Those suffering from back pain are often hesitant to do any stretching exercises. The thought of initiating any movement in an already painful area might seem crazy, but the reality is that gentle stretching exercises can help you recover more quickly and minimize your pain. Stretching can even help prevent the recurrence of future pain or injuries. Surprisingly, tight hips are one of the most common causes of back pain, so today we have shared 3 surprisingly effective low back and hip stretches to help decrease your back pain.
1. 90/90 Hip Flexors Stretch
Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Tighten your abdominal muscles. Take a big step back with one foot and lower your back knee to the ground. Your front knee should be bent directly over your ankle, moving both knees into 90-degree angles. Shift your hips forward and hold this position for 20 seconds. Return to the starting position and repeat the movement on the opposite side. Start with 1 set of 2 repetitions on each side, holding for 20 seconds.
2. In and Out Leg Rotations
Lie on your back on the floor with your legs wider than hip-width apart, maintaining good alignment with your head, shoulders, and hips. Rest your arms at your sides and engage your core. Rotate your legs inward, then rotate them back out. Repeat the sequence of movements. You are targeting the internal and external rotators of the hips with this dynamic stretch. Start with 1 set of 5 repetitions in each direction.
3. Open and Close
Lie on your side with your knees bent and feet together, maintaining good alignment with your head, shoulders, and hips. Extend both arms in front of your body at shoulder height. Engage your core. Rotate your upper body, lift your arm, and reach across your body to extend your arm along the floor, opening your chest area. Hold this position for several deep breaths. Slowly return to the starting position and repeat the movement. Start with 1 set of 5 repetitions on each side.
Performing these stretching exercises first thing in the morning is a great way to start your day. We recommend stretching at least 2-3 times a week to improve your flexibility and reduce your back pain. If your back pain persists, consult with your doctor to fully assess your condition.
The key to eliminating your back pain once and for all is getting to the true root of your problem. Learn how to fix your back pain here.