Lower back and hip stretches don't have to be hard. Honestly, it takes just a few minutes and the relief can be long lasting. I like to refer to the hips and lower back as the lumbopelvic complex. They are so closely related that you can’t stretch one without stretching the other. This makes sense when we talk about hip and lower back treatment as well. We need to treat the lumbopelvic complex, both the hips and lower back need attention to have long lasting relief. Let’s go through some of the best ways to stretch your hips and lower back throughout your day. One is standing and one is sitting. They are virtually safe for everyone! It’s time to loosen up your body!
Discliamer: While these have worked for many people and I include evidence based treatments, the best approach is to receive a comprehensive physical examination buy a healthcare provider.
Reach out if you are the Ponte Vedra and Nocatee Florida area and you are looking for high quality care for your lower back pain.
Stretching can help with morning stiffness and loosen up lower back muscles. Most of the time we feel that we need to stretch after sitting for a long time or after just waking up in the morning. This is due to a few reasons but mostly because of fluid accumulating in our joints. I often hear of people reporting joint pressure with stiffness.
I have never heard of someone feeling worse after they loosen up their hips and lower back. Dialing in the perfect routine for your body can be challenging but that’s why learning your body and trying different stretches is important. Hip and lower back pain stretches are essential to help people avoid more invasive treatments.
Give your body a little TLC so it can last you a lifetime!
However, there are some things to keep in mind:
Hip and lower back stretches can be done in sitting and standing. Standing is really convenient but sitting may be a little more focused. Try both and see what you like best.
The reality is, most of us want to be really efficient when it comes to stretching. It needs to be easy, quick, and effective. Well, to achieve this we need to combine movements. This exercise allows us to stretch multiple hip and lower back muscles at once. This led me to really enjoy this standing stretch to help loosen up the hips and lower back. This stretch is very convenient and is relatively safe lower back and hip stiffness. Here are the steps I often go through when completing this stretch.
I really enjoy this stretch. One of the great things about physical therapy is learning convenient ways to improve your body.
This may be more appealing for those with poor balance or if you have to sit a lot during the day. Sitting can be a nice way to learn how to feel the difference between stretching your back vs. stretching your hips.
This next exercise is often referred to a seated piriformis stretch. This muscle attaches to your hip so you can often feel it into your lower back and hips. Here are the steps I use to feel that good hip and lower back stretch.
I love this stretch to loosen up tight hip and lower back muscles. Now don't forget to stretch your hip flexors as well!
Developing the perfect hip and lower back stretch routine is important! Every body is different. In an ideal world, you would set up an evaluation with a physical therapist to help you learn about your body and learn where to start so you can really dial in what is appropriate for you! If you are the DIY type then explore some videos and educational pieces to help guide you when you are learning some new stretches. Here are the muscles I like to focus on when building hip and lower back stretching routines. Ideally your want to shoot for a routine that you can do in about 10 minutes. Any longer, I find that people just don't do it. Don't be that person!
These are some ways to address the biggest and often problematic areas of your hips and lower back. The feeling after doing some good stretching is well worth the time commitment! Yoga is a good substitute. if you feel that yoga is something you have always wanted to try, then go for it!
In summary, it takes time and effort to stretch the lower back and hips, but it's well worth it! Especially if it can help you feel better avoid more costly and risky interventions. You can do these lower back and hip stretches in standing and sitting to give you relief wherever you are. Finding that perfect routine for your body is important. Give your body a little TLC so it can last you a lifetime!
Revision Health Services now offers telehealth for Florida residents as well as massage and physical therapy locally in, Nocatee, Ponte Vedra, and St. Johns, Florida. To find out if our services could be the best fit for you, reach out and let's chat!
Until next time, stay healthy, keep moving, and take care of yourself.