8 Stretches To Relieve The Pain Of The Lower Back And Hips

If you suffer from lower back or hip pain, you are not alone! Kelly Collins, a yoga teacher with a degree in physiotherapy at the Univ...

stretching to relieve lower back pain and hips

If you suffer from lower back or hip pain, you are not alone! Kelly Collins, a yoga teacher with a degree in physiotherapy at the University of San Diego, offers 8 postures to perform at home easily. Here are the tips she gives for the Paleohacks website.

We are very much in pain in the lower back and hips. In the age of technology, we often work sitting in front of a computer which can cause unpleasant muscular contractions.

Fortunately, regular stretching can help reduce many of these tensions.


Posture of the child
This basic posture stretches the entire back and helps open the hips by stretching the buttocks.

Start on all fours. Gather your big toes and spread your knees. Place your hips on your heels and move your hands forward until you can lower your forehead to the ground. Then let your arms relax on the floor. Hold the position for 30 seconds.

stretching to relieve lower back pain and hips

Recumbent posture
This stretch reduces hip pain and releases the lower back by stretching the gluteal, piriformis (pelvic muscle) and lower back.

Lie on your back, bend your right knee and place your right ankle above your left knee on the thigh. Put your right hand between your legs and weave your hands behind your left thigh. Keep your head and shoulders down while pulling your left thigh towards you. Hold for 30 seconds, then switch sides.

stretching to relieve lower back pain and hips

Torsion posture
This posture stretches the lower back and helps increase the external rotation of the hip to reduce hip pain.

Lie on your back, bend your right knee and place your right ankle above your left knee on the thigh. Lay your arms behind your head in cactus position and flex your feet. Let your knees gently fall to the right, keeping the right ankle above the left thigh to make a slight twist. Hold for 30 seconds, then switch sides.

stretching to relieve lower back pain and hips

Opening of the adductors
This posture opens the adductor muscles and flexors of the hip. Start by standing with feet apart, heels in, and toes pointed at 45 degrees. Crouch down and place your hands on the inside of your thighs. Press your thighs open to feel a stretch inside the thighs and groin. Hold the position for 30 seconds.

stretching to relieve lower back pain and hips

Legs apart
This posture stretches the buttocks, lower back, upper back and hamstrings.

Start standing with feet apart and toes pointing straight ahead. Fold your chest on your legs and bring your hands to the ground. Keep the generous fold in your lap and let your head hang heavily. Hold for 30 seconds, then slowly move up to the upright position.

stretching to relieve lower back pain and hips

Posture of the cow's head
This posture is very effective for stretching the outer hips and lower back.

When sitting, place your right knee bent on the top of your left knee and take a few deep breaths. Hold the position for 30 seconds.

stretching to relieve lower back pain and hips

Neck twist
Sitting with your knees bent, cross your right leg under your left leg to bring your right foot out of your left thigh. Put your fingers behind you, take a deep breath as you lengthen your spine, then exhale to turn to the right, wrapping your left arm around the front of your right shin. Hold for 30 seconds, then switch sides.

stretching to relieve lower back pain and hips

Happy baby postured
This stretch opens the lower back and stretches the flexor muscles of the hip. Lie on your back, bend your knees and pull them towards your chest. Bring your arms inside your thighs and reach the outer edges of your feet or ankles. Hold the position for 30 seconds.

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