Back Pain

9 Simple Stretches For Tight Hips And Lower Back Pain

Living with back pain can be frustrating and difficult. Truly, any form of chronic pain that interferes with day to day life has the potential to severely impact a person’s sense of well-being. Unfortunately it isn’t much comfort knowing that 25% of Americans experience low-back pain too at some point in their lives. Bottom line, if you live with chronic back pain, finding relief can be all consuming, and it’s not the kind of thing you’d wish on anyone. 

Luckily, there are ways to ease back pain naturally, including stretches and movements you can incorporate into your daily routine. Here are nine simple stretches, and a convenient course you can take to learn how to stretch and move to ease that irksome pain. Grab a mat and some comfy clothes to get started. (1)

1)  Knee to Chest Pose

This stretch not only eases your lower back and glutes, but also helps align your pelvis. It is one of the easier poses: (2)

  • Lying on the floor, bend one knee and pull it toward your chest
  • Your other leg should remain long on the floor to feel the stretch  

Hold the pose for 30 seconds and repeat the same moves to stretch the other side. (2)

2) Cat and Cow Pose

This is the best way to stretch your entire back and core including your abdominal muscles and glutes: (2)

  • Get down on all fours keeping your shoulders and knees aligned with your hips
  • Arch your spine and inhale and then exhale pulling your back towards the floor while tightening your abdominal muscles

Repeat several times to feel the stretch. (2) 

3) Supine Figure 4 Pose

This stretch eases hip pain targeting your glutes, piriformis and lower back: (3)

  • Lie on your back bending your knees with your feet flat on the floor
  • Make sure your feet are aligned with your hips and place your left ankle above your knee
  • Rest your left foot against your thigh, putting your left hand through the “4” opening between your legs
  • Link your fingers behind your right thigh with your head and shoulders against the floor
  • Pull your right thigh towards your chest until you feel the stretch in your hip

Hold the pose for 30 seconds and repeat the same moves to stretch the other side. (3)

4)  Butterfly Pose

This is the perfect stretch to relax your lower back and hip flexors: (3)

  • Sitting on the floor, bring the bottoms of your feet together and let the knees fall apart
  • Hold your feet, gently pushing your elbows down against your knees
  • Lean forward as far as you can to feel the deep stretch

Hold the pose for 30 seconds and repeat as desired. (3)

5) Runners Lunge Pose

Use this stretch for your hip flexors, abdominal muscles, and the quadriceps in your thighs: (3)

  • Get down on all fours, and ease yourself into a push-up position
  • Step one foot forward so it is flat on the floor between your hands, like you are about to start a race
  • To feel the stretch, sink your hips forward and down

Hold the pose for 30 seconds and repeat the same moves to stretch the other side. (3)

6) Seated Twist Pose

This stretch is more challenging, so might not be for everyone. It opens your lower back, targeting your glutes and piriformis: (4)

  • Sit on the floor bending your knees with your feet on the floor
  • Straighten one of your legs and then cross your other leg over your thigh so your foot sits on the floor on the outside of your knee
  • Using the opposite arm of your straight leg, lean back and support yourself with your hand
  • Place your other arm on the outside of your bent leg using it for leverage to feel the stretch
  • Be sure to keep your spine and neck upright and your head turned looking over your shoulder

Hold the pose for 30 seconds and repeat the same moves to stretch the other side. (4)

7) Child’s Pose

This stretch helps ease your back and glutes, so your hips open up: (5)

  • Get down on all fours, and bring your big toes to touch behind you
  • Ease back so your hips rest on your heels
  • Keep your arms straight and hands where they started to feel the stretch
  • Be sure your shoulders don’t crowd the ears; relax them

Let the forehead rest on the floor or on a block to reach a comfortable stretching position. Hold for 30 seconds and repeat if you need more relief. (5)

8) Cow Face Legs Pose

This pose stretches your lower back and outer hips. We have modified it without including the arms in the stretch, but you can do the arms as well if you wish: (6)

  • Sitting on the floor, cross your legs so your knees are resting one on top of the other
  • Flex your feet to provide balance and to protect your knees, straighten your back and hold the position for 30 seconds breathing deeply

Repeat the same stretch with the opposing knee on top. (6)

9) Happy Baby Pose

This stretch targets your hip flexors to open up your lower back: (7)

  • Lie on your back, bending your knees
  • Draw your knees toward your shoulders, bent at 90 degrees 
  • Reach for the outside edges of your feet (or your ankles) keeping your lower back against the floor
  • If you have trouble keeping your back on the floor, try holding the backs of your knees to feel the stretch
  • While maintaining this hold, rock side to side gently to feel a releasing back massage

Do this for about 30 seconds, and release and repeat as required. (7)

The Relief 4 Life Program

The Relief 4 Life Program is a holistic approach to healing. The program provides instruction for a sequence of eight movements to relieve back pain anywhere, any time. The program provides an easy to follow instructional video demonstrating how to perform the moves, as well as targeting coaching session videos explaining how the program works and how to use the movements to successfully relieve pain. You also receive one-on-one coaching and support so you can ask questions about the program and learn more about how to use it to address your specific back issues. Your coach will also offer advice on the best sequence for the movements to see the best results based on your situation. (3)

For more information about the Relief 4 Life Program click here.


  1. https://www.cdc.gov/acute-pain/low-back-pain/index.html
  2. https://www.healthline.com/nutrition/stretches-for-lower-back-pain#1.-Knee-to-chest
  3. https://www.healthline.com/health/pain-relief/exercises-for-hip-pain#6-stretches
  4. https://www.mayoclinic.org/healthy-lifestyle/stress-management/multimedia/seated-spinal-twist/vid-20453586
  5. https://www.yogajournal.com/poses/types/restorative/child-s-pose/
  6. https://www.verywellfit.com/cow-face-pose-gomukhasana-3567069
  7. https://www.healthline.com/health/happy-baby-pose 
  8. https://mybackpaincoach.com/fb/bpr4l/al/sciatica-michelle/

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