Here Are Nine Simple Stretches That Will Relieve Lower Back And Hip Pain

Lower back pain is something that over 26 millions Americans deal with every day, which is why these nine simple stretches are important to alleviating this chronic pain that so many endure. Scroll through these stretches and see which one could be best for you and your lower back pain!

Child’s Pose

This stretch involves sitting on your heals and bending your upper body forward. Then, touch the floor with your forehead and bend your body while keeping your arms straight. Hold this position for thirty seconds and you’ll feel some relief.

Supine Figure

Begin by lying on your back and bending your knees, then grab one leg with your arm and place your other leg over it. Once you have done this, bring your legs closer to you as you keep your head and shoulders “glued” to the floor. Hold this position for a minute before switching to the next leg.

Seated Twist

For this stretch, you should be sitting on the floor with your legs crossed. Twist your body as you also push the upper leg in the opposite direction of your upper body. Hold this position for thirty seconds while keeping your back straight. This stretch will do wonders for your core muscles while also helping your ankles, knees and lower back.

Happy Baby

Begin by laying on your back with your legs spread and your knees bent. As you press your back against the floor, grab your toes with your arms. Hold this position for thirty seconds as you stretch your hips while also loosening your inner groin muscles and realigning the spine.

Runner’s Lunge

In this stretch, you simply start on all fours and step forward with one leg. Then, extend your other leg and press your hips against the floor, holding this position for thirty seconds before switching to the other leg.

Cow Face Legs

Begin by sitting on the floor with your legs crossed while keeping your knees bent. Press the bones of your rear end against the ground while keeping your back straight, and hold this position for thirty seconds. This is a deep hip stretch that engages the glutes as it stretches your groin, calves, thighs and abs.

Figure Twist

To start, lay on your back turn your upper and lower body in opposite directions, with your knees falling to one side. Twist your body and hold the position for thirty seconds before switching sides.

Wide-Legged Forward Fold

This stretch involves starting by standing tall with your feet wider than your hips. Bend your body and place your hands on the floor, and you should immediately feel tension in your lower back, hamstrings and glutes. You should stay in this position for thirty seconds.

Abductor Opener

Finally, this simple stretch involves putting your body in a sumo wrestling position with your toes facing outwards. Hold this position for thirty seconds, and you should notice a pressure in your thighs that will give you relief afterwards.


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