9 easy stretches to relieve your lower back and hip pain

9 easy stretches to relieve your lower back and hip pain

If your back is often painful, know that you are not the only one. Back pain is so common that it has earned its nickname "evil of the century." You are told what to do to relieve your back pain easily and naturally.

According to a NCBI study, 84% of French people are prone to lumbar pain at least once in their lifetime. Instead of taking a hard time or taking medications that have side effects that could be harmful to your health, here are 9 easy stretches to ease your back.

The baby's posture

This yoga posture stretches back and gluteal muscles. It is beneficial for the entire back and allows to stretch the hips

Get on all fours then sit with your legs bent.
Join your big toes, sit with your hips on your heels, extend your arms forward, until your forehead touches the ground.
Stay in this position 30 seconds, repeat 5 times
The lying position with bent legs


This exercise reduces your lower back and hip pain by stretching the piriformis muscle and lower back.

Lie on the floor
Bend your knees and place your feet on the floor, aligning them with the hips.
Bend the right knee and place your right ankle on the left thigh.
Then put your hands under the left leg, keeping your head and shoulders glued to the floor, using your hands, pull the left thigh towards you.
Stay in this position for 30 seconds and then do the same stretch for the other side.
Inclined torsion

This stretch reinforces the external rotation of the hip by relieving the lower back.

While lying on your back, bend your knees and put your feet on the ground, aligning them with the hips.
Bend the right knee and put your right ankle on the left thigh.
Then put yourself in torsion position, you will feel a stretch in the left hip.
Slot forward


An effective stretch to relieve pain in the hips and to work the quads and abdominals.


Start by putting yourself on your knees and hands. Advance the right foot and keep the left knee on the ground.
Place your hands flat on the floor, behind your right foot, you will feel a stretch in the front of the hips.
Keep this position for 30 seconds, then switch sides.
Abduction of the hip


This stretch relaxes the adductor muscles and the flexor muscles

While standing, spread your feet, with the heels inward and the toes pointing outward to form a 45-degree angle.
Bend your knees, then apply pressure with your hands.
Keep this position for 30 seconds.
Front tilt
This exercise helps to stretch the gluteal muscles, hamstrings, lower and upper back.

Stand upright, with your feet apart, then lean forward until your torso touches your legs.
Put your forearms on the floor.
Keep this position for 30 seconds.
Posture of the cow's head
This yoga posture stretches the outer part of the hips as well as the lower back.

In sitting position cross your legs, bending the right knee over the left knee also bent.
Keep your back straight and breathe deeply while stretching your hips. Increase the intensity of the stretch, moving your hands forward.
Keep this position for 30 seconds.
Twist in a sitting position

This stretch relaxes the muscles of the lower back, the glutes and the piriformis muscle.

In a sitting position, bend your right leg to the left hip, so that the right heel can touch the left gluteal bone. Now, cross your left leg over your right leg.
Put your left hand behind your back. Keep your back straight, inhale and exhale slowly while stretching your spine.
Stay in this position for 30 seconds.
Happy baby posture

This yoga posture relaxes the lower back and stretches the flexor muscles of the hip.

Lie on your back. Bend your knees and raise them, then hold your ankles while keeping the lower back stuck firmly to the floor.
Tilt slightly on each side to massage the lower back.

Stay in this position for 30 seconds.