Low back pain affects more than 31,000,000 Americans, and experts maintain that sedentary lifestyles are the main cause for it. According to the UNC School of Medicine, “more than 80 percent of Americans will experience an episode of low back pain at some time in their lives.In our current age of technology, many of us find ourselves sitting in front of the computer for most of the day. All of this sitting can cause tightness in the hamstrings, shoulders, and hip flexors, as well as a weakening of the core (abdominals, lower back, and glutes).Giving your lower back and hips some tender love and care is crucial for the optimal and pain-free living. That’s why we’ve compiled a simple nine-stretch routine that offers much-needed hip and lower back pain relief.
Note: For each pose, you can hold it for 30 seconds (per side, if necessary) and repeat as needed.
Child’s Pose
This basic yoga pose stretches the entire back and helps to open up the hips by stretching the glutes. To perform the child’s pose you first have to be on your hands and knees. Your knees should be spread out and your feet side by side. Your hips should be set back on your ankles. In this position, you should slowly begin to walk your hands out until you are fully extended. Make sure that your arms are straight. Hold this position for 30 seconds as you elongate yourself.
