Back and hip pain are two of the leading causes of disability and loss of productivity around the world. Chronic pain can negatively impact a person’s quality of life and one’s ability to perform activities in daily life. There is a growing awareness of the holistic effects that different parts of the body have on each other and one’s overall biomechanics. There’s a variety of convenient moves you can try in the comfort of your own home to help address your discomfort.
More and more people are turning to physical therapy, functional training, and dynamic stretching to alleviate chronic pain. Patients are also discovering how yoga for adults can help manage common ailments such as lower back and hip pain.
Here are 4 easy and low-impact yoga stretches that will help you release tension and ease your lower back and hip pain. These are common moves that anyone can do that may be frequently prescribed by physical therapists and functional coaches.
Reclined / Supine Pigeon Pose
This yoga poses also known as “figure-four” is a great move to attempt when you want to manage pain in both the lower back and hips. It stretches the glutes and thighs while opening up the hips. Lie on your back and place your feet flat on the floor in front of you. Cross your left foot over your right quad. Bend your right knee and hold your right leg. Pull your right leg towards your chest, hold this stretch for a good duration, and switch sides then repeat.
This easy move stretches out the entire spine and opens up the hips. It’s especially soothing after a long day of sitting down. Get down on your hands and knees. Arch your back while lifting your chest and tailbone towards the ceiling, all while inhaling. Exhale while tucking in the tailbone and dropping your head to round the spine upward. Continue for 5 to 10 breaths and return to a neutral position upon the final exhale.
This stretch enhances and promotes the natural curvature of your spine, releasing tension from the lower back after it’s compressed by sitting down all day. Lay on your stomach and keep your legs together with your feet hip-width apart. Bring your elbows underneath your shoulders and keep your forearms on the floor facing forward. Lift your chest up while pressing your hips into the ground and hold the stretch in your lower back.
The bridge pose activates the core, aligns the spine, and stretches the hips. It promotes better posture which is one of the best ways to prevent and address chronic back pain. This stretch helps build strength and decrease discomfort in the entire lower body. Lay on your back with your knees bent in a 90-degree angle. Keep your feet hip-width apart and your arms by your sides. Engage your core and lift your hips off the floor while squeezing your glutes. Keep your knees in their position and maintain a straight line from the shoulders to the knees, or lift your pelvis a bit higher if you can. Hold the bridge for at least 10 seconds.