Many people are suffering from lower back pain these days. Over 26 million American citizens are suffering from this issue between the ages of 20 and 64 at the moment, and you also need to know that often lower back pain and back pain are closely related.
Due to the modern lifestyles we live today, which include sitting several hours in a certain position, working on a computer we are experiencing these types of pain. Sitting for a whole day can cause pain and tightness in the shoulders, hip flexors and hamstrings and of course a weakening of our glutes, lower back and abdominals.
The psoas is the deepest flexor in our body and it is directly bonded to our lumbar spine, so if that muscle gets tight then we start to feel pain and we cannot sit comfortably, therefore we feel uncomfortable hip pain and achiness and stiffness.
But you are in luck, because doing regular stretches and exercise you can get rid of this tightness and pain quickly. In this article we would like to show you a few exercises that are pretty helpful and easy to preform.
With this simple exercise you will be able to relieve from the lower back and hip pain, by stretching your lower back, piriformis and glutes.
Lay down on the ground on your back. Then bend your knees and put your feet on the ground, make sure they are hip-width apart. Bend your left knee and put your left ankle over the other knee. Put your hand between your legs and grab the other one behind your right leg. Hold your shoulders and head on the ground, and slightly draw your right thigh towards you. You will feel the stretch of your hip, hold that body position for half a minute and do it with the other leg as well.
This pose is very famous in yoga, which is helpful for stretching your back and glutes, and opening your hips at the same time.
Go down on all fours just like a baby then make sure your toes are together and your knees are open wide towards the outside. Then sit back on your heels and walk with your hands towards the outside as much as possible, make sure your forehead is touching the ground while hands are stretched. Once your forehead has touched the ground, start walking with your hands even further and keep both arms straight. Then relax and hold that body position for about 30 seconds.
With this simple exercise you will also stretch your abdominal muscles as well as your quadriceps and hip flexors.
Go down on all four in a tabletop position. Then step with your left foot outside of your left hand. Also make sure that your toe is a little bit further upfront from your knee. Make sure your right knee is down on the ground. Both hands should be planted inside of your left hand, and start pressing with your hips towards the ground. Hold that body position for half a minute and do it with the other leg as well.
With this exercise you will be able to increase the internal rotation of your hips, therefore reducing the hip pain and stretching the lower back as well.
Lay down on your back, place your feet on the ground and bend your knees, make sure your feet are hip-width apart. Bend the left knee and put your left ankle above the other one right on the thigh. Place your arms on the sides like you are making a form of a cactus and make sure your feet are flexed. Make sure your knees are also slightly falling to the left, and keep your left ankle over the right thigh, in order to twist your body. You will feel the stretch in your right hip. Hold that body position for half a minute and do it on the other side as well.
Wide-Legged Forward Fold
Stretch your upper back, lower back, hamstrings and glutes with this exercise.
Stand tall, make sure your feet are wider than your hips and your toes should be pointed straight. Slightly bend your knees as you go down with your whole upper body in order to bring your hands on the ground. Keep your knees slightly bend, and let your head hang freely. Let your own body weight stretch your lower back, hamstrings and glutes. Hold that body position for at least 30 seconds, and after that use support from your hands to come back straight, be very gentle in the movements to avoid any injuries.
You can open up the adductor muscles with this exercise and your hip flexors as well.
Stand tall with your feet wider than hip-width, make sure your heels are in and your toes are facing outwards and making a 45 degree angle. Slightly go down like in a squat, like you want to sit on a bench, and put your hands on your thighs right above the knees. Add pressure on your thighs in order to open up your muscles and you will feel your inner thighs stretching. Hold that position for at least half a minute.
Cow Face Legs
With this exercise you will stretch your lower back and outer hips as well.
You should sit down on the ground, bend one knee and place it on top of the other bent knee. Make sure that your knees are stacked perfectly one over the other. The sit bones on your butt should be both on the ground and pressing. If you cannot do that, then the bone that is not touching the ground, put a pillow under it to make it even. That way equal weight will be put on both sit bones. Then straighten your back and make sure you take deep breaths. Place your hands on the side and you can use them as a little support. Hold that body position for half a minute.
You can open up your lower back and stretch your hip flexors with this exercise.
Lay down on your back, bend your knees slightly and then bring them to your chest. Then with your arms try to reach and grab your toes or your ankles. Make sure that your lower back is always pressing the ground. If it is not possible then grab your legs to the knees only to keep the lower back on the ground all the time. Hodl that position for 30 seconds and feel the stretches.
Relieve from pain in the lower back and stretch your piriformis and glutes with this simple exercise.
Sit on the ground, bend your knees and feet on the ground as well. Take your right heel close to your left sit bone. Then cross the other leg over it, so that the other foot is right next to your left thigh. The exercise can be quite intense, so don’t rush to preform it 100% correctly, because you can hurt yourself. Straighten your back by placing one hand on the ground for support, and the elbow of the other hand on the top knee. Then push in order to twist your upper body, be very gentle and take deep breaths. Make sure your back is straight and your head is gaze and tall. Hold that body position for about 30 seconds and do it with the other leg as well.
Share this article with your family and friends if you find it interesting and helpful!