Muscles in lower back and hips support our body’s movement. They can become tense and painful due to various reasons; such as prolonged sitting, poor posture, lack of exercise, and injury.
Maintaining these muscles’ health is important to prevent further damage and discomfort.
In this post, I will discuss 3 effective exercises that can help relieve tension and pain in the lower back and hip muscles. Incorporating these exercises into your routine can improve flexibility, mobility, and well-being.
Common Causes Of Tension And Pain In Lower Back And Hip Muscles
The back and hip muscles are the support pillars of the human body. Their proper functioning is vital for maintaining mobility and physical stability. However, these muscles are prone to pain and tension due to poor lifestyle choices, such as prolonged sitting, improper posture, and lack of exercise.
Common causes of back pain include muscle strain, ligament sprain, and herniated discs.
A muscle strain occurs when the muscle fibers tear due to overstretching or sudden movement. It leads to inflammation and pain.
Ligaments connect the bones. In ligament sprain, the ligaments stretch beyond their capacity and cause stiffness.
Herniated discs occur when the soft cushion-like material between the vertebrae slips out of place. It compresses nerves and results in pain and weakness.
In addition, arthritis, sciatica, and spinal stenosis can also cause tension of muscles in lower back and hip.
3 Exercises To Relieve Pain In Lower Back And Hip Muscles
Lower back and hip pain can be debilitating, affecting your daily routine and quality of life. Fortunately, you can relieve this tension and discomfort through a few simple exercises:
Exercise 1: Cat-Cow Stretch
The Cat-Cow Stretch is a simple yet effective exercise. It can help relieve tension and pain of muscles in lower back and hip.
To perform this exercise, start on your hands and knees with your wrists under your shoulders and your knees under your hips. As you inhale, slowly arch your back and lift your head towards the ceiling. Allow your belly to sink toward the floor. This is the Cow position.
As you exhale, slowly round your spine, tucking your chin towards your chest. Pull your belly towards your spine. This is the Cat position. Repeat these movements, flowing smoothly from one position to another for several breaths.
Exercise 2: Figure-Four Stretch
The Figure-Four Stretch is a well-known exercise. It is an effective way of stretching the muscles and increasing their flexibility.
To perform the Figure-Four Stretch:
- Lay flat on your back with your legs bent and your feet flat on the ground.
- Cross one ankle over the opposite knee, gently pulling the knee towards the chest.
- Hold this position for 15-30 seconds, then release and repeat on the other side.
- As you perform this exercise, focus on breathing deeply and relaxing your body. You should feel a stretch in your glutes, hips, and lower back.
Exercise 3: Supine Hamstring Stretch
This exercise is performed by lying flat on one’s back, bringing one leg towards the chest, and then slowly straightening it out while flexing the foot. The stretch is held for about 30 seconds before releasing and repeating with the other leg. This stretch works the hamstrings, which are known to be connected to the lower back and hip muscles.
The Supine Hamstring Stretch not only helps alleviate pain and tension in these areas but also increases flexibility and improves posture. It is a simple yet powerful stretch that anyone can do, regardless of fitness level.
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Tips For Success And Safety During Back Exercise
Exercise is a crucial aspect of staying healthy. But it is imperative to do so safely and effectively. When relieving tension and pain in the lower back and hip muscles, several tips can help achieve success while keeping injury at bay.
First, it is important to start slow. Gradually increase the intensity and duration of the workout routine. This can help prevent strain on the muscles, allowing them to adapt to the increased demands.
Second, it is crucial to maintain proper form during exercise. That involves keeping the back straight and engaging the core muscles to support the lower back.
Third, incorporating low-impact exercises like yoga or Pilates can help relieve lower back and hip muscle tension by improving flexibility and mobility.
Incorporate Exercises Into Regular Fitness Routine
The muscles in lower back and hips are essential for our body’s movement and stability. Maintaining their health through regular exercise can prevent tension and pain from developing. These 3 exercises are effective in reducing tension and pain in very tight lower back muscles.
It is essential to perform these exercises correctly and safely. Besides, know your Back Health Score if you have any underlying medical conditions or concerns.
I encourage you to incorporate these exercises into your regular fitness routine. Doing so can improve your overall well-being and quality of life.
I look forward to meeting you again in my next post. Until then, stay healthy and live fully!
Dr. Lex Gonzales, PT, DPT has been a physical/physiotherapist for over 24 years and is an award-winning author and keynote speaker. On drlexgonzales.com he provides quality information and practical solutions you can use to improve your health and function.