The Best Stretches to Help with Back and Hip Pain

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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 these exercises a try. 

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3 Dynamic Hip Warm Ups You Can Do Anywhere

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3 Dynamic Hip Warm Ups You Can Do Anywhere

If you're reading this, you probably have tight hips. You're in good company. Most people in our technology-centric world could use some mobility work in this area, including yours truly. The hip is a synovial joint that is meant to be super mobile. But because many of us sit all day and only move in what's called the sagittal plane of motion we lose mobility.  Rather than traditional static stretching, I usually recommend dynamic warm ups (after foam rolling) that not only work to lengthen the tight muscles but also gently move the joint through its range of motion. Here are three of my favorites.

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My Favorite Hamstring Stretch

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My Favorite Hamstring Stretch

A lot of folks, including myself, have tight hamstrings that foam rolling, static stretching and basic dynamic stretches can’t seem to tackle. Chronically tight hamstrings can lead to compensations in movement patterns, pain behind the knees and lower back and other nasty injuries and problems. For the past few months I’ve practiced a basic move using a monster band and have noticed a difference in my hamstring flexibility and overall mobility including the absence of lower back ache. I’ve used this technique with about a dozen clients so far and those who have done it consistently have seen solid results.

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Two Go-To Dynamic Warm Ups for Any Workout

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Two Go-To Dynamic Warm Ups for Any Workout

Rather than passively forcing our muscles into painful, temporary and ineffective lengthening which can (in some cases) reduce your performance it's generally advisable to take your muscles and joints through a dynamic warm up to prep the body. And even if static stretching is part of your program it's still a good idea to perform a dynamic warm up before a cardio or resistance training workout (especially for those who work all day at a desk, in a car or regularly use computers and mobile devices). Here are two of my favorite dynamic warm ups that I give clients to do before workouts and even throughout the day at work or on rest days. 

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