One thing’s for sure: no one wants to experience back pain. Unfortunately, many of us suffer from it, with some occasionally and others regularly. The most common cause of pain in the back is muscle strain.

The lumbar vertebrae – the tail-end of the spine – is connected to a deep core muscle and hip flexor known as the Psoas. If the Psoas gets tight, it will affect the region where it is located, which consists of the lower back and hips.

If you’re suffering from back pain, especially in your lower back and hips, stretching should be one of your go-to tension and pain relievers. In this post, we share with you our top 9 stretches that are sure to relieve pain and tension in the hips and back.

1. Hip Opening Adductor Stretch

An excellent yoga pose that targets the groin and inside of the thigh, the adductor opener is also effective in providing the hip flexors and, of course, the adductor muscles a great stretch.

How to:

  • Stand with your feet wide apart. Draw your heels in and your toes out at 45 degrees.
  • Squat until you’re like sitting in a chair and put your hands on your inner thighs.
  • Open your thighs and feel the stretch on your groin and inner thighs.
  • Hold it for 30 seconds.

Related:
How To Stay Healthy As An Entrepreneur
6 Practical Exercises You Can Do To Support Your Knees

2. Runner’s Lunge

The runner’s lunge is a yoga pose that develops the flexibility and stability of the lower body while stretching the abdominals, hips, hip flexors, and quadriceps. It’s a simple pose that helps open the hips and alleviate tension in the area.

How to:

  • Start in the tabletop position.
  • Step your right foot towards the outer side of your right hand, making sure that your ankle is a little more forward than your knee. Bend your left knee down with toes facing down and back.
  • In that position, begin to press your hips forward. Feel the stretch on the front part of your hips.
  • Hold it for 30 seconds, and repeat on the left side.

3. Wide-legged Forward Bend

Prasarita Padottanasana I or wide-legged forward bend is a pose in yoga that stretches your back and hamstrings without straining them. Remember, you ought to ease the pain on your back and hips and not to aggravate it.

How to:

  • Stand with your feet wide apart and toes pointing to the front.
  • Slightly bend your knees as you bring your hands to the floor, preferably bending on the elbows, and your chest over the legs. Let your head freely hang in between your hands.
  • Shift your weight a little towards the toes. Feel the stretch on your lower back, glutes, and hamstrings.
  • Hold it for 30 seconds.
  • Get back up slowly, rolling the vertebrae one by one.

4. Child’s Pose

Referred to as Balasana in yoga, the child’s pose is nurturing and nourishing especially if you’re having back pain after having been in a sitting or standing position for an extended time. This pose stretches the back, hips, thighs, and ankles.

How to:

  • Begin in the tabletop position where you’re on all fours with hands stacked directly above the shoulders and knees directly under the hips. Elongate your lower back.
  • Bring your knees out and your big toes together, allowing you to sit your hips on your heels.
  • Walk your hands to the front until your forehead is lowered to the floor. Continue walking your hands until fully extended.
  • Make sure your ears and shoulders don’t come in contact with each other.
  • Hold it for 30 seconds.

5. Seated Spinal Twist Stretch

Known as Ardha Matsyendrasana, this spinal stretch is effective in stretching your lower back and glutes. The seated spinal twist stretch improves your mobility and posture, and the twisting part is good for the spine.

How to:

  • Sit on a mat with your knees bent and toes flat on the floor.
  • Bring your right heel beneath your left sit bone. Cross your left leg over your right so that your left foot is on the outer side of the right thigh. Use a pillow as a support to your hips if this feels a little extreme.
  • Elongate your back, and place your left arm behind you, tenting your fingers on the floor.
  • Inhale, then exhale as you twist your torso to the right and wrap your right arm around your right shin.
  • Hold it for 30 seconds, then gently untwist as you inhale.
  • Repeat on the left side.

6. Supine Figure Four Stretch

The figure four stretch is good for stretching the back and strengthening the legs. It is a favorite to many because of its simplicity and its ability to alleviate deep tension in the back and glutes.

How to:

  • Lie on your back with knees bent and feet flat on the ground and hip-width apart.
  • Raise both legs at a 90-degree angle, then bend your right knee so that your right ankle rests on the left thigh close to the left knee.
  • Loop your right hand through the legs and grab it with your left hand behind the left thigh. Lace your fingers.
  • With your head and shoulders remained flat on the floor, pull your left thigh towards you.
  • Hold it for 30 seconds, and repeat on the left side.

7. Happy Baby

The happy baby pose, or Ananda Balasana in Sanskrit, is a yoga position that highlights the hip joints. It’s an awesome pose, not to mention funny, to stretch the hip flexors and open the hips and lower back.

How to:

  • Lie on your back.
  • Bend your knees and bring them up to your chest. Keep your legs straight, pointing towards the ceiling.
  • Extend your hands and reach for the outer part of your feet. Keep your lower back pressed into the ground.
  • Hold it for 30 seconds or rock your body gently to massage the back muscles.

8. Knee-to-chest Stretch

Probably the easiest way to stretch your lower back, the knee-to-chest stretch also helps you develop your flexibility and improve your range of motion. This stretch can be performed to ease back or thigh muscle pain or tension.

How to:

  • Lie on your back with knees bent and feet flat on the floor.
  • Grab your right knee with both hands, then pull it towards the chest. Feel the stretch on your lower back and back of the leg.
  • Hold it for 30 seconds. Repeat on the left side.

9. Cobra Stretch

The cobra stretch may look like an undemanding pose, but the truth is, it offers the body a variety of benefits. For starters, it stretches the abdominals, strengthens the lower back, lengthens the spine, and eases tension and fatigue.

How to:

  • Lie on your belly with your legs extended, and place your hands beneath your shoulders. Make sure the elbows are tucked close to the body.
  • Contract your thighs and press your feet into the ground.
  • Inhale and begin to extend your arms to lift your chest. Reach as far as you comfortably can and as long as your pelvis remains in contact with the floor. Squeeze shoulder blades together and press the tailbone down.
  • Hold it for 30 seconds.

Sitting in front of the computer all day, lifting heavy objects, or minor injuries can all contribute to a sore back. Why not treat your back to a wonderful stretch with these exercises? Tell us some of your secrets to ease back and hip pain in the comments below!