More than 25 million Americans, ages 20-65, experience back pain. Living in a technological era, most people spend a great part of their day sitting in front of a computer. Sitting can cause tightness in the shoulders, hamstrings and weakening of the core. Spending too much time on the chair will leave you with lower back pain and hip pain. Fortunately, regular stretching can help you solve that tightness.
Here are 6 easy stretches that will help you release lower back pain and hip pain:
1. Child Pose
This pose will stretch your entire back and open up your hips.
How to do it: Get into a tabletop position. Your big toes should be together and your knees out wide. Place your hips back on your heels and walk your hand forwards until your forehead reaches the floor. Continue walking your hands until they’re straight. Hold the position for 30 seconds and then let your arms relax.
This pose will stretch your lower back and increase the hip rotation.
How to do it: Lie on your back. Bend the knees and put your feet on the ground. Bend your left knee and place your left ankle about your right knee on your thigh. Cactus your arms by your head and flex your feet. Let your knees gently fall to the left while keeping your left ankle over your right thigh. Bring your body into a twist. Keep your feet flexed. Hold the position for 30 seconds and then repeat on the other side.
3. Adductor Opener
This stretch will open up the adductor muscles and the hip flexors.
How to do it: Stand with feet wide, heels in and toes pointing out as 45 degree angles. Squat like you’re going to sit into a chair and put your hands on your inner thighs. Press your tights open so you feel the stretch. Hold the position for 30 seconds.
4. Wide-Legged Forward Fold
This stretch is amazing for your lower back, upper arms, hamstrings and glutes.
How to do it: Stand with your feet out wide and toes pointing straight. Bend your knees and fold your chest over your legs. Place your hands on the ground. Allow your head to hang heavy and keep the generous bend in your knees. Allow the weight to slightly shift towards your toes. Hold the position for 30 seconds and then slowly stand up.
5. Happy Baby
This stretch will open up your lower back and will stretch the hip flexors.
How to do it: Lie down on your back. Bend your knees and pull them towards your chest. Place your arms inside of your thighs and reach for the outside edges of your ankles or feet. Make sure your lower back is pressing into the floor. Gently rock side to side to massage your lower back. Hold the position for 30 seconds.
6. Cow Face Legs
This stretch is great for the outer hips and the lower back.
How to do it: Seat on the floor and bend your right knee on top of your bent left knee. Your knees should be perfectly stacked, one on top of the other, and to have your feet flexed to protect your knees. Sit up nice and tall, and take some deep breaths into your hips. If you feel like you want to go a little deeper, you can walk your hands out in front of you, making sure to keep your sit bones pressing down. Hold the position for 30 seconds.