Essential Stretches for Lower Back and Hip Pain

1. Essential Stretches for Lower Back and Hip Pain Body aches and pains can be debilitating, especially when it occurs around critical areas, like your lower back and hips. About 80 percent of people are affected by lower back pain, and it can be caused by different conditions, such as musculoskeletal damage and injuries. It can get in the way of your daily life and prevent you from maximizing your workouts. However, there are lower back and hip stretches you can do to effectively improve your condition and make you less susceptible to pain in those areas. Here are some suggestions: Knee to chest Lie on your back and keep your knees bent while your feet are flat on the floor. With both hands, hold your lower leg and clasp your wrists under the knee. Gently pull the right knee to your chest while keeping your left foot flat on the ground. You should feel a slight stretch on the lower back. Hold the position for 30 to 60 seconds, while relaxing your lower back, hips, and legs. Release the knee and return to your starting position. Repeat with your left leg. Prayer stretch This is one of the simplest lower back and hip stretches you can do. Tuck your legs underneath and sit back on your heels. Then, bend forward at your waist and extend your arms out over your head onto the floor. Hold the pose for 30 to 60 seconds before sitting up again. Repeat for three to five times. Pelvic tilt Lower back and hip pain can be caused by poor core stability and control. This stretch can help improve core strength. Lay on your back with your knees bent up and tighten your abdominal muscles as you press the small of the back into the ground. Hold the contraction for 10 seconds, and repeat 10 to 20 times. The Auro app is home to hundreds of yoga and stretching classes, including video guides to help you master your technique. All workouts are guided by expert personal trainers that will coach you on form, technique and how to really relax your muscles. Start free trial