About 26 million people in the United States, between the ages of twenty and sixty-four, experience back pain.
If you have a sedentary job or sit in front of the computer for too long, it may result in tightness in your shoulders, hamstrings, and hip flexors and a weakening of your core (lower back, abdominals, and glutes).
As your hip flexor is connected to your lumbar spine, once it gets tight, it may tug uncomfortably at your lower spine, leading to lower back and hip pain.
Nine Simple Stretches for Hip and Lower Back Pain Relief:
– Happy Baby Pose
It helps open up your lower back and stretch your hip flexors.
Lie down on the back with the knees bent. Draw the knees up towards the chest.
Bring the arms inside of the thighs, reaching for the outside edges of the ankles or feet. Make sure you keep the lower back pressed into the ground.
Take some gentle rocks side to side to massage your lower back.
Stay in this position for thirty seconds.
– Seated Twist
It helps release your lower back, piriformis, and glutes.
Sit in a tall upright position with the knees bent and the feet on the floor.
Start crossing the left leg over the right to bring the left foot outside of the right thigh, and then draw the right heel in towards the left sit bone.
Tent the fingertips behind you.
While inhaling, lengthen through the spine. While breathing out, twist to the left and wrap the right arm around the front of the left shin.
Your gaze needs to be straight ahead or over the left shoulder, as well as the neck needs to be long.
Stay in this position for thirty seconds. Gradually untwist on an inhale before switching sides.
– Cow Face Legs
It helps stretch your outer legs and lower back.
Start in a seated position and place the bent left knee on top of the bent right knee (your feet need to be flexed and your knees properly stacked).
Sit in a tall upright position, while taking some deep breaths into the hips. Start walking the hands out in front of you, while keeping the sit bones pressing down.
Stay in this position for thirty seconds.
– Wide-Legged Forward Bend
It helps stretch your hamstrings, lower back, upper back, and glutes.
Stand with the feet out wide and the toes pointing straight ahead.
Bend into the knees, while bringing the hands to the floor and folding the chest over the legs.
Keep your knees bent and allow the head to hang heavy.
Let your weight shift slightly towards the toes.
Stay in this position for thirty seconds and gradually stand by rolling up one vertebra at a time.
– Adductor Opener
It helps open up your adductor muscles and hip flexors.
Stand with the feet out wide. Make sure the toes point out at forty-five-degree angles.
Start imitating sitting in a chair. Place the hands on the inner thighs and press the thighs.
Stay in this position for thirty seconds.
– Runner’s Lunge
It helps stretch your abdominals, quadriceps, and hip flexors.
Start on the knees and hands in a tabletop position.
Step the left foot outside of the left hand, heel-toe the foot out and forward a few inches. Keep the right knee down and the left ankle in front of the left knee.
Afterwards, press the hips forward you.
Stay in this position for thirty seconds.
Switch sides.
– Figure Four Twist
It helps decrease hip and lower back pain.
Lie down on the back, bend the knees, and place the feet on the floor.
Bend the left knee, while placing the left ankle above the right knee on the thigh.
Place the arms by the head and flex the feet.
Next, move the knees gradually to fall to the left, while keeping your left ankle over your right thigh.
Stay in this position for thirty seconds before switching sides.
– Supine Figure Four Stretch
It helps release your lower back and alleviate hip pain, because it helps stretch your lower back, piriformis, and glutes.
Lie down on the back, bend the knees and place the feet on the floor.
Bend the left knee, while placing the left ankle above the right knee on the thigh.
Loop the left hand through the legs, interlacing the hands behind the right thigh.
Keep the shoulders on the floor, while drawing the right thigh towards you.
Stay in this position for thirty seconds.
Switch sides.
– Child’s Pose
It helps open up your hips, and stretch your glutes and whole back.
Start on the knees and hands in a tabletop position. Take the knees out wide and bring the big toes together.
Sit the hips back on the heels, while walking the hands forward. Lower the forehead to the floor.
Keep walking the hands out in front of you, until you bring your arms straight.
Keep the shoulders away from the ears to relax the arms on the floor.
Stay in this position for thirty seconds.
Source:longevitybox.net
