As promised, you’ll find below the final 3 stretches to get and keep you out of back pain.
Obviously the 9 hip stretches I’ve provided are by no means an exhaustive list of hip stretches to get you out of back pain. But they are in fact a great beginning set of stretches to start you on the road to recovery. I’ve had great results with my clients utilizing these 9 stretches. For some, that may be all the assistance you need to help keep your body in balance, while others may need a bit more individualized routine.
Equally, if not more important than the exact stretches you do, is how consistent are you executing the stretches. Are you regularly performing the stretches – daily or every other day for example? Or are you like many people and only do the stretches when you’re in discomfort or pain. Like any other part of your body, your hips and lower back need regular maintenance to keep them functioning optimally.
I often give the example of brushing and flossing as a habit we all perform consistently to make sure that we have long lasting, functioning teeth into our later years. No one seems to have a problem understanding the importance of regular brushing and flossing to stave off cavities and other teeth and gum issues. But for some reason when you ask someone to take 7-10 minutes out of their day for regular rolling and stretching, they feel like you’re making a huge request.
Trust me, if you’ve had lower back pain you understand how insignificant 7-10 minutes per day is to not have to experience pain. To be quite honest, too many people spend 7-10 minutes on their phone and get no health benefits.
Ultimately the choice is yours. . . .
This is Stretch #1
I call this Windshield Wipers. Lay flat on your back, arms out wide, knees bent 45-90 degrees, feet flat on the ground. Take your left ankle and place it on your right knee. Drop both legs to the left side to feel a stretch in the right hip. The goal is for the stretch to come from the hip and NOT the lower back. Hold for 5-7 breaths. Repeat on other side.
This is Stretch #2
This is a slightly less aggressive form of pigeon from the lying position. Lay flat on your back. Bring your right leg towards your chest. Grasping your knee and ankle gently, pulling the leg towards the left side of your chest (so you are moving the leg across the body) until you feel a stretch in your glutes. You will create a very gentle stretch in the hip. You should feel no pain in the knee. Repeat this process 3-7 times on both sides.
This is Stretch #3
Laying flat on your back, place your feet just outside of shoulder width with knee bent and feet flat. Allow your knees to drop inward and relax against one another. Hold this position for 7-10 breaths.
There you go. Hope this group of hip stretches starts you on a path of taking good care of you. Stay consistent and be sure to check back for other help and practical ways to keep you out of pain and feeling good.