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Banish Lower Back and Hip Pain: 4 Effective Stretches for Quick Relief

Minion Training LLC


June 18, 2024

lower back and hip pain

It’s important to understand that those dealing with chronic lower back and hip pain face substantial hurdles that affect their daily lives and overall health. I’m sure the constant referral to different doctors who only seem to have some new drug to try is starting to drain your patience, as well as your pockets.


While seeking conventional medical advice is standard for some individuals with severe issues, incorporating targeted measures into your routine can provide immediate relief and contribute to long-term recovery.


I wish there were a miracle drug to eradicate your pain. But, in this short read, we’ll explore four effective stretches, supported by a plethora of data to help you eliminate lower back and hip pain. These stretches are designed to improve flexibility, reduce muscle tension, and promote your overall spine health.


Child’s Pose: A Gentle Start to Lower Back and Hip Pain

Lower Back and Hip Pain

This position is not just for babies. This yoga-inspired stretch targets your lower back, hips, and thighs. It can be instrumental in alleviating lower back and hip pain if done routinely. Kneel on the floor with your big toes touching and knees spread apart.


Slowly lower your torso between your knees, reaching your arms forward. This stretch helps elongate the spine, relieving tension in the lower back. While in the stretch, try to inch forward with your fingertips, while simultaneously pushing your glutes towards your heels. This creates healthy friction within your back and aids in spinal alignment, thus reducing pain.



Cat-Cow Stretch: Mobilizing the Spine


Transition smoothly into the Cat-Cow stretch, known for its spine-mobilizing benefits. Position yourself on all fours, with your wrists aligned under your shoulders and knees under your hips. Inhale as you arch your back, and allow your head to fall in between your collarbone and your tailbone towards your naval (Cat Pose).


Exhale as you collapse your back, raise your head, and glute to the sky (Cow Pose). This dynamic stretch enhances spinal flexibility and alleviates lower back and hip pain. Research from the Journal of Back and Musculoskeletal Rehabilitation suggests that spinal mobility exercises can contribute to managing chronic lower back pain.


Pigeon Pose: Targeting the Hips


The Pigeon stretch is a useful stretch that directly provides relief for tight hip flexors and glutes. Begin in a plank position and bring your right knee forward towards your right hand. Then, extend your left leg behind you and lower your torso towards the ground. You should feel a deep stretch in the right hip. Hold for 30 seconds to one minute, then switch sides.


Extensive research demonstrates the tremendous benefits of the Pigeon Pose in enhancing hip flexibility and reducing lower back and hip pain. Furthermore, this stretch has been found to effectively release emotional tension accumulated in the hips, making it a powerful tool for managing stress and anxiety.


To deepen the stretch, try reaching your arms forward and resting your forehead on the ground. Focusing on your breath is so vital to the effectiveness of this movement — inhaling deeply and exhaling slowly to help your muscles relax further. For those with knee or hip issues, modifications such as placing a cushion under the hip or performing a seated variation can make the pose more accessible.



Thread the Needle: Gentle Spinal Rotation

Lower Back and Hip Pain

Begin on all fours, with your wrists under your shoulders and knees under your hips. Reach your right arm under your left arm, threading it through until your shoulder and temple rest on the floor. Hold for 20-30 seconds, feeling a gentle stretch along your spine and the outside of your right hip. This stretch helps promote spinal rotation and releases tension in the lower back.


To deepen the stretch, you can extend your left arm forward, keeping your left hand on the floor for support. This variation will increase the stretch in your shoulders and upper back. 


Focus on taking slow, deep breaths, allowing your body to relax further into the pose with each exhalation.


After holding the stretch for 20-30 seconds, gently return to the starting position on all fours. Take a moment to notice the difference in how your body feels before repeating the stretch on the other side.



Chronic lower back and hip pain is one of those ailments that can significantly impact your daily life, for the worse. While most people seek traditional medical treatments, they may not always provide the desired results. But, incorporating these targeted stretches into your daily routine can offer sustainable and effective benefits.


The four stretches discussed—Child’s Pose, Cat-Cow Stretch, Pigeon Pose, and Thread the Needle—are designed to improve flexibility, reduce muscle tension, and enhance overall spine health. Consistency is the name of the game. Practicing these stretches will surely lead to long-term well-being and free you from lower back and hip pain.




Shipton E. A. (2018). Physical Therapy Approaches in the Treatment of Low Back Pain. Pain and therapy7(2), 127–137.

Dreisinger T. E. (2014). Exercise in the management of chronic back pain. Ochsner journal14(1), 101–107.




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No content on this site should ever be used as a substitute for direct medical advice from your doctor or other licensed clinicians.

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