9 Easy Stretches to Release Lower Back and Hip Pain

Estimated Reading Time: 7 minutes read

Hey there, Are you tired of dealing with lower back and hip pain? Well, you’re not alone. In fact, more than 26 million Americans between the ages of 20 and 64 experience back pain, and it’s quite common for people in our age group. 

Technology has turned us into a sitting society, causing tightness in our hamstrings, shoulders, and hip flexors, as well as weakening our core muscles. This can lead to stiffness and achiness in our lower back and hips.

But fear not, my fellow golden-agers! We’ve got a solution that doesn’t involve pill bottles or expensive doctor visits. We will share nine easy stretches you can do in the comfort of your home to help relieve that pesky lower back and hip pain. 

These stretches will target your lumbar spine, abdominal muscles, and the often-overlooked psoas muscle – a major player in lower back and hip discomfort.

So, let’s bid adieu to those aches and pains and embrace a more limber and pain-free life. After all, age is just a number, and we still have plenty of dancing, gardening, and playing with the grandkids left in us! Are you ready to get stretching? Great, let’s dive in!

Why Stretching Matters

Stretching is essential for maintaining flexibility, reducing pain, and preventing injury. As we age, our muscles and connective tissues tend to become less elastic, which can lead to discomfort and decreased mobility. Regularly performing stretches can help counteract these changes and keep us feeling young at heart (and in the body).

When it comes to lower back and hip pain, stretching can be particularly beneficial. The muscles in this area, including the hamstrings, hip flexors, and psoas, play a vital role in maintaining the normal curvature of our spinal column. When these muscles become tight, they can cause pain and limit our range of motion.

Incorporating stretching into our daily routine can help alleviate lower back and hip pain, improve our flexibility, and enjoy a more active and pain-free lifestyle. And who doesn’t want that?

9 Simple Stretches for Lower Back and Hip Pain

1. Seated Hamstring Stretch

• 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.

2. Piriformis Stretch

• 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.

3. Standing Hip Flexor Stretch

• 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.
• If the opposite hip feels tight, you can repeat on the other side.

4. Knee to Chest Stretch

• 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.

5. Back Opener

• 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, you should 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.

6. Pelvic Tilt

• Sit upright in a chair with your shoulders relaxed. Take a deep inhale and expand your belly.
• As you exhale, contract your abdominal muscles by pulling your belly button in towards your spine and flattening your low back against the chair.
• Hold this position for 5 seconds and then slowly relax. Repeat 10 times. 
• Perform a total of 3 sets.

7. Seated Back Bends

• Sit in a chair with your knees at a 90-degree angle and shoulder-width apart. Place a ball or large rolled-up towel between the middle portion of your back and the chair. The ideal placement is at the bra strap level. Guys, you’ll have to use your imagination to correct the placement.
• Now slowly lean your upper back over the ball one vertebrae at a time. Make sure not to arch using your lower back. You want to roll the middle back over the ball.
• Don’t expect huge movements here. Every single vertebra doesn’t have a large range of motion. And since you are isolated in your thoracic, focus on precision over huge movements. Continue to perform this stretch for 10 seconds.
• Repeat 10 times. 

8. Seated Rotations

• Sit in a chair so that your knees are at 90 degrees. Scooch forward in the chair so your back is not resting against the backrest. 
• Place a rolled-up towel between your knees. Squeeze the towel with your knees. 
• Place your hands behind your head with your elbows extended outward. If you have shoulder issues and have difficulty bringing your hands behind your head, you can place your hands on your chest or your waist. 
• Rotate to the right until you feel a gentle stretch. Once you get to the end of your range of motion, try turning your neck a bit further. This will help get some extra range of motion in your middle back. Rotate back to the center.
• Repeat 10x total to each side.

9. Child’s Pose

• Position yourself on your hands and knees (can be on your floor, bed, or couch).
• Sit the hips back towards the heels while simultaneously stretching the arms forward.
• Allow the back to round.
• Make sure to relax the head in this position.
• Hold for at least 30 seconds. Repeat 3 times.

Conclusion

Happy stretching! Well, there you have it – a guide to tackling lower back and hip pain through the power of stretching. By incorporating these stretches into your daily routine, you can say goodbye to aches and pains and hello to a more flexible, mobile, and pain-free life. Remember, age is just a number, and we’ve still got plenty of living left to do! So, let’s keep our bodies in tip-top shape and enjoy every moment of our golden years.