9 Easy Stretches That Will End Your Hip and Lower Back Pain Suffering

9 Easy Stretches for Back and Hip Pain

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:

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.

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.

 

Source:

Paleo Hacks

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