7 Stretches for Lower Back Pain and Hip Pain


Lower Back and Hip Pain Are the Worst!

You’re not alone.

In my 20+ years of teaching, lower back pain and hip pain have been (and still are) two of the top issues I see in my clients all the time. In fact...

Hip pain can feel like back pain and back problems can masquerade as hip problems (aka *referred pain).



of Americans experience lower back pain at some point in their lifetime


U.S. adults are affected by hip pain at any given time

Yikes! What does it take to avoid back and hip pain?

The most common type of chronic pain is lower back pain. It's something that also often occurs with (or as a result of) hip pain. I have experienced lower back pain several times in my life. Two back spasms that had me laid out for about a week each. Since then, I’ve been making sure I take a few minutes a day for self-care. This helps keep a healthy balance of strength and flexibility in my back.

Fortunately, it doesn’t take much time to do this (as little as 5-10 minutes a day).

For me, preventing the next spasm from happening is priceless. I want to be at my best for my loved ones and clients, as I’m sure you do too. If the issue is not spasms for you, it could be a variety of things. For example, being able to lie down comfortably at night, or similar day-to-day activities.

Taking a little bit of time for self-care can save you SO much more time. Time to do more of the things you love with the people you love the most. What are 5-10 minutes a day of prevention compared to weeks or months of recovery?

Over and over again everything and everyone seems to take precedence over our own selves. This is the main reason why so many of us struggle. We never seem to make time for self-care.

3 Quick Tips to Make Time for Your Self-Care

  • Create routines: Mornings are popular, but if it fits better for you, create a lunchtime or evening routine.
  • Start small: You don't need to start out by exercising for several hours every day. It's amazing what just 5-minutes can do for you.
  • Say no: This might feel uncomfortable at first. But, just because it's uncomfortable, doesn't mean it's wrong. Saying "no" is one of the most powerful things you can do for yourself. Doing so helps prioritize what matters the most in our lives.

Stretching Routine

Having a regular stretching routine is important for overall health in your body. Maintaining the flexibility in your body takes the stress off of your muscles and ligaments. It also improves your range of motion and posture. All of which makes you less vulnerable to injury.

Fewer injuries mean less pain in your lower back and hips and more joy! 

cat cow to find balance

Getting Started

To help you get started with a stretching routine, I've got 7 different stretches to share with you for your lower back and hips to help you get moving. Each exercise is simple enough to do even if you have no Pilates experience at all. I do these exercises myself and give them out as a home routine for my private clients. Each video is about 5-minutes long and doing just a couple of these each day can make a huge difference!

How does stretching help?

Your Muscles Relax

The stretch videos address your lower back muscles. More importantly, the stretches address the muscles that surround your lower back.

Surrounding muscles can also be the reason why you have lower back pain. One thing that still surprises my private clients is that where you feel pain is rarely the source of it.

That’s why it’s important to also address the surrounding areas.

Focused on Feel

I suggest doing a couple of these stretches every day. You want to stay in each stretch and on each side until you feel your muscles have released and lengthened a little bit. Sometimes this is called, feeling "loosened up".

I rarely tell people how long they should be in each stretch, but I do tell them to pay more attention to how it feels.

Quick Reminder

Each stretch and side (of your body) may feel different than the other. Focus more on how long you’re in the stretch rather than how it feels, because you may hinder your progress.

Remember these exercises are supposed to help your lower back pain and hip pain feel better. You may feel stiff or sore the next day from any of these stretches. I recommend you skip the stretch until the soreness and/or stiffness have passed. Ideally, you should be able to do a couple of them each day by swapping them out.

7 Stretches for Lower Back Pain and Hip Pain [Playlist]

When going through each video, remember to breathe. Breathing is important because it transfers oxygen into the muscles and improves your blood flow. This process helps power the muscles so they can move with more ease and less strain. I even added a nice breathing video at the end of the playlist!

*Referred pain is pain perceived at a location other than the site of the painful stimulus/ origin.[1]

Learn How to Stop the Injury Cycle

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