The number of Americans that are affected by low-back pain is constantly increasing. It is estimated that more than 80% of the American population will experience low back pain at some point in their life.
When one part of our body deals with some problem, the entire body suffers as well. For people who suffer from lower back pain, particularly from excessive sitting, the hips can grow tight and limit their mobility.
So, you may experience tightness in the shoulders, hamstrings and hip flexors and weakening of the core (glutes, lower back, and abdominals).
The Psoas is the deepest hip flexor that is one of the most important and affected muscles. The fact that the Psoas muscles run on either side of the spine from the lumbar spine to the femurs indicates that tight ones cause a lot more strain on the lower back.
It is of utmost importance to give your lower back and hips some tender love and care. This will help you live without pain. For that purpose, we have 9 simple stretches that will help you get that lower back pain relief.
9 Stretches for Lower Back Pain and Tight Hips
Before we start, we should mention that you should use area rug or yoga mat handy. This will support your back and let you easily perform these moves.
Note: Hold each pose for 30 seconds per side. If needed, you can repeat.
1. Child’s Pose
What You’ll Stretch: Entire back and glutes to open your hips
Start on your knees and hands with your toes together. Place your knees wider (in a V position with the point starting at your toes). You should sit your hips so that the bum will be resting on the heels.
Gradually walk your hands out in front of you. Make sure that the shoulders will not touch your ears. Give your best so your forehead will touch the floor a bit.
However, if you are not able to do this, hold the position when you feel a good stretch.
2. Happy Baby
What You’ll Stretch: Hip flexors and opens up your lower back
You should lay down on your back with your knees bent. Lift them in a direction to your chest. Place your arms between your thighs and reach for the outside edges of the feet or ankles.
Make sure to keep your lower back pressed against the ground. Gradually rock side to side, but make sure not to lose control.
3. Seated Twist
What You’ll Stretch: Glutes, piriformis, and opens the lower back
Begin with your knees bent and feet on the ground. Straighten out the right leg and raise your left leg over (the foot should be beside your knee).
To support yourself and place the right arm on the outside of the bent left leg, lean back on your left hand.
Use your left leg for leverage and push against it in the same directions. Make sure to keep your neck and spine upright. As you inhale and exhale, hold this position and look over your shoulder.
4. Supine Figure 4
What You’ll Stretch: Glutes, piriformis, lower back, and also reduces hip pain
Lay down on the back with your feet on the floor (hips-width apart) and your knees bent. Then, bend your left knee and put your left ankle above your knee.
Place your left hand through the ‘4’ opening and link fingers behind your right thigh. Make sure to keep your head and shoulders planted against the ground. Bring the right thigh towards you. Switch.
What You’ll Stretch: Hip flexors and lower back
You should sit on the ground. Bring the bottoms of your feet together. Use your hands to hold onto the feet. With your elbows gradually push against your knees. If possible, lean forward for a deeper stretch.
6. Runner’s Lunge
What You’ll Stretch: Quadriceps, abdominal muscles, and hip flexors
Start on your knees and hands. Gradually move into a position of push-ups. Slide one leg up in order to be parallel with and in between your hands. Next, press your hips forward for that comfortable stretch. Switch legs.
7. Knee to Chest
What You’ll Stretch: Lower back and glutes (it even helps align your pelvis)
Lay on the floor with the back pressed against it. You should bend one knee and draw that leg towards your chest (make sure to keep the other leg completely extended and against the ground).
8. Cow Face Legs
What You’ll Stretch: Lower back and outer hips
Begin in a seated position. Cross one bent knee on top of the other. To support yourself and protect your knees, flex your feet. Then, straighten your back and just take deep breaths.
9. Cat and Cow
What You’ll Stretch: Whole back and core (abdominal muscles, lower back, and glutes)
Start on all fours. Place your hands under the shoulders and your knees spread beneath your hips. Breathe in while arching your spine in the same time. Breathe out, tighten your core and round your back just like a cat.