The Best Stretches to Help with Back and Hip Pain

Lower back and hip pain is incredibly common thanks to the hours and hours we spend sitting and toiling away on computers and devices. Finding the right stretches, mobility drills and strengthening exercises that will help reset your body and spending a few minutes each day consistently performing them can help keep you pain free and tracking toward your fitness goals. 

If lower back and hip aches and pains are slowing you down, give the exercises below a try. Note, if these cause you pain or don't feel right, STOP IMMEDIATELY and consult a doctor. I have a list of referrals here if you need one. If you have an acute injury or are under medical care consult with your doctor before trying these. 

I suggest trying the exercises below in the order they are listed. Start with gentle foam rolling and stretching to warm up tight fascia and lengthen hypertonic muscles. Then move on to core and glute activation and hip extension to get "sleepy" muscles back on line. Add in my favorite hamstring and shoulder mobility drills if needed and then finish with some dynamic hip and/or total body warm ups.

Obviously there are a lot of movements here. You can do all of them and build yourself an awesome mobility day program. Or you can experiment and find the ones that provide you the best relief/results and make those part of your daily routine. 

Foam Roll Glutes and Piriformis 

Gentle foam rolling of the glutes/hips/piriformis ~1-2m/each side

Table Pigeons

10-20 reps for 1-2s each gently hinging into each rep. Avoid over straining the hip muscle (keep intensity below 7/10). Adjust shin to avoid knee pain.

Gentle Psoas/Hip Flexor Stretch

Gently pulse forward and back creating length in the psoas of the downward leg. Raise arm and gently reach up to create more length. Spend ~1-2m on each leg keeping the intensity below 7/10.

Banded Psoas/Hip Flexor Stretch

Place band directly under glute and gently let the band pull you forward deeper into the stretch for 1-2s and then pull back. Gently pulse forward and back for ~1-2m each side. Raise your arm of the downward leg for greater lengthening of the psoas. Do not let the intensity reach greater than 7/10.

Bird Bogs

Get into a table top position on your hands and knees making sure your shoulders are stacked on top of your wrists. Keeping your core engaged, carefully extend one arm forward with your palm facing toward you (arm in external rotation) and the opposite leg back (keep your foot flexed toward you so your heel is reaching back).

Dead Bugs

Lay on your back with your arms and legs up in a "dead bug" position. Engage your abs/core so your back remains neutral/engaged with the floor. Don't let your back arch/ribs pop up. Extend one arm overhead while at the same time extending the opposite leg out (keeping your foot flexed toward you).

Bodyweight Clams Side-lying

Sit in the fetal position and support your neck with you arm or a cushion. Stack your hips and carefully raise your top knee and high as you can without rolling back. Start with 10-20 reps on each side.

Banded Side Steps

Place band around knees (or ankles), sit your hips back slightly and step side to side leading with your heels careful not to arch your back. For added intensity do not let your feet come all the way together and do not let your feet drag on the floor.

Glute Bridges

Lay with your back on the floor, bend your knees and keep your heels flat on the floor. Press into your heels and gently thrust/extend your hips up squeezing your glutes/hamstrings. Avoid overarching and hyperextending your back. You can do these without the band to start and then add the resistance band for added intensity.

Bent Knee Hip Extension 

Get into a table top on your hands and knees and make sure your shoulders are stacked on top of your wrists. Keeping your knee bent at 90 degrees carefully (slowly) raise your heel toward the ceiling engaging your glutes and hamstrings. Do not go past parallel/arch your lower back.

Mid Back and Shoulder Mobility 

Check out this post for three of my most effective mid back and shoulder warm ups. 

Hamstring Mobility 

Check out this post for my #1 most effective hamstring warm up. 

Dynamic Hip Warm Ups

Check out this post for three of my favorite dynamic hip warm ups. 

Total Body Dynamic Warm Up

This is my favorite dynamic warm up to activate your core, stimulate shoulder stability and get your thoracic spin mobile. I call these "hand walk outs" or as one of my newest clients named them this week "hand walks to hell". He was kidding (I think).