6 Easy Stretches to Improve Back and Hip Pain

Lower back pain and hip pain are very common among Americans; in fact, more than 26 million people are affected by these conditions; but pain medications and surgery are not your only options, and they should not be your first choices for pain relief. First, try some easy stretches as natural pain relief options for back and hip pain.

Whether you are experiencing back pain or hip pain from an injury, or as a result of years spent sitting behind a computer, the result can be chronic pain. Your muscles both weaken and get painfully tight; but gentle stretches can help ease the discomfort.

One of the hip flexor muscles is actually connected to the spine. This explains why hip tightness can make your back feel out of whack. With the hips and the back being interdependent, many of these stretches benefit both areas at once.

Lower Back Pain Stretches

Wide-legged forward fold:

A great back stretch, the wide-legged forward fold allows your glutes, hamstrings and both upper and lower back to get some relief. Begin by standing with your feet wider than hip-width, with your toes pointed forwards. Start to lean forward, bringing your chest close to your legs and your hands on the ground. Keep your knees bent while the weight shifts down in your body and your muscles release. Remain in this pose for 30 second before rolling up very slowly.

Seated twist:

A classic in back pain stretches, the seated twist offers respite to many common low back pain conditions. Sit down on the floor with your feet on the ground and your knees bent. Pull your right foot in near your rear end. Lift your left leg over the right to bring your left foot over the top of your right knee, forming an arch over the right leg. From there you can put your hands behind your hips to stabilize yourself, and take deep breaths while you sit tall and lengthen your back. As you exhale, begin twisting towards the left, wrapping your right arm around the front of your left leg. Look straight ahead or over your left shoulder as you hold for 30 seconds and untwist on an inhale before switching sides.

Child’s pose:

A beginner’s pose in yoga, this calming stretch can relieve tension in the hips and lower back via the glutes.

Start by getting on your hands and knees on a comfortable surface, like a rug or mat, press your toes together and spread your knees. Now sit on your heels and begin to move your hands forward until your upper body is flat against the ground, too, and your arms are straight out in front of you. Try to relax in this position, with your ears away from your shoulders. You’ll want to hold the child’s pose for 30 seconds.

Hip Pain Stretches

Dead bug (also called the happy baby):

Lie down on your back and bend your knees to bring them toward your chest. Your feet should be extended above your knees; your arms can reach to hold onto your knees or ankles, if possible. Ensure that your lower back stays on the floor for this stretch, and rock gently from side to side for 30 seconds.

Runner’s lunge:

Aimed at stretching the legs, abs and hips, this pose should be held for 30 seconds on each side. Start by getting on your hands and knees, then bring one foot forward, outside of your hand (i.e., the left foot outside of the left hand). Stretch the foot out a little farther so your ankle is positioned slightly more forward than your knee. The other knee should be down against the ground. Keep your hands pressed to the ground, shoulder width apart, and press your hips so you feel the stretch working through the muscles there. Switch sides and repeat.

Adductor opener:

A great hip stretch, the adductor opener should be held for 30 seconds. Start by standing with your feet wide apart, with your heels facing in and your toes facing out at a 45-degree angle. Place your hands on your inner thighs, squat, hold and press the thighs open until you feel the stretch.

Other Natural Pain Relief Options