It might seem like a no-brainer that to soothe pain in your lower back, you need to stretch – well, your back! But while back stretches can feel amazing, did you know that lower back pain can be caused by tight hips and hamstrings? That’s why we’ve put together a stretch sequence that will open your hips and relieve your lower back all at the same time. It includes:
- Butterfly Stretch
- Straddle Stretch
- Supine Figure 4 Stretch
- Happy Baby
In the rest of this article, we’ll walk you through each exercise so you can do them confidently on your own. All you’ll need is some comfortable clothes and a place to stretch, like a yoga mat, bed, or rug.
4 Hip Opening Stretches To Ease Lower Back Pain
Butterfly Stretch
Start by lying on your back with your arms by your sides, knees bent, and feet planted on the floor. Slowly let your knees fall open and bring the soles of your feet together. Pause here, letting gravity pull your legs closer to the ground. If you’d like a more intense stretch, rest your hands on your thighs and gently press them open. Hold for 30 to 45 seconds.
Straddle Stretch
Sit up straight with your legs extended straight in front of you. Start walking your feet away from each other until you’re in a comfortable straddle position. If it’s difficult to keep your back straight, you can bend your knees slightly. Place both hands on the floor in front of you. If this is enough of a stretch, you can stay here, but otherwise you can walk your hands forward into a deeper stretch.
Try to keep your back as straight as possible, and breathe deeply to help you go a little deeper. Hold for 30 to 45 seconds, then walk your hands back into an upright seated position.
Supine Figure 4 Stretch
Lie on your back with your knees bent, feet on the floor, and arms by your sides. Place your right ankle onto your left thigh, bending your knee into a figure 4 shape. Pause here to let your hip open, and gently press on your thigh with your right hand if you’d like a deeper stretch. If this feels like enough, you can simply hold this position.
Otherwise, thread your right hand through the gap in your legs and use both arms to gently hug your legs toward your chest. Keep both hips planted into the ground and hold this position for 30 to 45 seconds.
Happy Baby
Lie on your back with your legs bent and hugged into your chest. Next, hold the outside of your right foot with your right hand and do the same on the left. Position your legs so the soles of your feet are facing the ceiling and your thighs are as close to your torso as possible. If you’d like, you can gently rock from side to side or alternate straightening one leg and then the other.
Hold for 30 to 45 seconds.
Try these stretches at the end of your next workout, or after a long day of sitting or standing. Your body will thank you if you take time to stretch regularly!