7 Soothing Stretches to Release Low Back and Hip Pain

7 Soothing Stretches to Release Low Back and Hip Pain

Free download: Top 10 Natural & Easy Remedies for Joint Pain from Home. Learn these helpful remedies. 

Estimated Reading Time: 7 minutes read

Hey there, fellow back and hip pain warriors! We’ve all experienced those days when our lower back feels like it’s staging a revolt or our hips are as stiff as a board. It’s time to fight back and give ourselves some much-needed relief. So, get ready to unleash the power of stretching with these seven soothing stretches that will have you saying, “Goodbye, pain!”

Are you ready to dive into a world of pain-free living? Before we embark on this stretching adventure, let’s take a moment to understand the tormentors behind low back and hip pain. 

Whether it’s the result of sitting too long in your office chair or that daring physical activity gone wrong understanding your discomfort’s causes is key. But fret not because we have a secret weapon in our arsenal – stretching!

Understanding Low Back & Hip Pain

Before we dive into the stretches, let’s take a quick look at what causes that nagging low back and hip pain. It can be a result of various factors, like sitting for long hours (thanks, office jobs), muscle imbalances, or even an injury. 

The good news is that stretching can work wonders for relieving pain and improving flexibility. Think of stretching as your superhero sidekick, coming to the rescue when your back and hips are crying for help. By elongating those tight muscles and releasing tension, your body can relax and find its happy place again.

So, what’s the deal with stretching? Well, it’s not just about touching your toes or contorting yourself into a pretzel-like shape (although that can be entertaining). 

Stretching helps increase muscle blood flow, improves flexibility, and reduces muscle tightness. This trifecta of benefits can lead to decreased pain and enhanced range of motion. So, get ready to unlock the power of stretching and bid adieu to that pesky pain!

Preparing for Stretches

Hold on, warrior! Before we jump into the stretches, let’s talk about safety first. It’s crucial to listen to your body and not push yourself too hard. After all, we don’t want to go from pain warriors to pain martyrs. 

Before diving headfirst into the stretches, take a moment to warm up. Warming up helps increase blood flow to your muscles and primes them for the stretching extravaganza ahead. Think of it as the pre-stretching ritual to get your body in the groove. A brisk walk, gentle arm swings, or mini dance party will do the trick.

Alright, warriors, let’s get our stretch on and bid farewell to low back and hip pain! Now that you’re all warmed up and ready to go, find a comfortable spot with enough space to spread your wings (or stretch your limbs). 

Remember, stretching should never cause pain or discomfort. Instead, aim for a gentle pull or a mild sensation of tension. If you feel any sharp or intense pain, ease off and consult a healthcare professional.

7 Best Stretches for Low Back & Hip Pain Relief

1. Stretch the Pecs

doorway pec stretch
  • Stand in a doorway with your feet shoulder-width apart.
  • Place your forearms on each side of the doorframe, with your elbows at a 90-degree angle.
  • Step forward with one leg, stretching your chest muscles gently.
  • Keep your head and chest lifted, and avoid arching your lower back.
  • Hold the stretch for at least 30 seconds, feeling a gentle pull in your pec muscles.
  • Repeat the stretch on both sides for 3 repetitions.

2. Doorway Stretch with Shoulder Squeezes

  • Stand with your back against a wall
  • Squeeze your shoulder blades together
  • Hold the squeeze for 30 seconds and release
  • Repeat the exercise for 3 reps.
  • Imagine you’re giving someone a big hug behind you with your arms, and you’ll be sure to get the right muscles working.
Coach Todd demonstrating doorway stretch with shoulder squeezes to alleviate low back and hip pain by improving chest and shoulder flexibility

3. Seated Hamstring Stretch

Coach Todd performing seated hamstring stretch to help relieve low back and hip pain through increased leg muscle flexibility
Coach Todd performing seated hamstring stretch to help relieve low back and hip pain through increased leg muscle flexibility
  • Seated in a chair, place the leg to be stretched and extended in front of you (the knee should be straight).
  • Keeping a straight back, bend forward via hinging at the hips.
  • Once you feel a tolerable stretch behind the back of the leg, hold for at least 30 seconds.
  • Repeat for 3 sets in total.

4. Piriformis Stretch

Coach Todd showing piriformis stretch to address low back and hip pain by targeting hip muscle stretching
Coach Todd showing piriformis stretch to address low back and hip pain by targeting hip muscle stretching
  • Lay on your back on your floor, bed, or couch.
  • Bend both knees so the feet are flat on the surface.
  • Cross the leg to be stretched over the opposite thigh so that it’s fully resting on that leg.
  • Take the opposite hand and place it on the outside of the thigh on the leg to be stretched.
  • Gently pull the thigh towards the opposite hip (avoid allowing the hip and/or back to lift off the surface).
  • Hold for at least 30 seconds.
  • Repeat for 3 sets in total.

5. Standing Hip Flexor Stretch

Coach Todd executing standing hip flexor stretch to reduce low back and hip pain by enhancing hip muscle flexibility
Coach Todd executing standing hip flexor stretch to reduce low back and hip pain by enhancing hip muscle flexibility
  • Begin standing in front of a sturdy surface, such as the countertop, in case you need additional balance support.
  • Position the unaffected leg forward and the painful leg back (the further apart the legs are, the stronger the stretch for the hip flexors).
  • The front leg should have a bent knee, while the other knee in the back should be straight.
  • Lean the body forward towards the front leg until a stretch is felt in the front of the hip in the back leg (make sure to keep both heels on the ground).
  • Hold the stretch for at least 30 seconds.
  • Repeat for 3 sets in total.
  • You can repeat on the other side if the opposite hip feels tight.

6. Knee to Chest Stretch

Knee to chest stretch 1
Knee to chest stretch 2
  • Starting position: Laying on your back with your knees bent and feet flat on the bed. This is a nice, decompressed position for the spine to begin in.
  • Reach the hands behind the thigh of one leg and slowly pull the leg so that your knee moves in towards the chest. Keep the intensity of the stretch gentle and the leg as relaxed as possible.
  • Hold for at least 30 seconds. 
  • Repeat on the other side and a total of 3 sets.

7. Back Opener

Low Back Opener step 1
Low Back Opener step 2
  • Stand with your feet shoulder-width apart while facing the back of a chair. 
  • Place your hands on the backrest and hinge from your hips as you lower down. Ideally, lower it to about 90 degrees, but don’t go that far if you are especially tight. 
  • Bonus points if you are able to get your arms straight. If you can’t, that’s okay too. 
  • Hold for 10 seconds. Repeat 10 times.

Conclusion

Congratulations, warriors! You’ve learned about the importance of stretching for pain relief of low back and hip pain and have discovered seven wonderful stretches to start your journey toward comfort and flexibility. Stretching is a powerful tool that can alleviate pain, improve flexibility, and promote better overall well-being.

By understanding the causes of low back and hip pain and incorporating these stretches into your routine, you’re taking proactive steps towards a pain-free life. Consistency is key, so make these stretches a regular part of your self-care routine. Remember to always warm up before stretching, listen to your body’s cues, and never push yourself to the point of pain.

Now, armed with the knowledge and the stretches, it’s time to bid farewell to low back and hip pain. Embrace the power of stretching, show your muscles some love, and enjoy the sweet relief that awaits you. Say goodbye to pain and hello to a happier, healthier back and hips. Keep stretching and keep shining! You’ve got this, warriors!

Wondering What's Next?

Discover 11 Easy, At-Home “Stretch Exercises” for Stronger, Pain-Free Joints (click below)

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