30 Min Exercises for Lower Back and Hip Pain Relief – Stretches for Lower Back Pain Exercises
Get down on all fours, with your hands on the floor directly under both shoulders and your knees directly under your hips. Keep your head in line with your spine and lift your right arm forward and your left leg straight behind you until they are both parallel to the floor. Pause, then return to the starting position. Repeat with the left arm and the right leg. Be sure to keep your abdominal muscles tight, your back flat and your hips level throughout the exercise. Do 10 repetitions on each side.Cat Camel
Start on all fours, with your hands on the floor directly under your shoulders and your knees directly under your hips. Tuck your chin toward your chest and slowly round your back up toward the ceiling; pause for a couple of seconds, then slowly draw your shoulders away from your ears, relax your back and arch it slightly while gazing ahead of you. Return to the starting position. Do 10 repetitions.Child’s Pose
While you’re still on your hands and knees, push your butt back onto your heels, with your knees apart. Lower your upper body between your knees, stretch your arms along the floor above your head and place your forehead on or near the floor. Hold this position for 20 to 30 seconds.