FITNESS

9 Easy Stretches to Release Lower Back and Hip Pain

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5. Adductor Opener | Hold 30 sec

This stretch opens up the hip flexors and the adductor muscles.

– Starting position – Start standing with your feet out wide, toes pointing out at 45-degree angles and heels in.

– Squatting low, try to imitate sitting in a chair and then place your hands on your inner thighs.

– Pressing your thighs you should feel a stretch through the groin and inner thighs.

Hold the pose for 30 seconds.

6. Wide-Legged Forward Fold | Hold 30 sec

This stretch is perfect for the glutes, upper back, lower back, and hamstrings.

– Starting position – Begin standing with your toes pointing straight ahead and your feet out wide.

– Bending into your knees, bring your hands to the ground and fold your chest over your legs.

– Keeping the knees bent let your head hang heavy.

– Let, also the weight shift slightly towards your toes, feeling the glutes, hamstrings and lower back release.

Hold the pose for 30 seconds and then slowly stand by rolling up one vertebrae at a time.

7. Cow Face Legs | Hold 30 sec

This stretch is excellent for the lower back and the outer hips.

– Starting position – Begin in a seated position, placing your bent right knee on top of your bent left knee (the knees should be perfectly stacked, one on top of the other, and your feet flexed). Make sure your sit bones be pressing into the ground.

– Sitting up nice and tall, take some deep breaths into your hips. You can also walk your hands out in front of you, making sure to keep your sit bones pressing down.

Hold this pose for 30 seconds.

8. Seated Twist | Hold 30 sec per side

This stretch is perfect for releasing the glutes, lower back, and piriformis.

– Starting position – Begin seated with your feet on the ground and your knees bent.

– Cross your right leg over your left in order to bring your right foot outside of your left thigh, while you are drawing your left heel in towards your right sit bone

– You should tent your fingertips behind you and sit up tall.

– Taking a deep breath, lengthen through your spine, then exhaling twist to the right, wrapping your left arm around the front of your right shin.

– Your neck should be long and your gaze over your right shoulder or straight ahead.

Hold the pose for 30 seconds and then slowly untwist on an inhale. Then, switch the sides.

9. Happy Baby | Hold 30 sec

This stretch stretches the hip flexors and opens up the lower back.

– Starting position – Start by lying down on your back.

– Bending your knees, draw them up towards your chest.

– Bringing your arms inside of your thighs, reach for the outside edges of your feet or ankles, keeping your lower back pressed into the floor.

– Taking some gentle rocks side to side you can massage the lower back.

Hold this pose for 30 seconds.

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