5 Easy Exercises to Relieve Lower Back and Hip Pain
The lower back is a sensitive part of the body for many people. Although there can be numerous causes of lower back pain and discomfort, the two most common contributing factors are a weak core and poor posture from prolonged sitting.
While you may not be able to change the fact that you are sitting for too long, especially if your job requires sitting all day, you can do some stretches at home to help relieve pain and tightness and give your back some relief.
Before we tell you how to do these stretches, remember that you should never do them into a position of pain. If it hurts, it means your body is telling you that something is wrong.
5 Stretches to Relieve Lower Back Pain
1. Supine Figure
This stretch will help you relieve the pain in your hips and lower back by stretching your piriformis, lower back, and glutes.
Lie down on your back with knees bent and feet flat on the floor, hip-width apart. Then, bend your right knee and place your right ankle over the left knee.
Raise the left leg and grab it behind your thigh, and make sure your head and shoulders stay flat on the floor. Next, pull your left thigh towards your chest until you feel a stretch right through your hips and glutes.
Stay here for thirty seconds and repeat with the opposite side.
2. Child’s Pose
This one’s a gentle yoga pose that will help you stretch your back while opening your hips.
Start on your hands and knees. Spread your hips wide apart but make sure your big toes are touching. Your buttocks should rest on your heels while you sit up straight.
Take a deep breath and bow forward exhaling until your chest rest on top of your thighs and your forehead touches the floor. Your arms should be long and extended with palms faced down. Relax in this position and try to stay 30 to 60 seconds.
3. Figure Twist
This exercise will help you stretch your back and reduce the pain in your hips.
Start by lying down on your back with knees bent and feet flat on the floor and hip-width apart. Then, bend your right knee and place the right ankle on top of the left knee right on the left thigh.
Spread your arms and keep them flat on the floor while your knees are slightly bent on the left. In this way, you will twist your body and feel a stretch in your hip. Stay here for thirty seconds and repeat the same movement with the opposite side.
4. Wide-Legged Forward Fold
This exercise will help you stretch your lower back, upper back, glutes, and hamstrings.
Start in a standing position with feet wider than your hips and toes facing upward. Bend your knees a bit while lowering your torso until your hands touch the floor. Let your hand hang freely and keep your knees slightly bent all the time.
In this way, you allow your body weight to help stretch your glutes and lower back. Stay here for half a minute and then come back straight with the help of your hands. Just make sure you do this movement slowly to avoid any injury.
5. Adductor Opener
This stretch will help you open up your hip flexors and adductor muscles.
Stand up and place your feet wider than your hips. Your toes should face outwards while your heels are in, making a 45-degree angle. Then, lower your body like you are about to sit on a chair, supporting it with your hands placed on the thighs.
Press your thighs with both hands so that you feel they are stretching and your hips are opening. Stay here for thirty seconds.
These are a few simple exercises that will help you stretch your lower back and hips so that you get a relief from the debilitating pain and discomfort in your back. It’s best to consult a medical professional before trying any of these exercises.
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