5 Minutes of STRETCHING Exercises that will save you from Hip and Back pain

By rjoachim | July 28, 2023
  • Knee to chest stretch: Lie on your back with your knees bent. Bring one knee up to your chest and hold it with both hands. Gently pull your knee towards your chest until you feel a stretch in your hip and lower back. Hold for 30 seconds and repeat on the other side.Opens in a new windownsandw.caKnee to chest stretch for hip and back pain
  • Child’s pose: Kneel on the floor with your knees hip-width apart. Bring your torso down to your thighs and rest your forehead on the ground. Keep your back straight and your arms extended in front of you. Hold for 30 seconds.Opens in a new windowwww.sralab.orgChild’s pose for hip and back pain
  • Pigeon pose: Start on all fours. Bring your right knee forward and place it in front of your right wrist. Extend your left leg back behind you, keeping your toes pointed. Lower your hips down towards the ground until you feel a stretch in your right hip. Hold for 30 seconds and repeat on the other side.Opens in a new windowyogauonline.comPigeon pose for hip and back pain
  • Cat/cow pose: Start on your hands and knees, with your hands under your shoulders and your knees under your hips. As you exhale, round your back like a cat, tucking your chin towards your chest. As you inhale, arch your back like a cow, lifting your head and tailbone. Repeat 10 times.Opens in a new windowwww.yahoo.comCat/cow pose for hip and back pain
  • Hamstring stretch: Stand with your feet hip-width apart. Bend forward at the waist and reach down towards your toes. If you can’t reach your toes, grab onto a strap or towel and use it to help you reach further. Hold for 30 seconds.Opens in a new windowwww.spine-health.comHamstring stretch for hip and back pain
  • IT band stretch: Lie on your side with your top leg bent and your bottom leg straight. Bend your bottom leg at the knee and bring your foot up towards your buttock. Hold for 30 seconds and repeat on the other side.Opens in a new windowyoga15.comIT band stretch for hip and back pain

These are just a few of the many stretches that can help relieve hip and back pain. If you are experiencing pain, it is always best to consult with a doctor or physical therapist to get personalized advice.

Here are some additional tips for stretching for hip and back pain:

  • Start slowly and gradually increase the intensity of your stretches as your body becomes more flexible.
  • Hold each stretch for 30 seconds.
  • Breathe deeply and relax your muscles as you stretch.
  • Don’t bounce or force your stretches.
  • If you feel any pain, stop the stretch immediately.

Stretching regularly can help to improve your flexibility and range of motion, which can reduce your risk of injury and help to relieve pain.

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