Lower back pain is frequently confused with hip pain and discomfort. Your hip joint is placed near your spine. As a result, hip injuries can mimic or cause back discomfort. The degree of the pain might range from a mild ache to severe sensations that impair your movement and quality of life.

Most lower back and hip pain is caused by normal wear and tear on the body. You may suffer the following symptoms:

  • pain in the groin
  • stiffness
  • discomfort while walking or moving
  • sleeping troubles

The Best Stretches/Exercises For Lower Back & Hip Pain

Lower back and hip pain can be due to various factors. Walking wrongly, spinal and hip shock, and muscular tension from poor posture are only a few reasons for such pain. Here are the nine best exercises for such typical aches and pains:

1 Knee to Chest Exercises

Lie flat on a mat or a bed. Bring one knee to your chest and hold for eight to ten seconds. Return to neutral and raise the other leg. Hold for 8 to 10 seconds. Repeat three times.

2 Both Knees & Chest

Bring both knees to the chest while lying flat on a bed or mat. Hold for eight to ten seconds with both hands. Return your legs to your bed or mat. Repeat three times for a total of eight to 10 counts.

3 Knee Rotations

Bring knees up while lying flat on a bed or mat, keeping feet flat. Rotate your knees to one side, then the other. Repeat the rotation ten times. Rep three times more.

4 Bridge

This exercise works the small of the back and the glutes. Keep your feet flat on the surface while lying flat on a bed or mat. Bend your knees. Lift the buttocks gently until the body creates a level surface, such as a bridge or table. Lower your body slowly. Repeat ten times, for a total of three-time repetitions.

5 Lifting Weights

Lifting weights properly does not generally harm your back. It may aid in the relief of persistent back pain. However, if you have acute (sudden) back pain, putting more strain on your back muscles and ligaments may increase your risk of future damage. Consult your doctor about whether you should lift weights and which workouts you should avoid.

6 Hamstring Stretches

Lie on your back with one knee bent. Wrap a cloth around your foot’s ball. Straighten your knee and pull back on the towel carefully. A mild stretch should be felt along the back of your leg. Maintain for at least 15 to 30 seconds. Repeat 2–4 times for each leg.

7 Wall Sits

Lie on your back and bend one knee. Wrap a towel around the ball of your foot. Straighten your knee and carefully draw back on the towel. You should feel a mild stretch along the back of your leg. Hold for at least 15 to 30 seconds. Repeat 2 to 4 times for each leg.

8 Press-Up Back Extensions

Lie down on your stomach, hands under your shoulders. With your hands, begin to raise your shoulders off the floor. Put your elbows on the floor just behind your shoulders and hold this posture for many seconds if it’s comfortable for you.

9 Pelvic Tilts

Lie on your back with your knees bent and your feet flat on the floor. Tighten your stomach by tightening it as if you were about to take a punch. Your back will press into the floor, and your hips and pelvis will bounce back. Hold for 10 seconds while breathing gently in and out. Rep 8 to 12 times more.

Call Massage Rx now or book an appointment online to learn more about the best stretches for lower back and hip pain!

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