A man slightly bows while his hand on his lower back and the other on his knee in pain

5 Stretches to Ease Lower Back and Hip Pain

Millions of people around the world suffer from lower back and hip pain, which has a detrimental effect on their daily lives and overall quality of life. This pain can be highly incapacitating, making it difficult to perform regular activities due to the important role of the lower back and hips in supporting the upper body and facilitating movement.

Consequently, any discomfort or impairment in this area severely limits mobility and causes significant discomfort.

In this article, we are going to look at the symptoms of lower back and hip pain and the types of stretches that could help in alleviating the pain. Of, course, we shall also be listing out other ways to tackle this problem as well.

Symptoms of Lower Back and Hip Pain

Individuals suffering from back and hip pain may face varying degrees of severity and intensity, significantly affecting their everyday tasks. Despite potential variations in underlying causes, the symptoms of both conditions often overlap. Here are some common symptoms frequently reported by those enduring back and hip pain:

Continuous Pain:

Persistent discomfort or a dull ache in the affected area is a significant sign of back and hip pain. This pain can either be concentrated in one spot or spread to surrounding areas like the buttocks, thighs, or legs.

Stiffness and Reduced Flexibility:

Individuals may find it challenging to perform everyday activities that involve bending, twisting, or mobility due to stiffness and limited flexibility caused by back and hip pain. This stiffness is particularly noticeable after periods of rest or inactivity.

Muscle Weakness:

Muscle weakness can be caused by chronic back and hip pain, which in turn affects the surrounding muscle groups. This weakness can hinder the performance of physically demanding tasks like lifting weights or climbing stairs. Additionally, it may lead to a decrease in balance and stability.

Numbness or Tingling:

People who suffer from back or hip pain may feel numbness or tingling sensations. These sensations can be felt directly in the affected area or they may travel down the legs. These symptoms typically occur when nerves are compressed or irritated, which often happens as a result of conditions like herniated discs or sciatica.

Limited Mobility:

Back and hip pain can impose limitations on individuals with limited mobility, hindering their freedom of movement. Daily activities like walking, sitting, or standing for long durations become challenging for them. Moreover, this restriction can negatively impact their sleep quality as they struggle to find a comfortable position.

Radiating Pain:

In specific scenarios, back and hip pain can potentially extend to other parts of the body. For example, if there is a herniated disc in the lower back, it can cause sciatica, which manifests as pain that travels down the leg. This pain that spreads outwards can be described as sharp, shooting, or burning.

Swelling and inflammation:

When injury or strain occurs in the back or hip region, inflammation, and swelling are common responses. These reactions can make the affected joint or muscle tender, warm, and swollen. Additionally, the swelling may lead to redness and intensify the pain and discomfort felt.

Difficulty Standing or Sitting:

Experiencing back and hip pain can make it challenging to maintain a comfortable sitting or standing posture for extended periods. Individuals may notice an increase in pain after prolonged sitting or standing, leading them to frequently shift positions in order to alleviate discomfort.


Experiencing back and hip pain can have a profound impact on an individual’s well-being, but it’s important to recognize that the symptoms can differ greatly among people. This variation primarily arises due to distinct underlying factors and personal traits that contribute to the development of these symptoms.

5 Stretches to Ease Lower Back and Hip Pain

Lower back and hip pain is a prevalent problem that can arise from various causes, such as a sedentary job, rigorous physical activities, or simply the normal strain of everyday life. Nonetheless, you can relieve this discomfort and improve flexibility and strength in these crucial areas by integrating regular stretching exercises into your daily routine.

So, we will examine some of the most beneficial stretches for lower back and hip pain, assisting you in finding relief and promoting overall well-being.

Child’s Pose:

Woman does the chlild's pose stretch

To practice the Child’s Pose, begin by kneeling on the floor and sitting back on your heels. Slowly move your upper body forward, extending your arms in front of you. Allow your forehead to rest on the mat or floor. Feel the gentle stretch in your lower back and hips as you hold this position. Take deep breaths and maintain the pose for 30 seconds to one minute.

The Child’s Pose helps to reduce tension in the lower back, enhance hip flexibility, alleviate pain, and promote a state of relaxation.

Cart-Cow Stretch:

To start the Cat-Cow Stretch, get on all fours with your hands under your shoulders and knees under your hips. Arch your back upwards, tuck your belly button in, and lower your head for a few seconds to feel the stretch in your lower back. Then, smoothly transition into the “cow” position by reversing the curve, lifting your chest and tailbone towards the ceiling while looking forward.

Repeat this sequence 10-15 times, coordinating your movements with your breath. The Cat-Cow Stretch helps relieve lower back tension and improves mobility and flexibility.

Figure Four Stretch:

To begin the Figure Four Stretch, lie on your back with your knees bent and feet firmly on the ground. Then, cross your right ankle over your left thigh, creating a shape similar to the number four. Extend your arms through your legs and gently pull your left thigh towards your chest.

Hold this position until you feel a slight stretch in your right glute and hip. Maintain the stretch for 30 seconds to one minute before switching sides. This stretch targets the piriformis muscle, which, when tight or irritated, can cause discomfort in the lower back and hip area.

Supine Hamstring Stretch:

Begin the supine hamstring stretch by lying on your back and straightening both legs. Next, bend your right knee and bring it towards your chest, grasping the back of your thigh. Slowly straighten your leg, feeling the stretch in your lower back and the back of your thigh. Hold this position for 30 seconds to one minute before switching to your left leg. This exercise not only improves hamstring flexibility but also relieves tension in the lower back.

Pigeon Pose Stretch:

To begin Pigeon Pose, assume a high plank position with hands under shoulders and feet hip-width apart. Next, bring your right knee forward and place it behind your right wrist. Extend your left leg straight behind you while keeping your hips aligned. Slowly lower your upper body onto your forearms or the floor, feeling the stretch in your right hip and glute area.

Hold this pose for 30 seconds to one minute before switching sides. Pigeon Pose is an effective hip opener that provides relief for lower back pain caused by tight hips and glutes.


Including these stretches in your daily routine can provide remarkable relief from lower back and hip pain. It’s wise to listen to your body’s signals and perform each stretch at a comfortable level. However, if you have any pre-existing conditions or chronic pain, seeking guidance from a healthcare professional or physical therapist before starting a new exercise program is highly recommended.

Other Ways to Ease Lower Back and Hip Pain


Two women practices yoga

If you want to improve your flexibility, strength, and posture while also finding relief for lower back and hip pain, consider practicing yoga regularly. Look for yoga classes or videos that are specifically designed to target and alleviate back pain.

Heat Therapy:

Heat therapy is a technique that aims to relax muscles, increase blood circulation, and relieve pain in the lower back and hips. It can be achieved through different approaches, such as using a heating pad or enjoying a warm bath. Other alternatives like using a hot water bottle or immersing oneself in a warm pool can also be just as effective.

Cold Therapy:

To relieve inflammation and numbness, cold therapy utilizes cold packs or ice packs, granting a temporary break from lower back and hip discomfort. It is advised to apply cold packs for around 15-20 minutes multiple times during the day.

Massage Therapy:

A man lies face down on a bed while being massaged by a therapist.

Adding massage therapy to your daily routine can bring about plenty of advantages. By getting regular massages, you can effectively relieve discomfort in your lower back and hips by diminishing muscle tension, enhancing blood flow, and inducing a state of relaxation. You can choose to either avail professional massage therapy services or practice self-massage techniques like foam rolling.

Physical Therapy:

If you are suffering from discomfort in your lower back and hips, it is recommended to consult with a physical therapist. They can design a personalized exercise plan for you and provide specialized treatments that address the underlying causes of your pain. They may utilize techniques such as manual therapy, strength-building exercises, and posture correction to alleviate your discomfort.


Acupuncture is a therapeutic technique that involves inserting thin needles into specific points on the body to relieve pain and improve overall well-being. Numerous scientific studies have shown that acupuncture can effectively reduce discomfort in the lower back and hip regions.

Chiropractic Care:

A lady checks out a woman's lower back

Chiropractic care is a treatment method focused on identifying and addressing spinal misalignments and their associated problems, which can lead to lower back and hip pain. Chiropractors possess expertise in performing adjustments and spinal manipulation techniques, while also providing recommendations for targeted exercises or stretches to relieve discomfort.

Good Posture:

To prevent lower back and hip pain, it is essential to maintain a healthy posture. This involves maintaining proper alignment in both sitting and standing positions throughout the day. Opt for ergonomic chairs, ensure your back remains straight, and avoid slumping or slouching.

Weight Management:

To successfully manage your weight, it is vital to comprehend that shedding extra pounds can reduce the strain on your lower back and hips, potentially relieving discomfort. To attain and sustain a healthy weight, adopt a well-rounded and nutritious diet while regularly participating in physical activities.

Supportive Footwear:

To improve posture and relieve pressure on the lower back and hips, it is recommended to wear shoes with proper arch support and cushioning. It is important to avoid high heels or shoes that lack adequate support.

Sleep Position:

To ensure correct spinal alignment and relieve discomfort in the lower back and hips, experts suggest sleeping either on your side with a pillow between your knees or on your back with a pillow positioned under your knees.

Stress Management:

A man in a yoga pose

To effectively manage stress, it is important to recognize its impact on the body. Extended periods of stress can lead to muscle tension, causing increased discomfort in the lower back and hips. To alleviate these symptoms, it is recommended to participate in stress-reducing activities like meditation, deep breathing exercises, or pursuing enjoyable hobbies.

Over-the-counter Pain Reliever:

Before taking any medication, it is essential to seek advice from a healthcare professional. Over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen or acetaminophen can offer temporary relief for lower back and hip pain.

Swimming or Water Exercise:

Man swims in an indoor swimming pool

Participating in swimming or water exercises provides the benefit of buoyancy, which reduces the pressure on joints and muscles. These activities can potentially improve flexibility and strength, while also easing discomfort in the lower back and hips.

Again, don’t forget to seek advice from a healthcare professional if you suffer from continuous or intense pain in your lower back and hips. Consulting them will help identify the root cause and get the right treatment.


In conclusion, adding stretching exercises to your daily routine can effectively reduce lower back and hip pain. The child’s pose, cat-camel stretch, pigeon pose, seated forward bend, and hip flexor stretch mentioned earlier specifically target different muscle groups and provide relief to the affected areas.

It is important to perform these stretches correctly and gradually increase the intensity to avoid injuries. It is also advisable to consult a healthcare professional or physical therapist, especially if you have pre-existing medical conditions, before starting any exercise program.

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top