More and more people are now suffering from lower back pain. At the moment, more than 26 million Americans between the ages of 20 and 64 are suffering from it, and you have to know that lower back pain and back pain are actually quite related.
We are experiencing these kinds of pain due to the modern lifestyles we lead today like working on a computer or staying sit for several hours in a particular position. Staying sit for the whole day may cause pain in the shoulders, hip flexors and hamstrings and surely a weakening of the glutes, lower back, and abdominals.
The deepest flexor in our body is the psoas, which is directly bonded to our lumbar spine. So, if that muscle gets tight, then we begin to feel pain, and this way, we cannot sit comfortably, and we feel uncomfortable hip pain and stiffness.
Fortunately, doing regular stretches and exercise you get rid of this tightness and pain quickly. In this article, we show you some helpful and easy exercises to perform.
This easy exercise will help you relieve from the lower back and hip pain, by stretching your lower back, piriformis and the glutes.
As you lay down on the ground on your back, bend your knees, put the feet on the ground by making sure they are hip-width apart.
Then bend the left knee and place the left ankle over the other knee.
After that, place your hand between the legs and put the other one behind the right leg. Keep the shoulders and head on the ground, and draw the right thigh towards you. This way, you will feel the hip stretch. Stay this way for half a minute and proceed like this with the other leg as well.
The Child`s Pose
This position is a quite famous one. It helps stretch your back and glutes, and the hips opening at the same time.
After going down on all fours just like a baby does, make sure your toes are together and your knees wide open towards the outside. After that, sit back on your heels and walk with the hands towards the outside for as much as you can. While the hands are stretched, make sure the forehead is touching the ground.
As your forehead has touched the ground, then begin walking with your hands further on and hold both arms straight. Afterward, relax and keep that body position for thirty seconds.
The Runner`s Lunge
This simple exercise will stretch your abdominal muscles together with the quadriceps and hip flexors.
Stay in a tabletop position and then step with the left foot outside of the left hand.
Make sure your toe is a bit further upfront from your knee. Keep your right knee down on the ground. Your hands should be placed inside your left hand and then begin pressing with the hips towards the ground. Stay that way for half a minute and do it with the other leg too.
Through this exercise, you will increase the internal rotation of the hips, and this way, you will reduce the hip pain and stretch the lower back too.
Lay down on the back and then place the feet on the ground, bend the knees and have your feet hip-width apart. By bending the left knee, put the left ankle above the other right on the thigh.
Place your arms just like the cactus`s form and make sure the feet are flexed. Have your knees slightly falling to the left, and hold your left ankle over the right thigh to twist your body. This way, you will feel the stretch in the right hip. Stay like that for half a minute and do the same thing with the other side.
The Wide-Legged Forward Fold
This exercise will help you stretch your upper back, lower back, hamstrings, and glutes. While standing tall, make sure your feet are wider than the hips and the toes should be straight pointed. As you go down with the whole upper body, slightly bend the knees to bring your hands on the ground. While keeping your knees slightly bent, let your head hang freely.
This way, your body will weight stretch your lower back, hamstrings, and glutes. Stay that way for 30 seconds and then make use of the support from your hands to come back straight. To avoid any injuries, be gentle in the movements.
The Adductor Opener
This exercise helps you open up the adductor muscles and the hip flexors as well. As you stand tall with your feet, keep them wider than hip-width, be sure your heels are in, and your toes are facing towards and in a 45-degree angle.
Slightly go down in a squat position as if you want to sit on a bench. Put the hands on the thighs above the knees.
To open up your muscles, add pressure on your thighs, and you will feel the inner thighs stretching. Stay like that for at least half a minute.
The Cow Face Legs
This exercise will help you stretch your lower back and the outer hips too.
Sit down on the ground, bend one knee, and put it on the top of the other bent knee.
While doing so, make sure your knees are stacked entirely one over the other, and the sit bones on the butt must both be on the ground pressing. In case you cannot do that, then put a pillow under the bone that is not touching the ground to make it even.
This way, the equal weight will be put on both sit bones. After that, straighten your back and be sure you take deep breaths. Put your hands on the side and use them as a little support. Stay like that for half a minute.
The Happy Baby
This exercise helps you open up the lower back and stretch the hip flexors.
As you lay down on the back, bend your knees and after that bring them to your chest. Afterward, try to reach and grab your toes and ankles with your arms. Be sure always to have your lower back pressing the ground.
If that is not possible, grab your legs to the knees to keep the lower back on the ground. Stay like that for 30 seconds and feel the stretches.
The Seated Twist
This simple exercise will help you relieve from the pain in the lower back and stretch your piriformis and glutes.
As you sit on the ground, bend your knees and feet on the ground. Place the right heel close to the left sit bone. After that, cross the other leg over it to have the other foot right next to the left thigh.
It can be a quite intense exercise, so perform it slowly not to hurt yourself. Place one hand on the ground for support and the elbow of the other hand on the top knee to straighten your back.
To twist your upper body, be gentle and take deep breaths while pushing.
Make sure your back is straight, and your head is gaze and tall. Stay like that for about 30 seconds and do it with the other leg too.
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