In case you’re suffering from a lower back or hip pain, it might be due to poor posture, sore muscles, trigger points, dysfunctions, or any other causes. But whatever it is that causes your pain, stretching might be simply what you need. There are numerous simple stretches that could possibly eliminate your lower back and hip pain.
Note: You must perform these stretches at least once a day. Each stretch must be held for about 30 seconds. You may also find out that some of the stretches work better than others and you just have to know which of these are the most effective for you.
To do the child's pose you initially have to be on your hands and knees. Your knees must me spread out and your feet are placed side by side. Your hips must be set back on your ankles. At this point, you must gradually start walking your hands out until you are totally stretched. Be sure that your arms are straight. Hold this position for 30 seconds as you lengthen yourself.
2. Runner’s Lunge
Everyone knows how to lunge, but this one has a bit twist in it. When you lunge position your foot on the outside of your hands that are positioned on the floor. Press your hips forward and hold. Afterwards, stretch both sides.
3. Figure Twist
To be able to do the figure twist you must start by laying down flat on your back. Afterwards, bend your knees and spread your feet separately. Position your hands above your head. Gradually let only your legs fall on to the side. After doing the stretch to one side, switch to the other side.
The seated twist is similar to the stretch as shown by the girl above, but both knees have to be bent.
5. Forward Fold
The forward fold is done just like what it sounds. Spread your legs and bend over up until your head and arms touch the floor. You can bend your knees as required.
6. Adductor Opener
The adductor opener stretch is really simple. All you have to do is spread your feet and point your toes out. When you squat position your hands on your thighs and squeeze out and hold.
7. Supine Figure 4
In doing the supine stretch you must start by laying down flat on your back. Bend your knees and spread your feet separately. Now, bend your right leg and position it on your left thigh. Afterwards, position your hands around your left thigh and gradually pull your left thigh near you. As you do this, everything else must continue flat on the floor. Make sure that you switch sides.
8. Cow Face Legs
The cow face legs may appear to be hard, but they aren't. While you’re seated, stack your knees straightly on top of each other and it’s as simple as that.
10. Happy Baby
The last among the simple stretches is the happy baby. Lie on your back and take your feet up to your chest while you take hold of your feet. You can bend your legs. Now, rock back and forth at this point.
If you’re suffering from lower back or hip pains you must consider trying these stretches, since they could be the solution to your problems. Also, don’t forget to share these beneficial stretches with your friends and family so that they won’t have to suffer these pains any longer!
Based on materials from APost
Illustrated by Germielyn Balondo for Meow Gag