7 Simple Stretches To Get Rid of Hip, and Lower Back Pain

how to get rid of lower back pain
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Want to get rid of nagging back pain? These simple daily stretches can help alleviate the pain now and prevent future episodes.

Lower back pain is incredibly common. One study shows nearly 65 million Americans have had episodes of back pain recently. Some of those are experiencing chronic or persistent back pain. It’s no wonder Georgetown University Health Policy Institutes lists back pain to be the sixth most costly condition in the U.S.

If you have experienced back pain yourself, you probably know how deliberating the pain can be.

It’s the kind of pain you want instant relief from.

While not all back pain is not muscle-related and can be treated with exercise, stretch remains one of the most effective ways to soothe back pain.

Done regularly, it can also help prevent future episodes.

If you are experiencing back pain due to excessive sitting or being sedentary, try these daily lower back stretches for fast pain relief.

7 Simple Stretches to Get Rid of Lower Back Pain

7 Simple Stretches to Get Rid of Lower Back Pain

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I’m a Physical Therapist and This Is My Go-to Exercise for Instant Lower Back Pain Relief

1. Downward-Facing Dog

DOLPHIN POSE (AKA FOREARM DOG)

Downward-facing dog (along with its sister stretch: upward-facing dog, described later) is one of the best stretches out there. This move emphasizes the entire posterior chain: from your feet up to your shoulders!

How to Perform

  • Place your hands on the ground, about shoulder-width apart.
  • At the same time, place your feet on the ground, about hip-width apart.
  • Bring your elbows down so that your forearms be on the mat.
  • Lean back, sticking your buttocks up in the air as you attempt to bring your heels to the ground.
  • Hold this position for 30 seconds and repeat it 3 times per session. Repeat every day (or as many times a week as you’d like).

2. Child’s Pose

Child’s Pose Exercise

Child’s pose is one of the most popular yoga exercises there is. This movement is used in almost every yoga practice, as it is easy for most people to perform and it enables practitioners to achieve a deep, meditative stretch.

How to Perform

  • Start on your hands and knees.
  • Next, crawl your hands forward as far as you can as you simultaneously sit your buttocks back on your heels.
  • Hold this pose for 30 seconds and repeat it 4 times per session.
  • Complete this movement 3 or more times per week.

3. Wig Wags

Wig Wags

Wig wags are an easy exercise that can be performed almost anywhere. All you need is enough space to lie down on your back in order to complete this movement.

How to Perform

  • Lie on your back, with your feet flat on the floor and your knees bent.
  • Bring your feet and knees as close together as you can.
  • Allow your knees to fall slowly down to the right side, keeping your shoulder blades flat on the floor.
  • Hold this stretch for 10 seconds, then switch to the other side. Perform 10 reps per side, per session.
  • Complete this movement 3 or more times per week.

4. Figure 4 Piriformis Stretch

Piriformis Stretch (Modification 1)

The piriformis is an important muscle for hip mobility and stability. Because it is so close to the low back area, tightness in this muscle can often cause lower back pain.

How to Perform

  • Lie on your back, with your knees bent and your feet flat on the floor.
  • Cross your right leg over your left, placing the outside of your right ankle on top of your left thigh, just above your left knee.
  • Next, weave your hands through the opening in your thighs and interlace your fingers behind your left thigh.
  • Pull your left thigh to your chest, bringing the right leg along with you.
  • You should feel a deep stretch in your right buttocks.
  • Hold this position for 30 seconds. Repeat 4 times per session on each leg.
  • Complete this movement 3 or more times per week.

5. Cossack Squat with Hamstring Stretch

Cossack Squat with Hamstring Stretch

Cossack squats are a terrific mobility exercise. This move improves single-leg strength while also increasing flexibility in the hamstring, calf, and inner thigh.

How to Perform

  • Stand with your feet slightly wider than hip-width apart.
  • Squat down on your right leg as you straighten out your left leg, lifting your toes off the ground.
  • Hold this position for 30 seconds, using support from your hands for balance, if necessary. Repeat 4 times on each side per session.
  • Complete this stretch 3 or more times per week.

6. Supine Hamstring Stretch

Supine Hamstring Stretch

The supine hamstring stretch serves as a gentle, relaxing exercise. This is a great one to perform after a workout, as it will help you loosen up your muscles so that you can recover for your next activity.

How to Perform

  • Lie flat on your back with your knees bent and your feet flat on the floor.
  • Next, straighten out your right leg and pull your right leg toward your chest by lacing your fingers behind your right thigh.
  • Hold this stretch for 30 seconds and repeat 4 times on each side per session.
  • Complete this exercise 3 or more times each week.

7. Happy Baby Stretch

Happy Baby Stretch

When you see a little baby, you’ll often witness them assuming the happy baby stretch. This move feels great on the spine, no matter your age!

How to Perform

  • Lie flat on your back.
  • Lift both legs up in the air with your heels facing the ceiling.
  • Reach your right hand up and grasp the inside of your right foot, and do the same with your left foot and hand.
  • Rock back and forth gently.
  • Hold this position for 5 minutes per session.
  • Complete this movement 3 or more times per week.

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Bennett Richardson, DPT, PT, CSCS
Bennett Richardson, DPT, PT, CSCS

Bennett Richardson is a physical therapist and writer out of Pittsburgh, PA. He has maintained certification as a strength and conditioning coach (CSCS) since 2014. He then went on to earn a BS in exercise science and a doctorate degree in physical therapy, both from Slippery Rock University. In his free time, Bennett likes to read and exercise.

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