9 Easy Stretches to Release Lower Back and Hip Pain

Lower back pain affects about 26 million Americans at any given time. According to WHO and Global Burden of Diseases, lower back pain is the leading cause of disability worldwide. Them can affect anyone and is caused due to bad posture, obesity, age, and depression.

Our deepest hip flexor, the Psoas, is directly connected to our lumbar spine. So if our hip flexors get tight, they’ll begin to tug uncomfortably at the lower spine, thus causing stiffness and achiness in the lower back and uncomfortable hip pain.

Luckily, regularly stretching can help reverse a few of these tightness. Here are 9 easy stretches that can be done just about anyplace to relieve lower back and hip pain.


This stretch is perfect for the lower back and outer hip pain. To begin, sit on the ground and place one bent knee over the other bent knee. Make sure to stack your knees on top of each other perfectly. Now, flex the feet to keep the knees safe.

Your sitting bones should be pressing into the ground. Sit with your back straight and hold the body with your hands. Take deep breaths and hold this position for 40 seconds.


This can be an effective stretch that can help relieve the lower back and hip pain. To do it, lie down on the back. Next, bend the knees and with the hips-width distance apart, place the feet on the ground.

After that, slowly bend the right knee and place the left ankle above the right knee on the thigh. Grab your right leg behind the left thigh. Keep the shoulders and head on the ground while you draw the right thigh towards you.

You will feel the muscles stretching, and that is a good sign. Now, hold this position for around 40 seconds and switch sides.


This is a great stretch for the hips and abdominal muscles. Start by bending on your right knee and stretch the leg backward. Support your body with your hands. Your left foot should be stretched forward outside of the left hand. Stretch the other leg behind heel-toe the foot forward.

Keep the right knee down to stretch the muscles. Next, keep your balance with the hands and press the hips forward to feel the stretches. Hold this position for 40 seconds and switch sides.


To increase the external hip rotation and reduce the hip pain, try this easy stretch. Lie down on the floor on your back. Next, bend the knees by placing one ankle above the other knee on the thigh. Let your knees touch the ground slowly to twist the body completely.

Flex whenever you feel the stretches. Lastly, hold the position on each side for about 40 seconds.


This is a great stretch for the lower back, hamstrings, glutes, and upper back. Stand up and spread your feet wide apart so that you can bend and touch the ground with your arms. Now, while the toes are pointing forward, fold the chest over the legs with your head touching the ground.

Keep the balance by placing the hands on the ground. Now slightly bend the knees and let the head hang above the ground. Let the weight transfer to the toes. In addition, you will stretch the lower back and glutes.

Finally, hold this position for about 40 seconds before slowly standing up.


Stand with the feet out wide, toes pointing out, and heels in. Try to keep the toes at 45 degrees angle. Next, do some squats. Press the thighs and bottom towards the ground as if you are trying to sit on a chair.

Next, with the hands on the inner thighs press the thighs to open in order to feel the stretch take effect. Hold this position for about 40 seconds.


Sit on the ground with the feet and knees on the ground. Bend the knees by crossing one leg over the other. Next, draw the left heel towards the right sit bone if you chose to bend the right leg over the left leg. With a straight back take deep breaths hold the position for 40 seconds and switch.


If you want to open the lower back and stretch the hip flexors, this exercise is for you. To do it, lie down on the floor on your back. Bend the knees and draw them towards the chest. Next, with your hands reach to grab the feet if you can.

If that is not possible, grab the inside of your thighs. But, don’t lift the back from the floor. Hold this position for 40 seconds.


This is a basic yoga stretch pose which is perfect for the back. To begin, sit on the floor and bend your body towards the ground. Bend the knees and stretch the hands forward. Now, your face should be facing the ground.

Let the arms relax and keep the shoulders away from the ears. Keep staying in this position for about 40 seconds.

source: blog.paleohacks.com