While it won’t completely go away, lower back and hip pain can be managed. For example, in the United States, there are almost 65 million people who experienced lower back pain within the previous month.

We’d like to offer some tips on how to manage chest and lower back pain within this article.

Specifically, we’d like to review some exercises that if you do them on a regular basis, could manage symptoms and keep your muscles from tightening up.

1. Stretching For Lower Back And Hip Pain

To treat lower back and hip pain, stretching can help improve mobility. One of the most effective exercises is the hip flexor stretch. This exercise involves sitting on the floor with one leg crossed over the other and reaching the arm farthest from the crossed leg up and behind the head, stretching the hip flexor muscles.

The kneeling hip flexor stretch consists of kneeling on one with the front foot flat on the ground and the back knee on the floor. Other exercises can help strengthen muscles and take pressure off. These include bridges, side planks, and extensions. With consistent stretching and strengthening, these activities can improve the overall condition of your lower back and hips.

2. Yoga Poses 

Yoga poses are a great exercise to reduce lower back and hip pain. These poses can be done in the comfort of your own home and require no special equipment. Pigeon pose, for example, targets the hips and helps to alleviate tightness.

Cat-cow pose can help to open the spine and release tension from deep within. There is also Downward Dog which helps to stretch hips and strengthen the core, as well as Warrior poses, which help to bolster stability in the lower back and hips. Practicing these poses for just 15-20 minutes is enough to help relieve pain.

3. Pilates Exercises

Pilates exercises are one of the most effective treatments for lower back and hip pain. By strengthening and stretching the muscles that support the spine, Pilates can improve joint flexibility, reduce muscle tightness, improve posture, and increase the range of motion.

Pilates exercises focus on working the core, and abdominals, as well as strengthening and stretching the glutes and hips, which can decrease pain and inflammation. Pilates can be a great way to treat lower back and hip pain and can be tailored to each individual to ensure a safe and effective program. Visit rehab pilates to help relieve your aches and pains. 

4. Swimming and Water Exercises 

Swimming provides buoyancy, which reduces stress on the spine and hips and lowers back muscles. Additionally, the unweighted nature of the aquatic environment allows a person to move and exercise without pain or difficulty. Water offers resistance, which can help rehabilitate weak or injured muscles.

Certain water exercises can help build strength in key areas, such as the hips and lower back. Examples include leg presses and lifts that focus on the glute muscle. A fluid sense of motion and rotation of the hips within the water can help build flexibility and balance. 

Combine Exercise And Self-MassageTo Eliminate Lower Back And Hip Pain

Exercises and self-massage are powerful remedies for lower back and hip pain. When done properly, they can reduce or eliminate discomfort while helping to strengthen and protect the muscles and bones involved.  

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