Do you suffer from lower back or hip pain?
So know that you are not alone! According to a study, 9 out of 10 French people suffer from back pain.
Indeed, nowadays, many people spend most of their day sitting in front of a computer.
The concern is that sitting for a long time causes stiffness in the hip and lower back.
And when the hip muscles are too tight, they pull on the lower spine.
As a result, it creates stiffness, and you feel unpleasant pain lower back and hip.
Fortunately, there is a simple and effective solution to get rid of hip and lower back pain.
It is enough to do stretches to relieve the stiffness that bothers the pain.
And don't panic, because all of these stretches are super easy and super quick – about 8 minutes to do all 9 exercises!
Plus, you can do them almost anywhere. Handy, right?
Here are 9 stretches to relieve hip and lower back pain . Watch:
To easily print this guide in PDF, click here.
This basic yoga posture stretches the entire back and it also helps to open the hips by stretching the gluteal muscles.
1. Get on your knees and on your hands.
2. Join your big toes under the hips, then spread your knees.
3. Sit down with your hips on your heels, then slowly extend your arms forward until your forehead touches the floor.
4. Once your forehead is on the ground, continue extending your hands forward, until your arms are straight, like in the photo above.
5. Then lower your shoulders away from your ears and let your arms relax on the floor.
Hold this position for 30 seconds.
This stretch relaxes the lower back and alleviates hip pain by stretching the glutes, piriformis muscle, and lower back.
1. Lie down on your back.
2. Bend your knees and put your feet on the floor, aligning them with your hips.
3. Bend the right knee and put your right ankle on the left thigh, just above the knee.
4. Put your hands under the left leg then interlace the fingers behind the thigh, as in the image above.
5. Using your hands, pull the left thigh towards you, taking care to keep your head and shoulders glued to the floor. You will feel a stretch inside your right hip.
6. Do the same movement on the other side.
Hold this position for 30 seconds on each side.
This stretch relaxes the lower back and relieves pain in the hip by strengthening its external rotation.
1. Lie down on your back.
2. Bend your knees and put your feet on the floor, aligning them with your hips.
3. Bend the right knee and put your right ankle on the left thigh, just above the knee.
4. Point your feet up, then bend your elbows and stretch your arms along your head.
5. Slowly drop your knees to the right, keeping the right ankle on the left thigh, until you are in a twist position, as in the photo above.
6. Keep pointing your feet up, and you'll feel a stretch in your left hip.
7. Do the same movement on the other side.
Hold this position for 30 seconds on each side.
This position stretches the hip muscles, quadriceps and abs.
1. Get on your knees and on your hands.
2. Step your right foot forward and put it on the outside of your right hand.
3. Move the toes and then the heel forward and a few inches outside your hand, until your right ankle is slightly in front of your right knee. Keep the left knee on the ground.
4. Keeping your hands inside your right foot, rock your lower abdomen forward until you feel a stretch in the front of your hips.
5. Do the same movement on the other side.
Hold this position for 30 seconds on each side.
This hip stretch opens the hip and relaxes the adductor and hip flexor muscles. It is a good exercise to relieve hip pain.
1. Stand in a standing position with your feet shoulder-width apart, with your heels pointing in and your toes pointing out at a 45 degree angle.
2. Squat down with your knees bent, as if you were going to sit in a chair, then put your hands on your inner thighs, as in the image above.
3. Apply pressure to your thighs, until you feel a stretch in your inner thighs and groin.
Hold this position for 30 seconds.
This stretch targets the glutes, hamstrings (thigh muscles), and lower and upper back. This is a good stretch for your lower back and glutes.
1. Get into a standing position with your feet shoulder-width apart with your toes pointing inward.
2. Slowly lean forward until your torso touches your legs, then rest your forearms on the floor.
3. With your arms still on the floor, let your head hang down, shifting your weight slightly toward your toes. You will feel a stretch in your glutes, lower back and hamstrings.
Hold this position for 30 seconds, then slowly straighten up, one vertebra at a time.
This yoga posture stretches the outer part of the hips and the lower back.
1. Get into a seated position and cross your legs, bending the right knee over the left knee, which is also bent.
2. Try to have the knees perfectly superimposed on each other, and to point the feet upwards in order to protect the knees.
3. Ideally, both gluteal bones (the ischium) should touch the ground. If this is not possible, put a blanket or pillow under your hips to better distribute your weight evenly over both gluteal bones.
4. Stand up straight and take deep breaths, stretching your hips. For a more intense stretch, slowly move your hands forward, while keeping your gluteal bones on the ground.
Hold this position for 30 seconds.
This stretch relaxes your lower back muscles, glutes, and piriformis muscle.
1. Get into a seated position. Bend the right leg towards the left hip, until the right heel touches the left glute bone, as in the image above.
2. Now cross your left leg over your right leg, so that your left foot rests on the outside of your right thigh. If this position is too difficult, put a blanket or pillow under your hips.
3. Put the left hand behind your back, with your fingers extended. Keep your back straight.
4. Inhale deeply, while stretching your spine.
5. Exhale slowly and twist your torso to the left. Rest your right forearm on the outside of your left thigh.
6. Keep your neck straight and look straight ahead, or over your left shoulder. Hold this position for 30 sec, then slowly return to the starting position, inhaling.
7. Do the same movement on the other side.
Hold this position for 30 seconds on each side.
This yoga posture relaxes the lower back and stretches the hip flexors.
1. Get into a lying position on your back.
2. Bend your knees and raise them towards your chest.
3. Put your arms inside the calves then reach your hands outwards from the feet or ankles, as in the image above.
4. The lower back should remain firmly glued to the floor. If necessary, put your hands closer to the knees, so that the lower back does not rise.
5. Rock slightly to either side to massage your lower back.
Hold this position for 30 seconds.
There you go, now you know how to stretch your lower back, groin, hip, sore hamstrings, sit bones, thigh (outer and inner), abductor.
Thanks to these stretches, you can avoid pain and blockage in the lower back.
This stretching also helps maintain the opening of the hip, as well as good flexibility.
So as soon as your back or hip starts hurting, don't hesitate to do a stretching exercise (or several).
