7 Best Hip Stretches for Lower Back Pain: Natural Pain Relief is Possible!

Any pain is hard to handle, but lower back pain can be very debilitating and make it really hard for you to walk or do any normal daily activities. The lower back pain can be both dull and achy; most people actually describe it as burning or stinging. It usually moves from the lower back to the back of your thighs, and can even travel all the way down to the feet.

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The numbness and muscle spasms in the low back, pelvis, and hips will make you feel like laying down in your bed and doing nothing, but that is not really the best solution for you if you want the pain to go away as quickly as possible.

Kneeling Stretch

Recent research confirmed that certain exercises such as stretching, core strengthening or light aerobic exercise could aid ease your pain as well as reduce the risk of the pain coming back again. I personally vote for gentle stretching as it is easiest to do when in pain, bears the least risk of worsening your condition, and provides fast relief.

For this reason, I have prepared detailed instructions for seven best hip stretches there are (be sure to check back stretches for upper back pain as well!). After that, you can slowly return to your normal activities, including walking and running sessions but should consider buying the best walking shoes for lower back pain too.

All you need to know about lower back pain

Low back area is also known as the lumbar spine. It is an exceptionally well-engineered construction made from interconnecting bones, nerves, joints, muscles and ligaments, each of them having an important role in normal function and movement of our body. This intricate structure secures flexibility and support but is also a reason why our lumbar spine is susceptible to injury and pain.

The most frequent reasons for lower back pain are:

  1. Mechanical issues

  • muscle strain
  • ligament sprain
  1. Soft-tissue injuries:

  • damage to the intervertebral discs
  • compression of nerve roots
  • improper movement of the spinal joints

Number one cause of lower back pain are the strains that can occur when you:

  • lift a heavy object improperly
  • twist the spine
  • make a sudden move which places abnormal stress on the lumbar area (e.g., fall)
  • have a poor posture for a long time
  • suffer a sport injury

There are also some more severe low back pain causes that will induce a chronic pain in this area but are not as common as the ones listed here.

You can help yourself when feeling acute low back pain by:

yoga for runner

yoga for runner

  • resting and avoiding strenuous activity for some time (not more than a couple of days)
  • modifying your activities by avoiding activities and positions that worsen the pain
  • stretching
  • doing the strengthening exercises for the abdominal, hip, and gluteus muscles
  • doing low-impact aerobic exercise (such as walking, water therapy, using a stationary bike or a step machine)
  • avoiding standing in one place for long
  • applying heat or ice therapy  (you can combine the two as well)
  • taking the over-the-counter pain medications such as aspirin, ibuprofen, naproxen, and acetaminophen

Extra Info: Learn more about Non-Steroidal Anti-Inflammatory Drugs.

Self-care treatments should help within a few days, if not, it is best to consult a doctor. It is important not to avoid activity altogether as inactivity actually worsens the condition due to the unused spinal structures becoming stiff.

7 best hip stretches for lower back pain: tips and advice included!

Child’s Pose

The muscles in the low back area help support our upper body, and it is very beneficial to stretch them even when we do not feel discomfort in this area. If we make sure they stay mobile, we will minimize the risk of an injury.

There are few tips and advice you should pay attention to before you start stretching:

  1. Start small—stretch for 10 to 30 seconds and stop the stretch if it causes pain.
  2. The longer you hold each stretch, the better the pain will be relieved.
  3. Relax along the way- play soothing music, breathe slowly and deeply.
  4. Listen to your body’s internal voice and stop when you feel the pain. (feeling tension is normal, but sharp pain is not)
  5. If necessary consider using a prop to ease you through the stretches.

Bonus video: Chiropractic recommended hip stretches for lower back pain.

The seven best hip stretches for lower back are as follows:

1. Goddess Pose

This is a well-known yoga pose that stretches your hips, groin, inner thighs and low back muscles. It is easy to do, even for beginners. The pose helps balance the upper and lower parts of the body.

  • Step your feet out very wide (approx. 3 feet apart).
  • Turn you’re your heels in, and your toes outward (create a 45-degree angle with your feet).
  • Bend the knees as to line them up with your ankles.
  • Tuck your butt by lengthening the tailbone down toward the ground.
  • Extend your arms out at shoulder height.
  • Bend your elbows to 90 degrees.
  • Position your palms facing away from you, and spread the fingers wide.
  • Press down on the soles of both feet.
  • Hold for 5-10 breaths.
  • Come out of the pose by extending your legs and then lowering your arms

You can watch the video too.

2. Child’s Pose

This is another popular yoga pose that gently stretches the muscles of the lower back and helps alleviate the pain in this area. It helps gently stretch your back, hips, thighs, and ankles. It is also easy and safe for beginners and experienced people alike.

  • Place your hands and knees on the floor
  • Make sure your hands are under your shoulders and knees under your hips.
  • Position your belly between your thighs and your forehead on the floor.
  • You can do two things with your arms- stretch them in front of you with the palms facing the floor, or bring them back next to your thighs with your palms facing up.
  • Stay as in the pose for at least 30 seconds, or as long as you like, breathing deeply and slowly.

Extra tip: If you feel too much pain during this stretch you can place a pillow under your belly to prop you up a bit.

Watch the video.

3. Cat-Cow Stretch

This is a dynamic stretch which helps move the lumbar spine muscles in two directions and thus lengthens them and reduces the pain in the area. As it is both a stretch (cat) and an extension (cow), it helps increase the spine flexibility and is one of the best exercises for back pain.

  • Place your hands and knees on the floor.
  • Your hands should be lined with your shoulders and knees with your hips while the spine needs to be parallel to the floor.
  • Inhale and round your back, pulling your abdominal muscles in and up (stretch your mid-back between your shoulder blades).
  • Let the head and tailbone drop toward the floor.
  • Hold for 5 seconds.
  • Relax by allowing your stomach to fall.
  • Now reverse the curve of the spine. Move your tailbone up and your chest forward and up.
  • Arch your low back and hold for 5 seconds.
  • Repeat these movements for a minute or longer.   

Watch the video.

4. Lower-Back Twist

This is a great stretching exercise for both your lower back and your hips and glutes as they can become stiff as well and ultimately cause more pain in the low back area.

  • Lie down on your back.
  • Bend your knees and position your feet flat on the floor.
  • Extend your arms out to the side to form a position similar to the letter T.
  • Make sure your shoulders are glued to the floor and gently roll both of your knees to one side.
  • Keep in the position for about 30 seconds.
  • Return to the starting position.
  • Repeat on the other side.

Extra tip: If this stretch causes too much pain use a pillow or a rolled-up blanket and place it under your knees as you twist to each side.

Watch the video.

5. Knee-to-Chest Stretch

This is another stretching exercise which helps lengthen the stiff low back muscles and relax hips and thighs.

  • Lie down on your back.
  • Bend your knees and place your feet flat on the floor.
  • Position your hands behind your knees (or below your kneecaps).
  • Carefully move both of your knees toward your chest while using the hands to pull them up gently.
  • Hold the position for 20 to 30 seconds.
  • Return to the starting position.

Watch the video.

6. The Pelvic Tilt

Lower back pain can make you feel like your entire pelvic area is immobile and thus prevent you from your normal activities. For this reason, you should include some stretching exercises that will help bring some movement back to that area as well.

  • Lie down on your back.
  • Bend your knees and place your feet flat on the floor.
  • Relax your low back as much as you can, do not try to glue this part of your body to the floor but rather retain a neutral position with a slight curve in your low back.
  • Now activate your core muscles by tilting your pelvis upward a bit and flattening your low back against the floor.
  • Repeat 10 to 15 times.

Watch the video.

7. Happy Baby Pose

The Happy Baby yoga pose perhaps sounds silly but is very useful for all of you experiencing back pain. It is a great hip stretch for lower back that will externally rotate and stretch the hips, but also loosen the inner groin muscles.  The position will also help realign your spine.

  • Lie down flat on the floor.
  • Take hold of both feet with each of your hand.
  • Bend your knees while pulling them gently toward your armpits.
  • Keep your head on the floor and rock side to side.
  • Hold the position for 8–10 breaths.

Watch the video.

Verdict

There you have it - the list of best hip stretches for lower back pain. These can be performed daily, or after a workout or a simple walk. You can do them all, or perform ones that are most comfortable for you. It all depends on your condition and the pain you’re facing. Remember to stop doing anything that brings you pain (still, make a difference between regular pain and soreness while stretching - the second one is actually good) and consult with your doctor about the any medical issue that might occur.

Bella Williams
 

Hi! I'm Bella. I love running. I write this blog to share everyone about running.

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