Stretches for Back & Hip Pain

The hips serve as a mechanism for mobility by allowing your legs to move in various directions, which facilitate regular activities such as walking. The back muscles work in the majority of everyday movements such as bending over or taking a seat in a chair. Regardless of your fitness level and lifestyle, you may find yourself with back and hip pain. If left untreated, both can become a major nuisance in your life and a source of constant discomfort. The following are a couple of exercises that stretch your back and hips, thus lengthening your muscles and improving flexibility.

  1. The Cat Stretch

    • The cat stretch is a basic exercise that anyone can do to help reduce lower back pain. Sit on your knees with your hands on the floor in front of you, so they are in line with your shoulders. Drop your head slightly toward the floor and tuck your chin. Then, while looking down, suck in your stomach and push your hips and back toward the ceiling. Keep reaching up until you feel a gentle stretch in your lower back. Hold this position for 20 to 30 seconds and then relax. Repeat this stretch three times. It is important to inhale and exhale at a constant pace while performing this stretch.

    Rotating Back Stretch

    • The rotating back stretch is a simple exercise that is great for stretching your back. Lie on your back on the floor with your knees bent and your feet on the ground. Slowly rotate your hips to the left, so your left leg lowers to the ground. Make sure that your back stays flat on the ground throughout the stretch. Hold this position for 20 seconds. Then return to the original position and rotate your hips to the right side, so your right knee is touches the ground. Hold this position for another 20 seconds. Repeat this exercise three times on both sides.

    Cross-Leg Pulls

    • A cross-leg pull is a great stretching exercise for people with bursitis of the hip. Begin the exercise by sitting in a chair or on the floor. Then cross the affected leg over the other and grasp the knee. To start the stretch, pull on the leg to the opposite side. Hold this position for approximately 30 seconds. Keep your butt on the floor and your back straight. You should feel a gentle pulling sensation on your buttocks and hip area. After 30 seconds, relax and then repeat the exercise three more times.