FITNESS

9 Easy Stretches to Release Lower Back and Hip Pain

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According to the medical statistics more than 26 million Americans, between the ages of 20 and 64, suffer from back pain.

The current age of technology dictates people to sit in front of the computer for most of the day or working some other sedentary jobs. The sitting position can cause tightness in the hamstrings, hip flexors, and shoulders, as well as a weakening of the core (abdominals, glutes and lower back).

Because the hip flexor, the Psoas, is directly connected to our lumbar spine, when it gets tight, it will begin to tug uncomfortably at the lower spine, causing stiffness uncomfortable hip pain and achiness in the lower back.

To reverse some of this tightness, regularly stretching can help.

We offer you here 9 easy stretches that can be done just about anywhere:

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1. Child’s Pose | Hold 30 sec

Child’s Pose is a basic yoga pose that stretches the entire back, helping to open up the hips by stretching the glutes.

– Starting position – Start on your hands and knees in a tabletop position, bringing your big toes together and taking your knees out wide.

– Sitting your hips back on your heels, walk your hands forward, lowering your forehead to the ground.

– When you touch the ground with your forehead, continue walking your hands out in front of you, bringing the arms straight.

– Then, relax your arms on the ground, keeping your shoulders away from your ears.

Hold for 30 seconds.

2. Supine Figure 4 | Hold 30 sec per side

This stretch is excellent for reducing the hip pain and releasing the lower back as it stretches the piriformis, glutes, and the lower back.

– Starting position – start by lying down on your back, bending your knees and placing your feet on the ground, hips-width distance apart.

– Bending your right knee, place your right ankle above your left knee on the thigh.

– Looping your right hand through your legs, interlace your hands behind your left thigh.

– Keep the shoulders on the ground and draw the left thigh towards you.

– Make sure you feel the stretch through your outer right hip.

Hold this pose for 30 seconds and then switch sides.

3. Figure 4 Twist | Hold 30 sec per side

This stretch is perfect for the lower back and helps to reduce hip pain.

– Starting position – Start by lying down on your back and bend your knees, placing your feet on the ground and hips-width distance apart.

– Bending your right knee, place your right ankle above your left knee on the thigh.

– Place your arms by your head and flex your feet.

– Move your knees gently to fall to the right and keep the right ankle over the left thigh (bring your body into a twist).

– Keeping your feet flexed you should feel the stretch through your left hip.

Hold this pose for 30 seconds and then switch sides.

4. Runner’s Lunge | Hold 30 sec per side

This stretches the quadriceps, hip flexors, and abdominal muscles.

– Starting position – Begin in a tabletop position on your hands and knees.

– Step your right foot outside of your right hand, heel-toe the foot forward and out a couple of inches. Make sure your right ankle should be slightly in front of your right knee and your left knee down.

– As your hands are planted inside of your right foot, pressing your hips forward you should feel a stretch through the front of your hips.

Hold the pose for 30 seconds and then switch sides.

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