Americans, between the ages of 20 and 64, experience back pain (1) and, very often, lower back and hip pain are related.
In our current age of technology, many of us find ourselves sitting in front of the computer for most of the day. All of this sitting can cause tightness in the hamstrings, shoulders, and hip flexors, as well as a weakening of the core (abdominals, lower back, and glutes).
Our deepest hip flexor, the Psoas, is directly connected to our lumbar spine. So if our hip flexors get tight, they will begin to tug uncomfortably at the lower spine, thus causing stiffness and achiness in the lower back and uncomfortable hip pain.
Fortunately, regularly stretching can help reverse some of this tightness. Here are 9 easy stretches that can be done just about anywhere to relieve lower back and hip pain.
Child’s Pose | Hold 30 sec
This basic yoga pose stretches the entire back and helps to open up the hips by stretching the glutes.
Supine Figure 4 | Hold 30 sec per side
This stretch reduces hip pain and releases the lower back by stretching the glutes, piriformis, and the lower back.
Figure 4 Twist | Hold 30 sec per side
This stretches the lower back and helps to increase external hip rotation to reduce hip pain.
Runner’s Lunge | Hold 30 sec per side
This stretches the hip flexors, quadriceps, and abdominal muscles.
Adductor Opener | Hold 30 sec
This stretch opens up the adductor muscles and the hip flexors.
Wide-Legged Forward Fold | Hold 30 sec
This stretches the glutes, lower back, upper back, and hamstrings.
Cow Face Legs | Hold 30 sec
This stretches the outer hips and the lower back.
Seated Twist | Hold 30 sec per side
This stretch releases the lower back, glutes, and piriformis.
Happy Baby | Hold 30 sec
This stretch opens up the lower back and stretches the hip flexors.