Back pain is something many people experience these days. Almost half of the nation works at the desk and has a sedentary lifestyle. People who suffer from back pain also have tight hips which limit their mobility.
Sedentary lifestyle also makes you have tight hip flexors, shoulders and hamstrings as well as a completely weak core.
The Psoas muscles are some of the most affected ones. They stretch from any side of the lumbar spine to the femurs. When they’re tightened, they cause too much strain on the lower back.
It’s necessary to be relaxed and without tightened hips or back. Living without pain is something everyone desires.
Here Are 9 Of The Best Stretches Against Tight Hips And Back Pain:
You should have a yoga mat or a rug as well as a cushion to support your back. You won’t need any additional equipment. Get in your comfiest clothes and that’s it.
Note: Remain for 30 seconds in every pose. You can also repeat the procedure if you need to.
1) Child’s Pose
This pose will stretch your glutes and the whole back. You’ll open your hips.
Stand on your knees and hands. The toes should be close together. The knees have to be wide e.g. forming a V shape that will start at the toes.
Your bum should rest on the heels. Then, try to keep the arms straight and walk the hands in front of you. The shoulders shouldn’t touch your ears.
Your forehead should touch the ground, but if you can’t do that, stay in the pose until you start feeling stretched comfortably.
2) Happy Baby
It’s a pose that will open your lower back and stretch the hip flexors.
You should lay on the back.
Bend the knees. Then, raise them towards the chest.
The arms should be positioned between the thighs when you start reaching towards the outside edges of your ankles or feet.
The lower back should be pressed against the floor. In case you can’t do this, hold closer to the knees.
Start rocking from side to side, but make sure you don’t lose control. This will help you massage the lower back.
3) Seated Twist
This exercise will open your lower back and stretch the piriformis as well as the glutes.
It’s a challenging pose. Your feet should be on the floor while your knees are bent.
The right leg should be straightened. Then, use the left leg to lift it over. The foot should be beside your knee.
Support yourself while leaning on the left hand. The right arm should be outside the bent left leg.
Then, use the left leg for leverage and start pushing against it in the left direction. Just make sure your neck and your spine are upright.
Remain in this pose while you look over the shoulder. Breathe in and out all the time.
4) Supine Figure 4
This exercise will decrease the hip pain and stretch your lower back, piriformis and glutes.
Bend your knees and lay on the back. The feet should be at hips wide apart and stand on the floor.
The left knee should be bent. Put the left ankle above the knee. It should rest against the thigh.
The left hand should be put through the ‘4’ opening. Use your fingers to link them behind the right thigh.
Make sure the shoulders and head are against the floor while the right thigh is towards you. You should feel stretching in the left outer hip if you’re doing it properly. After this, switch sides.
This exercise will stretch your lower back and the hip flexors.
Sit on the floor with the bottoms of your feet close together.
The hands should be used to hold your feet. Push the knees using the elbows gently.
Try to lean forward in order to obtain a deeper stretch.
6) Runner’s Lunge
It’s an exercise that will stretch your hip flexors, the abdominal muscles and the quadriceps.
Stand on the knees and hands. Move into a push-up position gently.
Slowly slide one leg up so that it’s parallel with and in between your hands
The hips should be pressed so that you feel a great stretch before you switch the legs.
7) Knee to Chest
This exercise will stretch your glutes and lower back, but also the pelvis.
Your back should be pressed against the floor as you lay flat on the ground.
One of the knees should be bent. Start drawing the leg to the chest. The other leg should be against the floor and completely extended.
8) Cow Face Legs
This exercise will stretch your outer hips as well as the lower back,
Sit and then bend one of the knees that you’ll stack on top of your other knee. It should look like your legs are over-crossing.
Try to support yourself while you’re flexing your feet. You must remember to protect your knees.
As soon as you’re sure that you’re balanced, breathe deeply and straighten the back.
9) Cat and Cow
It’s an exercise that will stretch your complete core as well as the back.
Stand on all fours. The knees and shoulders should be beneath the hips.
The spine should arch in the right time as you breathe in.
When you breathe out, try to round the back like a cat and tighten the whole core.
Start doing these stretches now! They can be done anywhere: at home, in the office, outside etc. The pain in your back will disappear soon!