9 Easy stretches to relieve lower back and hips pain

February 10, 2019

If you have lower back or hip pain, you are not alone. No one is immune to this type of pain that affects any age group nowadays.

As technology is booming, many of us find ourselves sitting in front of the computer for a long time. The sedentary position can lead to stiffness of the hamstrings, shoulders and hip flexors as well as weakening of the abdominal muscles,  lower back  and glutes.

Fortunately, doing regular stretching can help relieve stiffness. Here are nine stretches to do anywhere to relieve the pain in the lower back and hips.

Laying the baby - hold 30 secs

This basic pose of yoga leads to the stretching of the entire back and helps to release the hips by stretching the gluteal muscles.

1. Bring your big toes together and spread your knees.
2. Sit with your hips on your heels and extend your hands until you can lower your forehead to the ground.
3. Once your forehead is on the ground, continue to extend your hands in front of you until your arms are straight. Then let your arms relax on the floor, trying to keep your shoulders away from your ears. Hold for 30 seconds.

Elongated position with bent legs - hold 30 secs for each side

This stretch relieves hip pain and relaxes the lower back by stretching the gluteal muscles, the piriformis and the lower back.

1. Lie on your back. Bend your knees and place your feet on the floor, in line with the hips.
2. Bend your right knee and place your right ankle above your left knee on the thigh. Put your right hand in your legs and weave your hands behind your left thigh.
3. Keep your head and shoulders on the floor as you stretch your left thigh toward you. Hold this position for 30 seconds, then switch sides.

Torsion twist - hold 30 secs for each side

This pose stretches the lower back and helps to increase the external rotation of the hip to relieve pain in the hip.

1. Lie on your back. Bend your knees and place your feet on the floor.
2. Bend your right knee and place your right ankle above your left knee on the thigh. Place your hands near your head and flex your feet.
3. Bend your knees gently to the right, keeping the right ankle on your left thigh, to twist your body. Keep your feet flexed while you feel the stretch across your left hip. Hold this position for 30 seconds, then switch sides.

Forward motion - hold 30 secs for each side

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

1. Put yourself on your hands and your knees. Move your right foot out of your right hand. Extend your heel and toes forward and a few inches so that your right ankle is slightly in front of your right knee. Keep your left knee down.
2. Keep your hands on the inside of your right foot, press your hips to feel the stretch across the anterior part of your hips.
3. Hold this position for 30 seconds, then switch sides.

Abduction of the hip - hold 30 secs

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

1. Stand with feet apart, heels in, and toes pointed at 45 degrees.
2. Crouch as if you were going to sit on a chair, then place your hands inside your thighs.
3. Press your thighs open to feel the stretching through the inner thighs and groin. Hold this position for 30 seconds.

Standing bending - hold 30 secs

This pose stretches the gluteal muscles, lower back, upper back and hamstrings.

1. Stand with feet apart and toes forward.
2. Lean down by bending your chest over your legs and placing your head and hands on the floor.
3. Keep your elbows on the floor, and let the weight move slightly toward your toes. This is how you will feel the stretching of the glutes, lower back and hamstrings. Hold this position for 30 seconds, then slowly raise your vertebrae one by one.

Sitting with folded legs - hold 30 secs

This pose stretches the outer hips and lower back.

1. Sit down and place your right knee bent on your left knee bent. Try to place your knees perfectly on one another and bend your feet to protect your knees. Your glutes should be well placed on the floor. If this is not possible, place your hips on a blanket or pillow to have an even and even weight on both glutes.
2. Maintain a straight posture, and breathe deeply to stretch your hips. If you want to go a little further, you can extend your hands in front of you, making sure to keep the pressure on your glutes.
3. Hold for 30 seconds.

Twist in sitting position - hold 30 secs for each side:

This stretch relieves the lower back, gluteal muscles and piriformis.

1. Sit on the floor, bending your knees and feet. Extend your left heel to your right gluteus. Cross your right leg on your left leg to bring your right foot to the outside of your left thigh. If this sounds too intense, place your hips on a blanket or pillow.
2. Place your foot below your buttocks and maintain a straight posture. Breathe deeply while holding your spine straight, then exhale to turn to the right, placing your left arm around your right shin.
3. Keep your neck straight and look straight ahead or on your right shoulder. Hold this position for 30 seconds and relax slowly with each breath, then switch sides.

Laying the baby happy - hold 30 secs for each side:

This stretch relaxes the lower back and stretches the flexor muscles of the hip.

1. Lie on your back.
2. Bend your knees and spread them to your chest. Bring your arms inside your thighs and reach the outer edges of your feet or ankles. Make sure the bottom of your back stays on the floor. Stand closer to your  knees , if necessary, so that you keep your lower back on the floor.
3. Swing on each side to massage the lower back. Hold this position for 30 seconds.