Exercises | Lower Back & Hip Pain
Single Knee to Chest
While lying flat on your back, grab onto the back of your thigh or front of knee and gently pull the knee towards your chest until a comfortable stretch is felt in the glute.
Duration: Hold for one minute, perform 1-2 repetitions twice daily
Helps relieve pain in lower back & hips
Seated Butterfly Stretch
This movement can be done sitting or lying on your back. Place the pads of the feet together with knees relaxing toward the ground, and pull feet toward the groin until a comfortable stretch is felt. This targets a stretch in the adductors.
Duration: Hold for one minute, perform 1-2 repetitions twice daily
Helps relieve pain in lower back & hips
Hamstring Stretch
While lying flat on your back, flex your foot and grab onto the back of the thigh behind the knee. Gently straighten your leg until a comfortable stretch is felt throughout the hamstring. If the amstring hurts, slightly bend the leg until the hamstring is comfortable again. If you find it difficult to reach the leg while lying down, you may opt to use a strap, placing around the ball of the foot instead of using hands on or behind the knee.
Duration: Hold for one minute, perform 1-2 repetitions twice daily
Helps relieve pain in lower back & hips
Piriformis Stretch
While lying flat on your back, pull one knee up toward your chest and move it over the body towards the opposite shoulder until a comfortable stretch is felt. This targets a stretch in the glutes.
Duration: Hold for one minute, perform 1-2 repetitions twice daily
Helps relieve pain in lower back & hips
Modified Piriformis Stretch
In this modification of the Piriformis stretch, you’ll lie flat on your back and bend both knees then cross one ankle over the opposite knee. Then gently pull the bottom of the outstretched leg behind the knee toward your chest until a comfortable stretch is felt in the glute.
Duration: Hold for one minute, perform 1-2 repetitions twice daily
Helps relieve pain in lower back & hips
Prone Quad Stretch
Lay face down with a strap draped over the top of the foot. Grab the strap with the same arm as leg and place the arm in a comfortable position overhead. Gently pull the foot toward the glutes until a gentle stretch is felt in the front of the thigh. Maintain contact with the front of both hips as you gently stretch into this position. This targets a stretch in the quads.
Duration: Hold for one minute, perform 1-2 repetitions twice daily
Helps relieve pain in lower back, hips, & knees
Hip Flexor Stretch
Hold wall the wall for support, and step back with one leg. Square both hips parallel to the wall. Tilt your pelvis backwards by tightening the abdominals, think about trying to tuck your imaginary tail between your legs. Begin to bend the front knee while keeping the tailbone tucked until a stretch is felt in the front thigh. Make sure your back leg is comfortable, and remember that it is okay to for the back heel to lift. This targets a stretch in the front of the hip.
Duration: Hold for one minute, perform 1-2 repetitions twice daily
Helps relieve pain in lower back & hips
Transverse Abdominis Contraction
Lay flat on your back with a neutral spine and knees bent so feet are flat on the mat. This contraction will be felt internally, but cannot be seen. To make sure your back is in the correct position, tilt your pelvis forward and then tilt it all the way back so you feel the spine pressing into the mat. Now you’ll want to find a comfortable position between these two pelvic positions to neutralize the spine. From here, pull the belly button down as if you are trying to touch it to your spine. Take several deep breaths here and relax after holding the contraction for about 10 seconds. This targets a stretch in the abdominal muscles.
Duration: Hold for 10 seconds, repeat 10 times
Helps relieve pain in lower back
Bridges
Lie flat on your back with your knees bent and feet flat on the mat. While engaging your glutes, slowly lift your hips to the ceiling, getting a good glute squeeze at the end. Gently lower back down to lie flat, and repeat. This targets strength in the glutes and hamstrings.
Duration: Perform 3 sets of 10 repititions
Helps relieve pain in lower back & hips
Clamshell
Lie on your side with knees bent and feet in line with your trunk. Tighten your core by sucking in your belly button towards your spine, maintaining that transverse abdominis contraction. While keeping feet together, slowly lift the top knee to the sky separating your legs like a clam and lowering it back down to meet the other. Make sure your hips remain stacked and that you are not rotating your spine. This targets strength in the glutes.
Duration: Perform 3 sets of 10 repititions
Helps relieve pain in lower back & hips
*Those who perform these exercises do so at their own risk. If you begin to feel any pain, stop immediately. Seek professional advice if pain persists*