These 5 Stretches Will Help Loosen the Hips and Prevent Back Pain

Tight Hips? Try These Hip Flexor Stretches to Ease Stiffness and Help Prevent Lower Back Pain

Tight hips can make your whole body feel restricted. This area is especially prone to stiffness, tightness, and compression, particularly if you spend a lot of time sitting during the day.

For many people, the hips are also easy to overlook in regular workouts and gym routines. Then, before you know it, that built-up stiffness starts to show up.

Why Tight Hip Flexors Can Lead to Discomfort

A sedentary lifestyle is often behind tight hip flexors, reduced mobility, and limited flexibility. When these muscles become stiff and compressed, the discomfort does not always stay in the hips. It can also contribute to pain in other areas, including the lower back.

If your job keeps you seated for hours at a time, your body may be asking for more movement and stretching.

How Stretching Can Help

Stretching on a regular basis can help fight stiffness and encourage compressed muscles to lengthen. It can also help relieve discomfort and support your body in preventing back pain.

Making time to stretch, especially through the hip flexors and back, can improve flexibility, mobility, and range of motion. If you are not sure where to begin, these five hip flexor stretches are a simple place to start.

1. Bodyweight Bridge

The bodyweight bridge helps open the front of the hips while engaging the glutes.

1. Lie on your back on the floor with your knees bent at a 90-degree angle.
2. Keep your feet flat on the floor and place your hands by your sides.
3. Press your pelvis into the floor, then lift your hips until your knees, glutes, and shoulders form a straight line.
4. Avoid overextending your back, and squeeze your glutes as you lift.
5. Hold at the top for 1 to 2 seconds, then slowly return to the starting position.
6. Complete 8 to 10 reps for the dynamic glute bridge.

• To do a bridge hold instead, stay in the top position longer and perform fewer reps.

2. Low Lunge

The low lunge is a gentle way to stretch the hip flexors and create more space through the front of the body.

1. Start in Downward Facing Dog (Adho Mukha Svanasana).
2. Step your right foot forward and place it between your hands.
3. Lower your left knee to the ground gently.
4. Untuck your toes and rest the top of your left foot on the mat.
5. Square your hips by drawing your left hip forward and your right hip back.
6. Inhale and lift your torso, reaching your arms overhead.
7. To feel a deeper stretch in the left hip flexor, keep your tailbone tucked instead of letting the pelvis sink toward the floor. This also helps lengthen rather than compress the lumbar spine.
8. Hold the pose for a few breaths.
9. To come out, place your hands back on the mat and step your right foot back to Downward Dog.
10. Repeat on the other side with your left foot forward.

3. Lizard

Lizard Pose can help release built-up tension in the hips while encouraging a deeper stretch.

1. Begin in Downward Dog (Adho Mukha Svanasana).
2. Step your right foot forward along the outer edge of your yoga mat so it lands outside your right hand.
3. Lower your back knee gently to the floor and rest the top of your back foot down.
4. As you exhale, allow your pelvis to sink toward the floor.
5. If it feels available to you, lower onto your elbows and place your forearms on the floor.
6. Stay here for a few slow, deep breaths, releasing a little more tension with each exhale.
7. To exit, press your palms into the mat and step your right foot back to Downward Dog.
8. Repeat on the other side.

4. Half Pigeon Pose

Half Pigeon Pose can be helpful for opening the hips, but move carefully and pay attention to your body.

1. Start in a tabletop position on your hands and knees.
2. Bring your right leg forward.
3. Rotate your lower leg so your right knee moves toward your right wrist and your right ankle comes behind your left wrist.
4. Place your right lower leg gently on the mat.
5. If your hips are already open, your right shin may be nearly parallel to the short edge of the mat, with your foot just behind your left wrist.
6. If your hips are tighter, your shin may stay more on an angle, with your front ankle somewhere between your left hip and left wrist.
7. Be mindful of any discomfort in your right knee. If you have knee pain, try the Reclined Pigeon version instead.
8. Extend your left leg back and rest the top of your left foot on the mat.
9. Place your hands on either side of your legs and rise onto your fingertips.
10. Inhale to lengthen your spine and reach the crown of your head upward.
11. As you exhale, walk your hands forward and lower your forearms to the floor.
12. Let your forehead move toward the floor and relax the back of your neck.
13. After several slow breaths, bring your hands back to the mat in front of your front shin.
14. Straighten your arms, lift your torso, and press back to tabletop.
15. Repeat on the other side.

5. Butterfly Pose

Butterfly Pose is a simple seated stretch that can help loosen tight hips while encouraging an upright posture.

1. Sit on your yoga mat.
2. Bring the soles of your feet together and let your knees open out to the sides.
3. Hold your ankles and sit tall.
4. Feel your sitting bones grounded on the floor as you reach the crown of your head upward.
5. Use your core and back muscles to keep your spine long and straight, and avoid rounding the lumbar spine.
6. If your hips feel very tight, place a yoga block under each knee for extra support.
7. If you plan to hold Bound Angle for a longer, deeper stretch, sitting on a folded blanket may add some comfort.
8. When you are ready to come out of the pose, extend both legs forward.

Make Hip Stretching a Habit

If your hips often feel stiff from sitting, giving them regular attention can make a big difference. These stretches can help improve flexibility, mobility, and range of motion, while also helping your back feel better.

Move gently, stay consistent, and listen to your body as you build the habit.

Consult a healthcare professional before making changes.