Low back pain affects more than 31,000,000 Americans, and experts maintain that sedentary lifestyles are the main cause for it. According to the UNC School of Medicine, “more than 80 percent of Americans will experience an episode of low back pain at some time in their lives.In our current age of technology, many of us find ourselves sitting in front of the computer for most of the day. All of this sitting can cause tightness in the hamstrings, shoulders, and hip flexors, as well as a weakening of the core (abdominals, lower back, and glutes).Giving your lower back and hips some tender love and care is crucial for the optimal and pain-free living. That’s why we’ve compiled a simple nine-stretch routine that offers much-needed hip and lower back pain relief.
Note: For each pose, you can hold it for 30 seconds (per side, if necessary) and repeat as needed.
This basic yoga pose stretches the entire back and helps to open up the hips by stretching the glutes. To perform the child’s pose you first have to be on your hands and knees. Your knees should be spread out and your feet side by side. Your hips should be set back on your ankles. In this position, you should slowly begin to walk your hands out until you are fully extended. Make sure that your arms are straight. Hold this position for 30 seconds as you elongate yourself.
Supine Figure 4
This stretch reduces hip pain and releases the lower back by stretching the glutes, piriformis, and the lower back. While doing the supine you should begin laying down flat on your back. Bend your knees and spread your feet apart. First, bend your right leg and place it on your left thigh. Place your hands on your left thigh and slowly pull your left thigh towards you. As you do this, everything else should remain flat on the floor. Make sure to switch sides.
Figure 4 Twist
To do the figure twist you should begin laying down flat on your back. Bend your knees and spread your feet apart. Place your hands above your head. Slowly let only your legs fall to the side. After doing one side switch to the other side.
Everybody knows how to lunge, but this one has a little twist to it. When you lunge place your foot on the outside of your hands that are placed on the floor. Press your hips forward and hold. Stretch both sides.
The adductor opener is simple. Spread your feet and point your toes out. When you squat place your hands on your thighs and press out and hold.s.
Wide-Legged Forward Fold
The forward fold is just like it sounds. Spread your legs and bend over until your head and arms reach the floor. You can ben your knees as needed. This stretches the glutes, lower back, upper back, and hamstrings.
Cow Face Legs
Cow face legs may seem hard, but they aren’t. While seated stack your knees directly on top of each other, it’s as simple as that.
This pose is a bit more challenging, so start with your knees bent and feet on the floor. Straighten out your right leg and lift your left leg over (so your foot is beside the knee). Lean back on your left hand to support yourself and place your right arm on the outside of your bent left leg. Using your left leg for leverage, push against it in the same (left) direction while keeping your spine and neck upright. As you breathe in and out, hold the pose as you look over your shoulder
The last simple stretch is the happy baby. Lay on your back and bring your feet up to your chest while you grab your feet. You can bend your legs. Rock back and forth in this position.
If you are experiencing lower back or hip pains you should consider trying these stretches. They could be the solution to your problems.